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Hi gorgeous. Yes, it's our time. It's that 10 minute booty bone bar
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If you're looking for that go-to booty burn workout and you only have 10 minutes
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you are in the right place. I'm your coach, Meele and I cannot wait to get started with you
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All you need for this one is a mat. I want you to have a Pilates ball. If you have a hard pillow
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all good, but try to get yourself one of these because I promise you we'll be using this quite a bit and it's highly, highly beneficial
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Okay, let's get started. So before we start, take your legs nice and wide
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Take a deep breath, inhale, lifting your arms up to the sky. Exhale, bringing your elbows in towards your knees
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And just swivel side to side. We're going to prep for what's about to come
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Now, we don't have a long time. So there are other videos that I want you to access with me that you can use
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to do some nice warmups because we're going to get straight into this now. All right, take your left arm up to the sky, reach up
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and swim around the other side. Create a nice circle and all the way down
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So Booty Burn is one of my absolute favorites. It's one of the things that I love to move with
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So I'm glad that you're with me today in this one. Take your legs back
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Grab your ball. Let's start with this inner thigh holds coming into all fours
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tucking your toes. Lift your knees two centimeters off the ground. Start to pass the legs
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Press away from the floor. drive your core in towards one another
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and I want you to feel this hug action of your core deep breaths in and exhale out
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or we're going to have fun we're going to work hard but we're also going to play hard
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10 more seconds here we go 10 4, 3, 2 and 1
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what we're going to do is you're going to come onto your elbows we're going to increase this
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we're going to swivel your knees right and left Say good morning afternoon, wherever you at, say hi to your body
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Clock in with your body. Ten seconds. Deep breaths. Here we go
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Four, three, two, one. And relax. Taking the ball, placing it back
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Come onto all fours. All right, we are going to start with a swivel of your hips
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I want you to send your body forward. You're going to exhale, swivel your hips over to the one side
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Now as you're swiveling, we are getting into the abs and then we're going to work the booty at the same time
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You are going to keep your arms straight for this one. Bring your body nice and forward
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And as you doing that I just going to fix my mic belt because you know one must And we go four more Four three create a semicircle Two this is going to get interesting
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And one, you're going to send your left leg back. Come onto your right elbow
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All right, just tap the floor and lift up. Inhale, exhale. What I want to see is your ankle at the outside of your leg is up to the sky
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You're going to lift, we're going to tap, we're going to lift. And as you're doing this really lift through your entire body's three to one hold it and pulse
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Everything is going to come together in a bit So stay with me on this ride as you know ten minute blasts get the booty burn in four
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three two or one come back to center so what we're going to do is we're going to swivel the hip come back
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exhale kick the leg out here we go swivel center now your leg does not have to go high
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I have been dancing for a really long time. I'm not going to tell you because you will guess my age
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So it is about actually the activation, not the height at all of the leg
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As long as you are engaging and activating your core at the back as you lift your leg
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you're all good to go. Four more. Three, two, one. Hold the leg
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Turn your leg parallel. We're going to tap left and right. I want you to lengthen up through your torso
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I'm gonna walk forward so you can see me fully. Here we go
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Go over that bridge. Yes, I'm shaking my shoulders because I'm getting excited
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I've got nice things for you in this one. We've got five, four, three, two
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Hold your leg to the back, lift it up. So you're gonna cross your leg to the opposite corner
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getting into every crevice of your glutes. You're gonna hold up for a split second
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Just, you know, say, hey, hey, hey to that booty. Hold it up
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We're going to bring the knee in, and you're going to lengthen it back. So we are going through the motions here
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And as you move, I want you to lengthen your torso long
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Feel your abs supporting you. 10 seconds, 10. Such a good feeling
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Four more. Three, two, one. Bend the knee, bring a parallel. Flex your foot and really press that heel up to the sky
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I want you to imagine pushing something away. Feel right at the back of your booty here working
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Let's do, we're gonna go for 20 seconds. Yes. We've got five, four, three, last one
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You gonna exhale and inhale flexing your heel drawing your heel towards you Feel your hamstring really activating If my hand right now was pressing onto your leg
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you would be trying to push my hand away with your heel. Let's go four more
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Three, two, one. Bend the leg, come onto your hands. Tuck your underneath foot
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Oh, yes, bring the leg in. We're going to browse up and down. Small controlled movements
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Now you can always keep your knee down. All right, I'm not in your body
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You are in your body. I want you to listen to it. We've got four. Wow. Three, two
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Hold it up and pass ten more seconds, and we go to the other side. Five, four, three, two, and one
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Come into a downward facing dog. Stretch the back of your leg out
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Wow. Okay. Straight back into it. readjust whatever you need to readjust come down to the floor you are on your hands you are
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lengthening away from the floor scooping your hips down to the one side i want you to feel
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that line just at the bottom over here of your ab working scoop it you cannot scoop enough
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ten seconds shoot your arms nice and long If you feel this is too much, you can always come onto elbows
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We've got four, three, two, and one. Come to center. You're going to take your right elbow down
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What I want you to do is tap your leg to the side
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Slightly bring your body to the back. Your ankle on the outside of your leg is lifted towards the sky
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Remember, it's not about the height. I just want you to know that a lot of people are like
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Mila, I can't get my leg that high. the height of your leg it's about your range of motion which will also increase
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the more that you move and the more that you do your stretching so you will get
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there but the way that your body was born to do it four three two one hold it up
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please and pass we got ten nine who four three to come back to center right we
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dip the hips we press your leg back Little combination from me today for rest center
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Here we go. Squeeze. Find your breath. Find your flow. We are almost there
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Only two more minutes left. Can you believe it? Your powerful booty burn bar at your service
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Press, four more. We've got three. One more One Hold it down square off your hips tap the floor and lift really focus on the length as opposed to height
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get to the back of your booty all right you're going to hold it up and we're going to go over to the left
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over to the right create that rainbow your thigh is facing down to the floor you are lifted up through
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your top abs, bottom abs. Yes. Oh, there's my ball. Sneaky
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You got five. Four. Three. Two. Hold your leg to the back, left corner and lift
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Keep it long. Think of that length. That's what you want. You want the elongation in the body
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Four. One of my top ones, hold it up, and we bring the knee in center to the back left corner
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I want you to really flex through your heel in the next one
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So before we do that, now I need you to point your toe. The difference is different parts activating
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We've got four more. Four, three, two, hold the leg back, pass it in for ten
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Four, three, two, one. take the leg back flex your heel you pass up to the sky here we go my hand right
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now is on your heel and you are pressing it away if there was someone with you
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right now what I want them to do is put their hand on your heel you're gonna press up into the sky four three two champ hold it there I want you to extend
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bring it in even though I don't have someone doing that to me now I'm
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imagining this and what I'm doing as I'm doing that is I'm activating my handstring even more
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We've got five and then we're going to pass it in four, three, two, one
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Bend your leg before we pass. Sorry, not sorry, lift, hold. We're going to squeeze the leg up, bring it in and then we pass at the end
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Remember, you can have your knee down into the ground. You've got five, four, three, two, one
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Hold and pass for ten. There it is. four three two one down with facing dog oh wow press your heel into the ground as much as you can walk
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your legs out bring your legs underneath your hips slowly curl up through your spine gorgeous
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that was your booty burn bar i'm your coach throughputer continue practicing
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Keep this in your pocket and know you can access it at any time
