Butt Builder: StairMaster Routine

POP Pilates: Butt Lift & Slim Thighs (Beach Series)

Pilates for Legs and Butt

Targets: Mostly the outer thighs and glutes, as well as your abs (for support). 
This workout is gentle on your joints and can be done by almost anyone.


*Once you go through the whole routine, switch legs.*

Lay on your side with your hips stacked. Both legs straight. Hover your top leg at hip height 

(this is your starting position for all exercises). 

Point foot and toss leg up. Flex foot and lower. 

Repeat 15x

From starting position, flex foot and kick in front of you. Bend the knee and pull your foot to your knee as you point. Extend the leg back. Sweep leg through starting position. 

Repeat 10x

Then reverse, beginning with the kick back. 

Repeat 10x

From starting position, point and turn out your feet. Bend the knee and pull in your foot, knee turned out. 

Straighten the leg and lower. 

Repeat 10x

Then reverse, starting with the kick up. 

Repeat 10x

Hover your leg in starting position and make little circles with your legs. 

15x each direction

Bend both legs to a 90 degree angle to your body. Turn in your top leg and try to touch your knee to the floor. Extend and straighten your leg up and behind you. 

Repeat 10x

Hold leg up in back. Flex foot and pulse leg up. 

Repeat 15x

Turn top leg in and try to touch your knee to the floor. Open the knee up and touch your toes behind your other foot. 

Repeat 15x

Kick your leg in front of you. Bring leg up and point to the ceiling. Lower slightly behind you. Sweep leg to the front again. Like you are drawing a big circle with your leg. 

Repeat 10X

Then reverse, starting with the leg back. 

Repeat 10X

Cross leg over and stretchhh

Now do the other leg!

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Booty Burner

Burn up and perk up that booty with this workout!

Back Lunges, switching legs 

Repeat 20x

Reverse Lunge into Donkey Kick

Repeat 15x on each leg

Begin with back lunge. Drop back knee to floor and take front leg through into a back donkey kick.
Return leg to the front and return to lunge position. Stand up and pick up the back leg, knee to chest. 

Dead lifts

Repeat 15x on each leg

Single Leg Butt Bridge

Repeat 15x on each leg

Donkey Kicks, straight leg

Repeat 20x on each leg

http://www.lungesandlace.com

Tighten That Booty

35 Butt bridge lifts

20 Cross back lunges with knee lift, alternating legs

30 Back lunges OR 20 Split jump lunges

20 Side lunges with rotation, alternating sides

15 Modified side plank leg lifts, each side

www.lungesandlace.com