{"id":10313,"date":"2022-07-28T09:00:00","date_gmt":"2022-07-27T21:00:00","guid":{"rendered":"https:\/\/pilatesfitboutique.co.nz\/?p=10313"},"modified":"2022-07-29T14:17:18","modified_gmt":"2022-07-29T02:17:18","slug":"lower-body-burn-with-chels","status":"publish","type":"post","link":"https:\/\/pilatesfitboutique.co.nz\/?p=10313","title":{"rendered":"Lower Body Burn with Chels!"},"content":{"rendered":"\n<ul class=\"wp-block-social-links has-normal-icon-size has-icon-color is-style-logos-only is-content-justification-right is-layout-flex wp-container-core-social-links-is-layout-89b4c9e9 wp-block-social-links-is-layout-flex\"><li style=\"color:#ffffff\" class=\"wp-social-link wp-social-link-instagram has-white-color wp-block-social-link\"><a href=\"https:\/\/www.instagram.com\/pilatesfit_boutique\/\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" 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s4.203-0.006,7.001-0.209c0.391-0.047,1.243-0.051,2.004-0.847c0.6-0.607,0.795-1.985,0.795-1.985s0.2-1.618,0.2-3.237v-1.517 C22,9.62,21.8,8.001,21.8,8.001z M9.935,14.594l-0.001-5.62l5.404,2.82L9.935,14.594z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">YouTube<\/span><\/a><\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/pilatesfitboutique.co.nz\/wp-content\/uploads\/2022\/07\/Photo-11-5-2021-11-38-08-am-1024x683.jpg\" alt=\"Chelsea lower body\" class=\"wp-image-10324\" srcset=\"https:\/\/pilatesfitboutique.co.nz\/wp-content\/uploads\/2022\/07\/Photo-11-5-2021-11-38-08-am-980x654.jpg 980w, https:\/\/pilatesfitboutique.co.nz\/wp-content\/uploads\/2022\/07\/Photo-11-5-2021-11-38-08-am-480x320.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">In today&#8217;s modern world we spend a large amount of our time seated, so what better way to start off our body section with a lower body burn \ud83d\udd25<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The gluteus maximus is the largest muscle in the body and requires specific exercises to strengthen and tone the area, but the good news is that you don&#8217;t necessarily need heavy weights or long workouts in order to work on your glutes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pilates is excellent as it targets the entire body even when working on a specific area. Try adding in bands, balls and take it to a whole new level to really feel the burn, maximise time and make your derriere&nbsp;\ud83c\udf51<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Try this sharp lower body blast today (no equipment needed for this workout &#8211; but don&#8217;t be fooled, it&#8217;s a killer!)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">See video below or check it out <a href=\"https:\/\/www.instagram.com\/reel\/CepTb6AFZQY\/?utm_source=ig_web_copy_link\">here<\/a> on Instagram &#8211; be sure to give it a \u2764\ufe0f <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-vimeo wp-block-embed-vimeo wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"wDBdULqdYpg7ktHSfXbxOsXIIRq8fG0lGi67Zr8NCAFUr5aC1h5BYE9v2PjEDzy9bm\"><iframe loading=\"lazy\" src=\"https:\/\/player.vimeo.com\/video\/734561007?h=c67054b68c&amp;dnt=1&amp;app_id=122963\" width=\"563\" height=\"1000\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture\" allowfullscreen><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">1. <strong>Squat &#8211; arms up&nbsp;<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Draw your belly button inward<\/li><li>Reach your arms up, wide and in front of you<\/li><li>Bend down into a squat with your legs hip width apart<\/li><li>Weight in your heels&nbsp;<\/li><li>Repeat 10 x and keep the pace up&nbsp;<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">2. <strong>Squat &#8211; step back<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>From the squat position with your arms up&nbsp;<\/li><li>Step backwards into a lunge and then bring your knee back to meet your other knee (whilst you stay down in a static squat position)&nbsp;<\/li><li>Repeat 10 x each leg<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. Horse Kick:<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Down on all fours&nbsp;<\/li><li>Abs in<\/li><li>With a bent knee, extend one leg back at a time (do one side first &#8211; rather than alternating legs)&nbsp;<\/li><li>Repeat 10 x each leg<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4. Clam:<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>On the ground with legs bent, on one hip, both hands on the ground<\/li><li>Lift your top leg up with a bent knee at 90 degrees<\/li><li>Repeat 10 x&nbsp;<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">5. <strong>Bicycle leg clams&nbsp;<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Still on the ground, move your top leg as you would if you were riding a bike, kicking out your foot and moving it behind in a circular movement<\/li><li>Repeat 10 x and do your clams on the other side for the same reps<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">6. <strong>Lunge with upper body twist<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Arms bent with your hands on either side of your head, bend down into a lunge and twist to the opposite side&nbsp;<\/li><li>Make sure that your knee doesn\u2019t track over your toes<\/li><li>Draw your bellybutton inward and keep your posture upright &#8211; don\u2019t lean forward, or backwards<\/li><li>Your back leg should be on your toes (this helps with your balance as well)&nbsp;<\/li><li>Repeat 10 x each side&nbsp;<\/li><li>Then hold down into a deep lunge and simply move your arms and twist to either side &#8211; do this 5 x also whilst holding the lunge&nbsp;<\/li><li>Repeat on the other side&nbsp;<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">7. <strong>Squat with opposite arm reach&nbsp;<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>With your hands still on either side of your head<\/li><li>Squat down and as you twist,&nbsp; touch your opposite hand to the outside of your knee&nbsp;<\/li><li>And repeat on the opposite side&nbsp;<\/li><li>Increase your pace and get your cardio up&nbsp;<\/li><li>Repeat 5-10 x per leg alternating each leg \/ arm combo&nbsp;<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">8. <strong>Squat jumps &#8211; in &amp; out&nbsp;<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold your hands together in front of you<\/li><li>Bend down into a squat then jump your feet 10 cm to hip width apart then back o&nbsp;<\/li><li>Repeat 10 x<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">9. <strong>Squat &amp; hold &#8211; 2 minutes<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Sit back as you would if you were sitting in a chair<\/li><li>On your tiptoes<\/li><li>Abs in and hold<\/li><li>For more of a challenge squat lower but don\u2019t sink beneath your hips<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Want something a little longer, repeat this twice or check out the lower body focus workouts in the online <a href=\"https:\/\/pilatesfitboutique.co.nz\/pilatesfit-online\/short-targeted-library\/\" target=\"_blank\" rel=\"noreferrer noopener\">library<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">x Chels<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Which glute exercise do you love the most?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What quick fire workout would you like to try next?<\/p>\n\n\n<div class=\"wp-block-post-comments\"><\/div>","protected":false},"excerpt":{"rendered":"<p>In today&#8217;s modern world we spend a large amount of our time seated, so what better way to start off our body section with a lower body burn \ud83d\udd25 The gluteus maximus is the largest muscle in the body and requires specific exercises to strengthen and tone the area, but the good news is that [&hellip;]<\/p>\n","protected":false},"author":1020,"featured_media":10321,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","om_disable_all_campaigns":false,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[86],"tags":[],"length":[],"intensity":[],"targeted_area":[],"equipment":[],"class_list":["post-10313","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.5 - aioseo.com -->\n\t<meta name=\"description\" content=\"In today&#039;s modern world we spend a large amount of our time seated, so what better way to start off our body section with a lower body burn \ud83d\udd25 The gluteus maximus is the largest muscle in the body and requires specific exercises to strengthen and tone the area, but the good news is 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