Download "Джиллиан Майклc Красивое тело, здоровая мама. Buns and thighs"

Please wait. We're preparing links for easy ad-free video watching and downloading.

Previous video: Занятие 25. Бесконечное блаженство. Праздник Сексуальности и новые выводы о себе.Next video: 1st Official Thunderstorm of the year in Phoenix Az July 24th 2020 part 1

1st Official Thunderstorm of the year in Phoenix Az July 24th 2020 part 1

1st Official Thunderstorm of the year in Phoenix Az July 24th 2020 part 1

Channel: carclimate

Занятие 25. Бесконечное блаженство. Праздник Сексуальности и новые выводы о себе.

Занятие 25. Бесконечное блаженство. Праздник Сексуальности и новые выводы о себе.

Channel: Наталья Луговая

BTS – 134340 PLUTO [русские субтитры]

BTS – 134340 PLUTO [русские субтитры]

Channel: K-POP RUS SUB

ПРОГУЛЯЛИ ШКОЛУ!!

ПРОГУЛЯЛИ ШКОЛУ!!

Channel: Follow Me

джиллиан

майклc

красивое

тело

здоровая

мама

buns

thighs

00:00:03

to my right over here we've got liche

00:00:06

welcome buddy hello beat up on her and

00:00:09

then

00:00:10

over here chelsea she'll be modifying

00:00:12

for you today

00:00:14

are you guys ready to begin oh yeah

00:00:16

we're gonna get started

00:00:17

with a little field of nice little warm

00:00:20

up so nice and easy i must admit i do feel

00:00:23

a little silly doing this and maybe you

00:00:25

do too

00:00:26

but the reality is i'm gonna do it the

00:00:27

whole time so i'm not the only one who

00:00:29

feels silly you don't feel silly at home

00:00:30

the reason here is quite simply you

00:00:32

don't want to be jumping right if you

00:00:34

just had a c-section

00:00:35

our diastasis if you've just had this

00:00:39

you don't need the impact right now okay

00:00:41

so we can get that heart rate up we can

00:00:43

heal toe and i know i look ridiculous

00:00:45

but we're just gonna do this for 30

00:00:46

seconds

00:00:47

so hang in there we got five more

00:00:48

seconds three two

00:00:50

and one now dynamic hamstring curls real

00:00:53

simple and

00:00:54

[Music]

00:00:55

up so it's like a butt kick right if

00:00:57

you've ever worked out with me before

00:00:59

pretty much anyone else in the last

00:01:01

decade you've done a butt kick

00:01:02

we're just taking that plyo out be a

00:01:05

nice pull quad stretch

00:01:06

engage joe's hamstrings getting ready to

00:01:08

work upper body going

00:01:10

whole idea heart rate is up this is very

00:01:14

very old school of us but i like it you

00:01:17

guys look good doing it

00:01:18

hold on here hang in there for three and

00:01:21

two

00:01:22

and one perfect now i'm gonna open up

00:01:24

that stance a little bit we got a knee

00:01:26

pull everyone ready

00:01:27

here we go and up

00:01:30

up up so the whole idea real simple

00:01:34

stretching up that glute engaging your

00:01:36

core because even though it is your

00:01:38

bones and thighs work out

00:01:39

we're utilizing body weight support is

00:01:41

always going to be engaged

00:01:43

real look at your range of motion you're

00:01:46

the modifier show off face

00:01:48

thank you what's the matter with you

00:01:50

good gracious there we go them up get

00:01:53

that heart rate going so instead of high

00:01:55

knees

00:01:56

this is what we're doing for three four

00:01:58

two

00:01:59

and one okay triple flexion squat

00:02:02

ready guys here we go come down

00:02:06

up down and up

00:02:10

so the reason it's called triple flexion

00:02:12

is because we're flexing

00:02:13

every joint right so we've got full

00:02:15

extension of hips

00:02:17

knees and ankles we've got a little calf

00:02:19

raise and we're doing almost like a star

00:02:21

so arms are opening up nice and wide

00:02:24

we're never engaging in a back bend

00:02:26

getting that good range of motion

00:02:28

getting those legs ready to squat

00:02:30

to lunge all variations of each movement

00:02:33

two last one fantastic

00:02:38

now it's a lower body workout so we're

00:02:39

gonna get our weights okay

00:02:42

go ahead and pick up whichever weight

00:02:44

you feel comfortable

00:02:46

we recommend in the beginning starting

00:02:47

with threes and then you can move upward

00:02:49

fives eights tens

00:02:51

up to you let's engage those arms about

00:02:53

90 degrees we're going in the squats

00:02:55

ready guys deep breath in lower

00:02:59

exhale lower exhale

00:03:03

now if you're dying and your shoulders

00:03:04

are bothering you you can rest the

00:03:06

weight right here at your side the idea is

00:03:08

actually not to work your arms

00:03:10

the idea is to weight the squat so that

00:03:13

really working those glutes claws

00:03:17

i want you to inhale on the way down

00:03:20

exhale as you come up

00:03:21

and when you come up think of tucking

00:03:23

the tailbone pulling that belly button

00:03:25

in remember we're still working on

00:03:27

tightening that core

00:03:29

one more guys down and up

00:03:32

keep those weights right up here and

00:03:34

we're going into stationary lunges

00:03:36

feet hip width apart everyone in

00:03:37

position okay pelvic tilt forward tuck

00:03:40

the tailbone

00:03:41

and down

00:03:43

[Music]

00:03:45

down and up important

00:03:48

you do not stand on a straight line i

00:03:50

mean you don't want to line up your two

00:03:51

feet because if you do

00:03:53

you will fall over and it's likely that

00:03:56

your balance

00:03:57

is still off because your center of

00:03:58

gravity has been off

00:04:00

for about 40 weeks hang in there

00:04:03

good really good straight

00:04:06

everything aligned back knee an inch

00:04:08

from the ground

00:04:10

give me one more guys last one perfect

00:04:13

now let's set that dumbbell down right

00:04:15

in the center of the mat okay

00:04:17

we've got a little cardio interval

00:04:19

dumbbell run you guys ready to go

00:04:21

okay and hit it so we just do a nice

00:04:23

little circle

00:04:25

okay for a 30 second interval remember

00:04:28

30 second intervals there's

00:04:29

no rest but what you can do is control

00:04:32

the amount of repetitions

00:04:34

so if you are dying and the girls do 15

00:04:37

and 30 seconds

00:04:38

you end up doing 10 we'll take it we

00:04:41

really want to use this cardio interval

00:04:42

to get that heart rate

00:04:43

up burn more calories during the workout

00:04:46

and

00:04:47

after our little workout is over we got

00:04:49

one more rotation here guys

00:04:53

and hold now let's get those weights

00:04:56

again okay we've got our deadlift

00:04:59

the heavier you can go on this one the

00:05:00

better feet are hip width apart

00:05:03

back is flat slight bend in the knee

00:05:05

everyone set

00:05:07

[Music]

00:05:08

yeah come up squeeze your bum

00:05:12

here's what we're not gonna do don't

00:05:15

bend your knees

00:05:17

don't round your back we've done this in

00:05:20

upper body

00:05:21

we have the deadlift with the upright

00:05:24

row

00:05:25

the reason i want you to go heavier here

00:05:27

is we don't have an upright roll

00:05:29

what i'm trying to do is strengthen your

00:05:31

hamstrings

00:05:32

strengthen your glutes engage your core

00:05:35

i need one more repetition

00:05:37

perfect guys now sumo squats okay

00:05:41

arms across the chest sumo position

00:05:45

everyone ready sink down

00:05:49

come up squeeze sink down

00:05:52

come up and squeeze now think about how

00:05:55

many times you're going to be bending

00:05:56

down

00:05:57

to pick up your baby over the next

00:06:00

honestly i got a five year old i'm still

00:06:01

doing this

00:06:02

so i'm telling you the truth girl this

00:06:05

is the reality ah mama oh carry me

00:06:08

up mama so get used to it you gotta

00:06:11

learn how to squat you gotta build that

00:06:12

strength

00:06:13

when you go down come up squeeze those

00:06:15

inner thighs

00:06:16

tuck that tailbone belly button in i

00:06:18

need one more perfect we're back to the

00:06:21

top

00:06:22

90 degrees on those arms for me guys

00:06:24

feet are shoulder-width apart

00:06:26

we're squatting ready and

00:06:29

drop and come up so notice

00:06:32

chelsea is coming about three quarters

00:06:35

of the way down

00:06:36

okay now lashay is going parallel

00:06:40

real pretty gosh look at that great job

00:06:42

girl getting those quads parallel to the

00:06:44

ground

00:06:45

she's also hustling look at you you're

00:06:48

trying to kill them at home

00:06:49

when was your baby born okay so

00:06:52

anything's possible

00:06:54

let's go two more

00:06:57

last one animal thank you and whole

00:07:00

stationary opposite side okay so we put

00:07:03

the opposite foot forward

00:07:04

nice and long give me some width in

00:07:06

those feet pull the back foot chelsea

00:07:08

ready to go

00:07:09

let's do it drop and go beautiful okay

00:07:13

so chills don't go as far down right

00:07:14

give me a half lunge here

00:07:16

okay yeah so look at chelsea she's going

00:07:19

about three inches from the ground

00:07:21

mache is going an inch from the ground

00:07:23

she's tucking that tailbone don't forget

00:07:24

our pelvic tilt

00:07:26

that's my i know the paws are dying

00:07:27

right pelvic tilt

00:07:29

hold on slow it down

00:07:32

good and if their shoulders are burning

00:07:34

you can rest those weights

00:07:36

right on your chest and your shoulders

00:07:38

good guys we got

00:07:39

one more beautiful set them down

00:07:43

okay it's our cardio interval right

00:07:45

we're doing our little circle run

00:07:46

in the opposite direction in three

00:07:50

two here we go so we've got our little

00:07:53

jog right here

00:07:55

keeping your eyes up be careful not to

00:07:57

trip

00:07:59

really good remember you're going to be

00:08:01

chasing that kid of yours around

00:08:03

that one right here goes on forever they

00:08:05

never go out of that mode

00:08:08

we got to make sure to keep your level

00:08:10

of fitness

00:08:11

matching narrows there's a lot of

00:08:13

running around to you

00:08:15

[Music]

00:08:18

so one more time around after this last

00:08:20

circle

00:08:25

lifts grab them

00:08:28

weights and hands feet hip width

00:08:30

everyone set

00:08:32

slight bend in the knee and hinge

00:08:34

forward

00:08:36

sweet so this deadlift is a romanian

00:08:39

deadlift

00:08:40

or stiff leg deadlift which means

00:08:43

you've got a very soft bend in the knee

00:08:46

and the angle in the legs remains

00:08:47

the same throughout the entire part of

00:08:49

the movement

00:08:51

notice how the shay's back is totally

00:08:53

flat

00:08:54

and she reaches gosh good flexibility

00:08:56

girl

00:08:57

she gets her torso i want to punch you

00:09:00

she gets her doors out

00:09:01

parallel to the ground i'm pleased with

00:09:04

that all at the same time

00:09:06

tucking the tailbone good one more nice

00:09:08

tight squeeze at the top

00:09:10

beautiful okay guys weights on the chest

00:09:13

sumo last move for circuit one

00:09:15

all right let's drop them down

00:09:18

up and squeeze so of course the deeper

00:09:21

you go in your range of motion

00:09:23

the harder it's going to be which means

00:09:25

we can go to there

00:09:27

see how long you can get there okay

00:09:34

all right you know where you're comfortable going and just remember when

00:09:36

you come up give me that pelvic tilt

00:09:39

and as my buddy andy wants me to remind

00:09:41

you

00:09:42

think about stopping a stream of urine i

00:09:45

can't believe i'm saying this but

00:09:47

i am two more last one

00:09:52

okay now keeping the weights we're

00:09:54

moving on

00:09:55

[Music]

00:09:56

giggle all you want you know you're

00:09:57

doing it all righty

00:09:59

weights up we've got alternating side

00:10:01

lunges so let's open up those feet nice

00:10:03

and wide couple inches outside the

00:10:04

shoulders

00:10:06

weights on the shoulders three two and

00:10:08

let's go

00:10:09

over over

00:10:13

up sit back and down

00:10:16

don't do this don't do this

00:10:20

back and down bum goes back and down

00:10:24

up squeeze the bum back and down up

00:10:26

squeeze the bump

00:10:27

okay hang in there if you need to slow

00:10:30

it down

00:10:31

if you can't match these two that's okay

00:10:34

you'll get there

00:10:35

one last rep guys over and

00:10:38

hold now chair squats

00:10:41

same thing feet together 90 degrees for

00:10:44

a counterbalance

00:10:45

ready here we go sink

00:10:49

squeeze the reason we're calling these

00:10:52

chair squats

00:10:53

is because if you've ever done chair in

00:10:55

yoga you think about this position right

00:10:57

sit together squeeze those inner thighs

00:10:59

arms up

00:11:00

and we're focusing on lower body so

00:11:03

we're counter balancing you so you can

00:11:04

sit back and down

00:11:06

with the weights in the front but think

00:11:08

about squeezing those inner thighs

00:11:10

nice and tight that's my girl looking

00:11:12

really good sit as deeply as you can

00:11:15

and squeeze the top this is your last

00:11:16

wrap fantastic set them down

00:11:20

upright jacks here's our cardio interval

00:11:23

the girl's going to show you how it's

00:11:24

done

00:11:25

you guys ready to roll hit him

00:11:28

okay so this is really the only thing we

00:11:31

have some small amount of quiet if you've had

00:11:35

a diastasis or a c-section you will not

00:11:37

engage in this you will have your

00:11:39

step-out jacks right here

00:11:40

and although the arms are overhead

00:11:42

you're never going to do a back bend

00:11:44

so notice my girl keeps her spine

00:11:46

straight her tailbone is tucked

00:11:48

her belly button's pulled in and she's

00:11:50

simply stepping out

00:11:51

into a jack feet back together for

00:11:54

shay's got a nice easy squat jack right

00:11:56

here she's controlling it she's controlling

00:11:58

the descent and the hop

00:12:00

this her last one perfection okay now

00:12:03

step in front of your mat for me we've

00:12:05

got surrender

00:12:06

lunges so if you're more advanced hands

00:12:09

behind the head

00:12:10

if you're less advanced hands behind the

00:12:11

hips you guys ready to go

00:12:13

let's step it down and down and

00:12:17

up we're going to stay on the same leg

00:12:19

this time and then do the other leg the

00:12:21

second time around

00:12:22

this is pretty simple and

00:12:24

straightforward it didn't say easy i

00:12:25

said simple

00:12:26

meaning you simply step behind you

00:12:29

keeping your feet hip width apart

00:12:30

lower down to the knees and step back up

00:12:33

driving up

00:12:35

the hamstring even though lachey has her

00:12:37

hands behind her head she is not arching

00:12:38

her back

00:12:39

her spine is straight her tailbone is

00:12:41

tugged you've got one more guys

00:12:44

good and up now take you down to the mat

00:12:47

for me and i would like for you to pick

00:12:50

heavier

00:12:51

weights okay we're gonna do a pelvic

00:12:54

tilt

00:12:55

excellent weights are on the hips three

00:12:59

two four show them how it's done so

00:13:02

we've got

00:13:03

feet in flexion okay meaning toes are up

00:13:06

not pointed heels are digging in driving

00:13:09

through the glutes

00:13:10

and the hamstrings great work neck is

00:13:13

relaxed okay

00:13:14

neck not invited to our party i've said

00:13:15

this a million times

00:13:18

squeezing nice tight and strong and try

00:13:20

to create a straight line

00:13:22

from the knees to the shoulders

00:13:25

take it give me two more get up here

00:13:28

girl

00:13:29

that's my girl one more beautiful guys

00:13:32

all right now slowly and safely stand

00:13:34

up with your weights okay i will help

00:13:37

you we're gonna leave chelsea

00:13:38

all by herself okay we've got those

00:13:42

stationary side lunges again

00:13:44

here we go hands up with weights

00:13:46

everyone ready

00:13:47

three two one drop

00:13:50

squeeze drop squeeze remember on these

00:13:54

side lunges

00:13:55

do not roll that ankle don't bend that

00:13:57

knee forward

00:13:59

think back and down if you feel like

00:14:02

you're going to fall

00:14:03

hold those weights in front of you to

00:14:06

provide counterbalance

00:14:07

good sink down as deep as you can

00:14:10

and you know what if you can go three

00:14:12

quarters of the way down i'll take it

00:14:14

i'm gonna be honest with you the fact

00:14:15

that you're probably exhausted and

00:14:16

fatigued and you're here working out

00:14:18

is a big bravo last rep beautiful guys

00:14:22

hold now chair squats weights up feet

00:14:25

together

00:14:26

three two one six and

00:14:30

squeeze sink and squeeze

00:14:33

and what i want you to think about

00:14:34

during these workouts is that isometric

00:14:37

contraction at the midpoint of the

00:14:39

movement with down midpoint squeeze

00:14:42

[Music]

00:14:43

squeeze don't waste that contraction

00:14:46

it's really important that you really

00:14:47

give me that little extra bit of tension

00:14:50

at the top looking awesome chelsea

00:14:52

squeeze those thighs

00:14:54

good guys nice one more and hold set

00:14:57

those down

00:14:58

squat jacks perfect get those out of

00:15:01

your way want to be safe

00:15:03

in three two one excellent

00:15:07

now remember if you've had

00:15:10

a c-section or a diastasis recti

00:15:14

no jumping okay we'll go right here with

00:15:17

our step-out jags

00:15:19

following along with chelsea nice range

00:15:21

of motion

00:15:22

and even when the hands are up she's not

00:15:23

arching her back

00:15:25

looking good guys we've got three more

00:15:27

here three

00:15:29

two last one perfect

00:15:32

now we're back at the front of our mask

00:15:34

okay hands behind the head

00:15:36

feet together opposite leg down now

00:15:39

ready

00:15:40

drop drop step

00:15:44

step back and down

00:15:46

[Music]

00:15:49

i don't want you to sit down on your

00:15:50

heels i want you to think even when

00:15:52

you're kneeling about tucking that booty

00:15:54

tucking that tailbone

00:15:56

and again andy is telling me cue you to

00:15:58

always think of kegeling during this

00:16:00

exercise

00:16:01

so much going on your husband will thank

00:16:03

you keep going guys looking really

00:16:06

strong you've got

00:16:07

one more last rep right here beautiful

00:16:11

and not mean we go back to the ground

00:16:14

for our pelvic thrust but you won't have

00:16:16

to get up again after this one

00:16:17

we will stand the floor this is how much

00:16:19

i love you this is how much i love you

00:16:22

buns of steel people alrighty

00:16:25

you guys ready to go dig those heels and

00:16:27

flex those feet

00:16:29

and bust them up down and up

00:16:32

quick tilt okay again notice we've got

00:16:36

the heels digging into the ground so

00:16:37

that we engage the hamstrings

00:16:39

and the glutes the goal is range of

00:16:42

motion here

00:16:43

so first i want you to think how can i

00:16:44

get a straight line from the knees to

00:16:46

the shoulders

00:16:47

make sure you're not biting clenching

00:16:50

straining in the neck

00:16:52

shake your head nose side to side if you

00:16:53

notice you are

00:16:55

doing amazing great work then once you

00:16:58

have this

00:16:59

add a little more weight for me okay

00:17:01

really pack on that resistance burn more

00:17:03

calories during

00:17:04

and after this is our last wrap

00:17:07

beautiful okay everyone put those

00:17:09

weights away

00:17:10

and then we're gonna come on to hands

00:17:12

and knees all right

00:17:14

we're getting our little old school

00:17:15

workouts in

00:17:17

fire hydrants circuit three

00:17:20

you guys ready to go okay show them how

00:17:22

we do it take it up to the side

00:17:24

and then down so honestly what we're

00:17:26

doing right now we're still engaging the

00:17:28

core hands are directly underneath the

00:17:30

shoulders knees are directly underneath

00:17:32

the hips

00:17:33

and we're literally trying to keep it as

00:17:36

possible

00:17:38

that's a girl there you go precious i

00:17:41

have you i got your back we're thinking of

00:17:43

squeezing right there

00:17:45

good so don't rotate your body in order

00:17:48

to get the leg up

00:17:49

engage beautiful work guys

00:17:52

one more now come on to the forearms for

00:17:57

me perfect extend that same leg out totally

00:17:59

straight pointing the toe

00:18:01

show you ready to go girl take it up

00:18:05

good you're the modifier

00:18:09

i can see that but no i mean really

00:18:12

thank you make me feel bad all right

00:18:15

so the modification is supposed to be a

00:18:18

shorter range of motion

00:18:19

okay go ahead and dance okay go on and

00:18:21

then this is always possible

00:18:23

i'm thinking about keeping the core

00:18:25

engaged are still square

00:18:33

[Music]

00:18:41

okay good job hold on now we've got

00:18:44

everest climbers

00:18:46

you're going to modify with range of

00:18:47

motion you guys ready to go

00:18:49

we come in a plank position three two

00:18:52

and one so just like you would do a

00:18:55

mountain climber

00:18:56

except it's everest because we're

00:18:57

extending the range of motion

00:18:59

stepping the feet outside the hands in a

00:19:01

plank position

00:19:02

removing the plyometric aspect of this

00:19:05

entirely

00:19:06

unbelievable work so it's a plank

00:19:08

position hands under the shoulders

00:19:10

core always engaged the mod would be

00:19:13

a shorter range of motion stepping to

00:19:14

the outside let's step up to the outside

00:19:16

of the hands

00:19:17

just to the outside of the ribcage last

00:19:19

step guys

00:19:20

perfect now from here we've got donkey

00:19:24

kicks so our hands and knees again we're

00:19:25

staying on the same leg

00:19:27

flex that foot and field of the sky

00:19:30

ready go go

00:19:38

there we go perfect so i don't want the

00:19:41

legs straight

00:19:42

and i know you want to do that but don't

00:19:44

keep a 90 degree angle in that leg

00:19:47

engage your hamstring by pulling that

00:19:48

heel into your booty

00:19:50

for lack of a better term flex that foot

00:19:53

right into the sky

00:19:54

right there beautiful work oh lachey

00:19:56

look at you

00:19:57

look at you just just ripping out

00:20:00

repetitions mama

00:20:01

looking perfect and remember keep those

00:20:04

hips square to the ground flex that foot

00:20:07

hang on last rep beautiful now

00:20:10

lay down let's hit those inner thighs

00:20:12

you guys are almost home okay this is

00:20:14

our last exercise in circuit three we

00:20:15

have to get through it one more time on

00:20:16

the opposite side after this

00:20:18

three two and one okay

00:20:21

so this is a very controlled range of

00:20:23

motion here the girls are resting

00:20:25

on their elbow all right elbow right

00:20:28

under the shoulders

00:20:30

nice work guys stabilizing with this

00:20:32

outside leg

00:20:34

flexing the foot and raising the inside

00:20:36

of the knee

00:20:37

up to the sky squeeze those inner thighs

00:20:40

this stuff seems real basic doesn't it

00:20:42

but it burns like heck

00:20:44

it burns yeah it does yeah give me three

00:20:49

i'm just gonna rest here good i'm

00:20:50

exhausted last

00:20:52

one okay from the top

00:20:55

other leg you're almost home okay so we

00:20:58

got fire hydrants again

00:21:00

now hands and knees

00:21:04

perfect three two one take it up bud

00:21:07

perfect he's as square as you can that's

00:21:10

it right up and out to the side perfect

00:21:13

right here squeeze your bum

00:21:14

[Music]

00:21:25

[Music]

00:21:31

[Music]

00:21:36

okay guys on the elbows booty blasters

00:21:38

straighten that leg out

00:21:40

fantastic point that two three two one

00:21:43

hit it

00:21:44

excellent okay nice keeping the spine

00:21:47

totally neutral okay notice how my girl

00:21:48

is looking right down the bridge of her

00:21:50

nose at the floor

00:21:51

her elbows are connected directly

00:21:52

underneath the shoulders for stability

00:21:54

and support

00:21:55

she's not rotating those hips they're

00:21:57

squarely towards the floor

00:21:59

she's got that leg

00:22:02

breathe that booty you already have that

00:22:04

you had a baby three months ago

00:22:07

people must hate you anyway

00:22:10

one more and hold okay everest climber's

00:22:14

almost home we're up and plank fantastic in

00:22:18

three two and one let's go

00:22:21

now remember heartbreak is up here

00:22:24

almost done i want you to finish

00:22:26

stronger than you started

00:22:28

you've been doing amazing it's 20

00:22:29

minutes in this 20 minutes

00:22:31

it's literally about to come to an end

00:22:33

so dig

00:22:34

in think about why you parked up this

00:22:36

time what you want to accomplish remind

00:22:38

yourself that you are worth it strong

00:22:40

and capable

00:22:41

and let's finish this with three more

00:22:44

last two

00:22:45

last one beautiful now

00:22:49

we've got our donkey kicks okay flex

00:22:51

that foot

00:22:52

drive it up to the sky three oh

00:22:56

she's starting to start i didn't even

00:22:57

have to count them in look how good they

00:22:59

are beautiful beautiful well or they just

00:23:01

want to be done one or the other

00:23:03

that too good okay so remember

00:23:07

[Music]

00:23:12

much easier there you go lock your arms

00:23:14

pull your shoulder blades back

00:23:16

and bend your elbow

00:23:32

[Music]

00:23:33

in three

00:23:36

[Music]

00:23:49

we're here for you we will entertain you

00:23:51

train you we got it all going on in this

00:23:53

dvd

00:23:54

you guys are rocking 15 seconds

00:23:56

[Music]

00:24:01

nine eight

00:24:07

[Music]

00:24:14

and i created it and it really looks

00:24:16

hard

00:24:18

yeah you did it and that's fantastic

00:24:21

don't switch us don't switch us off just

00:24:22

yet we got to stretch out real quick

00:24:24

okay

00:24:25

so let's go forward so the feet together

00:24:30

hands

00:24:34

[Music]

00:24:37

try to relax your neck try to breathe

00:24:40

into that stretch

00:24:47

[Music]

00:24:53

i don't want you to rotate your torso i

00:24:55

want you to bring that leg

00:24:57

into the body hug the knee into the

00:25:00

chest

00:25:01

facing forward okay the whole idea is

00:25:04

we're going to stretch

00:25:05

our piriformis our glutes right here do

00:25:08

not i repeat

00:25:10

do this as much as you might want to

00:25:12

especially if you've had a c-section or

00:25:14

a diastasis

00:25:15

one more breath now from here let's get

00:25:18

that quadricep

00:25:19

we're gonna come on to the elbow right

00:25:21

here grab the foot

00:25:23

and pull it into the body knees side by

00:25:26

side there open it up

00:25:28

pull the heel out knees together heel

00:25:31

into bum

00:25:33

keep your body straight don't arch

00:25:37

that tailbone even now and then from

00:25:40

there

00:25:41

we're going to go back to the top on the

00:25:43

opposite side

00:25:44

so this time we cross over the other leg

00:25:48

hold the knee into the chest

00:25:54

it's amazing how i forgot to breathe as

00:25:56

a mom i think i just pulled my breath

00:25:59

all day long and i'm always amazed when

00:26:01

we get through

00:26:02

the end of the day and everyone's alive

00:26:04

it's incredible i'm so proud

00:26:05

these are bigger call movements i've

00:26:07

decided deep breath

00:26:09

last one

00:26:10

[Music]

00:26:13

again take those quads right here

00:26:16

[Music]

00:26:18

and hold your bump outside

00:26:22

knees

00:26:25

[Music]

00:26:30

[Music]

00:26:34

big exhale press yourself back

00:26:40

great work that was definitely not easy

00:26:43

well worth it and let me tell you

Description:

Джиллиан порадовала программой для молодых мам HOT BODY healthy mommy (горячее тело здоровая мамочка). Тренировки созданы не очень сложными, т.к. организм женщины после родов только начинает восстанавливаться, а также не очень долгими (всего чуть более 20 минут), т.к. молодые мамы как правило очень заняты. Все комплексы упражнений созданы с учетом изменений в женском организме во время беременности и после родов. Вам не нужно будет переживать, что какие-то упражнения пойдут вам во вред. Вы приведете в тонус: • пресс (Core); • руки, грудь и спина (Arms chest and back); • ноги и ягодицы (Buns and thighs). Для каждой из зон у Джиллиан Майклс есть своя тренировка. Тренировки нужно чередовать и делать одну тренировку в день на протяжение месяца. 1 день в неделю можете сделать выходным. Например: Пн – Arms chest and back Вт – Core Ср – Buns and thighs Чт – Arms chest and back Пт – Core Сб – Buns and thighs Вс – выходной

Preparing download options

Popular

HD video

Only sound

All

* — If the video is playing in a new tab, go to it, then right-click on the video and select "Save video as..."

** — Link intended for online playback in specialized players

Questions about downloading video

How can I download "Джиллиан Майклc Красивое тело, здоровая мама. Buns and thighs" video?

http://unidownloader.com/ website is the best way to download a video or a separate audio track if you want to do without installing programs and extensions.
The UDL Helper extension is a convenient button that is seamlessly integrated into YouTube, Instagram and OK.ru sites for fast content download.
UDL Client program (for Windows) is the most powerful solution that supports more than 900 websites, social networks and video hosting sites, as well as any video quality that is available in the source.
UDL Lite is a really convenient way to access a website from your mobile device. With its help, you can easily download videos directly to your smartphone.

Which format of "Джиллиан Майклc Красивое тело, здоровая мама. Buns and thighs" video should I choose?

The best quality formats are FullHD (1080p), 2K (1440p), 4K (2160p) and 8K (4320p). The higher the resolution of your screen, the higher the video quality should be. However, there are other factors to consider: download speed, amount of free space, and device performance during playback.

Why does my computer freeze when loading a "Джиллиан Майклc Красивое тело, здоровая мама. Buns and thighs" video?

The browser/computer should not freeze completely! If this happens, please report it with a link to the video. Sometimes videos cannot be downloaded directly in a suitable format, so we have added the ability to convert the file to the desired format. In some cases, this process may actively use computer resources.

How can I download "Джиллиан Майклc Красивое тело, здоровая мама. Buns and thighs" video to my phone?

You can download a video to your smartphone using the website or the PWA application UDL Lite. It is also possible to send a download link via QR code using the UDL Helper extension.

How can I download an audio track (music) to MP3 "Джиллиан Майклc Красивое тело, здоровая мама. Buns and thighs"?

The most convenient way is to use the UDL Client program, which supports converting video to MP3 format. In some cases, MP3 can also be downloaded through the UDL Helper extension.

How can I save a frame from a video "Джиллиан Майклc Красивое тело, здоровая мама. Buns and thighs"?

This feature is available in the UDL Helper extension. Make sure that "Show the video snapshot button" is checked in the settings. A camera icon should appear in the lower right corner of the player to the left of the "Settings" icon. When you click on it, the current frame from the video will be saved to your computer in JPEG format.

What's the price of all this stuff?

It costs nothing. Our services are absolutely free for all users. There are no PRO subscriptions, no restrictions on the number or maximum length of downloaded videos.