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00:00:00

Hello everyone, my name is Veronica and you are on the

00:00:02

channel of things about fitness where we

00:00:04

fall in love with training ourselves and our body,

00:00:07

today I have prepared for you a workout

00:00:09

for the legs and buttocks

00:00:10

using the Pilates system, first we

00:00:13

activate the gluteal muscles, this is very

00:00:15

important so that they are effectively included in the

00:00:17

exercises and then we will do

00:00:19

shaping, you are cool exercises that

00:00:21

will give shape to your buttocks

00:00:24

before we start make sure that you

00:00:26

subscribe to my Instagram there are a lot of

00:00:28

benefits and a lot of interesting things and our

00:00:30

videos come out every Saturday so

00:00:32

subscribe to this youtube so as not to

00:00:34

miss new videos well let's go,

00:00:37

we'll start in a supine position,

00:00:39

we'll work on the buttocks from

00:00:41

all angles

00:00:43

possible, but first you'll need to

00:00:45

turn them on, this can be done with

00:00:47

a ball, but I'm now suggesting this with you on the

00:00:49

ischial tuberosities, feel them as

00:00:51

you roll them

00:00:53

straight until you feel these bones on

00:00:55

which, ideally, you and I should sit

00:00:57

perfectly and we take with you, for example, the right

00:01:00

buttock, we make a fist and then we

00:01:03

begin to gently massage with our knuckles,

00:01:05

even you can do this, in principle,

00:01:08

go down on and in this

00:01:11

position, just don’t lift the

00:01:12

berry, then the failure will tense up a little

00:01:15

so just in such a soft

00:01:17

relaxed state,

00:01:18

start massaging this

00:01:20

side part

00:01:21

and many will have such an expression simply

00:01:27

because we

00:01:28

often have some kind of clamps in the piriformis muscle and mcr

00:01:31

myofascial release using swords and

00:01:33

barons or even a towel is very

00:01:36

well shown just not in one

00:01:39

place, but look for these painful

00:01:41

trigger points in different places,

00:01:45

often this is the area under the small

00:01:48

gluteus medius muscle; they are often

00:01:51

overloaded. Today you and I will

00:01:53

work not only on directly,

00:01:56

roughly speaking, for now, yes, you and I

00:01:58

will work on activating the

00:02:00

hip joints sounds boring but

00:02:03

in fact it is very important simply

00:02:05

because in this case your buttocks

00:02:07

will work Vanchik was even 24 to 7 just

00:02:11

kidding when you sleep they won’t work

00:02:12

well change the other side you can lie down

00:02:15

I stayed in a sitting position this can be

00:02:18

done while sitting on the sofa on the armchair, the other

00:02:21

side, pay attention to how much is

00:02:23

here, if you are tense

00:02:25

now, what we are doing with our hands

00:02:29

is improving the sliding of

00:02:30

different layers to the muscular and

00:02:34

fascial layers relative to each other, which

00:02:36

will help us better feel this

00:02:37

area in our brain and see alkay, it’s

00:02:42

wonderful when, by the way, you have healthy

00:02:45

mobile muscles hip joints, then the

00:02:47

gluteal muscle, which is

00:02:49

part of the pelvis,

00:02:50

will work actively, subscribe to

00:02:54

me on Instagram, as I already asked you,

00:02:56

there will soon be a live broadcast about the buttocks,

00:02:58

I’ll tell you everything I know and even

00:03:00

more, ok let’s lie down and so we start with

00:03:05

you that we introduce a posterior

00:03:08

tilt, the lower back flattens slightly, we

00:03:10

stretch behind our knees as if

00:03:12

forward and when we rise up into the

00:03:14

gluteal bridge,

00:03:16

please, not so good, it’s also of

00:03:18

course very beautiful and all these

00:03:20

phytony things, but you and I

00:03:23

stretch forward behind our knees gently and

00:03:27

and we feel we find support between the

00:03:29

shoulder blades, this is ours.

00:03:31

here we are, gently rolling along

00:03:34

the foot, lifting ourselves to the area under the

00:03:37

big second and third toe, don’t

00:03:40

fall off on the little finger,

00:03:42

hold on well, stretch with your knees and also gently

00:03:45

feel the foot on the table, we also need to

00:03:48

activate, lower down gently,

00:03:51

vertebra by vertebra,

00:03:52

lower and the spine again articulation

00:03:56

then dry in the back bend we lift

00:03:58

ourselves up behind our knees, stretch out and

00:04:00

this time please turn your feet

00:04:03

to the outer edge and where your little finger is,

00:04:07

feel here how it’s happening for you, how they

00:04:10

also turn on somewhere I have cinnamon and

00:04:12

then roll along the foot from the outer

00:04:15

edge a little bit on the inside it’s

00:04:18

like you’re squeezing a coin, but

00:04:21

try to relax your

00:04:22

tailbone onto your lower back, stretch just

00:04:25

behind your knees, neutral position, gently

00:04:28

vertebra by vertebrae, lower down,

00:04:31

unite, rise up while

00:04:35

rising on your toes, area 1 2 3

00:04:38

fingers, stretch behind your knees,

00:04:40

lower your leg down onto your heel, open

00:04:44

to the outside, then inward

00:04:49

neutral and lowered ourselves and took another breath,

00:04:54

rolled onto our toes, here we begin

00:04:57

to feel our foot, which should also

00:04:59

be a support, and turn the back

00:05:01

surface of our legs on the thighs inward and

00:05:07

sank down, took a great breath,

00:05:11

rose up, stayed here, stretched out behind our

00:05:15

knees again, forward, shins forward,

00:05:17

lying on between the shoulder blades and let's start making

00:05:20

small pulsations, the foot is completely

00:05:23

pressed another ten nine eight seven

00:05:30

six five four three two one if

00:05:37

you feel any discomfort,

00:05:38

tension, go down, rest and

00:05:40

come back, transfer the weight to your toes,

00:05:43

lift on the 7th like this 8 15 14 13 12 11

00:05:50

milestones

00:05:51

9 shorten I divides 8 7 6 5 4 3 2 1

00:06:02

gently roll, lower yourself in it,

00:06:04

inhale, relax the tass, you can

00:06:06

take it to the front tilt,

00:06:08

introduce it again in the tilt zone while lifting your

00:06:11

feet up to the outer edge, as you and I

00:06:14

did, maintain this position and

00:06:16

do soft pulsations 13 12 11 10 9 8

00:06:26

7 6 it works like this we even work with the

00:06:30

pelvic floor 3 2 1 now but we have it

00:06:33

open gently roll onto the

00:06:35

inner surface of the foot will give the

00:06:38

inner edges bent here we will just

00:06:40

stay four three two one lower

00:06:44

down gently place the feet parallel the

00:06:47

last one is ours such a preparatory

00:06:49

exercise yes yes this preparation

00:06:52

stretched out again found a good position

00:06:55

time the right foot a little bit closer to the

00:06:58

center of the body length stretch the left leg

00:07:01

the knee does not walk the right

00:07:03

supporting foot stands 403 a little bit

00:07:07

higher 2

00:07:09

statics 12 and change bent the left one

00:07:13

stretched the right one ten nine eight

00:07:15

seven six five four three two one shaft

00:07:21

lower down and lower down pull towards

00:07:25

you for the buttocks and to them you are great

00:07:28

great turning your

00:07:30

face true friend put something under

00:07:33

your head you can put your hand we position ourselves

00:07:36

as if we were lying with our mouths not behind the

00:07:38

shin one above the other and we begin with

00:07:42

you by starting to open the

00:07:45

knee, lift it up and work on

00:07:48

external rotation, this is very useful for this

00:07:51

and at the same time you will feel how the

00:07:52

gluteal turns on five more we do

00:07:55

little by little but from different sides

00:08:01

321 now internal rotation of the pelvis,

00:08:05

pay attention, place your hand on the

00:08:07

pelvic bone, check that they are one above the

00:08:09

other and that you are not moving your lower back, but

00:08:12

what it is exactly to work to the bones in the

00:08:16

joint, two more,

00:08:19

they are great, sink your left

00:08:23

lower leg into the floor because of this, the right one

00:08:26

will float up as if you lower it again,

00:08:28

load yourself with your lower leg down, the right one

00:08:32

floats up also feel this, this

00:08:35

relationship is good, there are still some left, we begin

00:08:40

to do external internal rotation,

00:08:43

we hold on, we feel how the head of the

00:08:47

femur rotates in

00:08:50

dorking coincidences, it’s good, in fact,

00:08:54

just think about rotation if there are tons of them,

00:08:57

the language that I speak for you is not

00:08:59

familiar, we direct the leg a little bit forward

00:09:02

slightly again isolate the work of the lower back,

00:09:05

this is only a movement in the joint, return it

00:09:08

back as you exhale,

00:09:10

move it somewhere to neutral, back we won’t

00:09:13

go, don’t turn on the lower back, put it, don’t

00:09:15

waste it, and still forward it

00:09:18

burns, back is good, and even more forward, inhale

00:09:29

and back as you exhale, exhale allows you to

00:09:33

stabilize the lower back remarkably

00:09:35

stretch your leg hold it hold flat

00:09:39

heel as we rise up well

00:09:43

stretch

00:09:44

your elbow under your shoulder hold and up

00:09:48

ten nine eight seven six leg

00:09:54

long 5 only up and down four three

00:09:58

two one and forward back forward toe

00:10:05

flat back smooth but again limit

00:10:08

the amplitude place your hand on pelvis and just

00:10:12

feel what is happening right here is

00:10:14

the movement, that the lower back is as smooth as it was,

00:10:16

so it remains, let's do 21 more as you

00:10:21

sit in the position on the copper, do

00:10:25

abduction upward several times, are we essentially

00:10:29

doing the same thing until external rotation of the

00:10:31

hip 43 more,

00:10:35

if necessary, I will massage I’m going to

00:10:37

ask her to rest one good

00:10:42

internal rotation,

00:10:43

it’s quite small, you help your

00:10:46

femur rotate inward,

00:10:49

this movement is in the joint and the count is 32,

00:10:53

feel the side effect, it’s burning

00:10:55

buttocks 1 and at the same time a healthy pelvis and

00:10:58

pelvic floor and we lift up the

00:11:00

leg, bring it forward and move it back

00:11:04

again

00:11:06

if you feel that your

00:11:08

lower back is working, then go to the previous

00:11:11

versions or give yourself the setting that now you

00:11:14

rotate only in the leg and the

00:11:17

long lower back was elongated neutrally

00:11:19

and there are still three more hanging nagano or

00:11:23

glides as option 1 but how do you

00:11:30

massage the gluteal again muscle, but

00:11:32

we’ve already turned it on faster, better, let’s

00:11:34

stop on all fours, then the leg with

00:11:36

which we worked, we stretch it out,

00:11:39

it’s good and we start, let’s

00:11:44

pull it towards us and pull it away from us again,

00:11:50

these are not these things, although they are also somewhere

00:11:54

in -the moment takes place

00:11:55

if we want to stretch the entire front

00:11:57

surface of the body no here it is again

00:12:00

adduction of abduction in the joint and I am

00:12:02

good responds to this movement two more

00:12:07

one great leave your

00:12:11

leg down and up down and up

00:12:15

leave your leg level to the line of the body

00:12:19

no lift and higher

00:12:21

stretch more back with the top of your head forward

00:12:24

another 21 and just like we did

00:12:29

in the position on your side

00:12:30

from side to side and side to side

00:12:34

let your body not wobble together behind your leg

00:12:36

give leverage but you maintain

00:12:39

dynamic stability of the upper

00:12:41

body 32

00:12:45

one great stay in the center

00:12:50

rotate your hip outwards and with it

00:12:53

you can even come back to me

00:12:55

try to balance wa lahu al

00:12:58

good you can go back and close

00:13:02

open the bucket on me close another six

00:13:07

five well done feel how pleasant the

00:13:10

rotation is happening auto audio adduction

00:13:12

abduction 3 2 1st grade start

00:13:20

lower your leg back diagonally and bend it,

00:13:24

place your knee behind your knee like

00:13:26

this, I know that this pose is not the

00:13:31

easiest, it opens the

00:13:33

pelvic floor perfectly, improves the rotators of the

00:13:35

hip joints and just

00:13:38

pull well now, ours about

00:13:39

working the buttock, you don’t have to

00:13:41

sit down, I even I don’t know how to

00:13:44

do it very well at the moment,

00:13:47

so you can move around here and

00:13:48

push your pelvis forward a little slowly,

00:13:51

trying not to twist your tailbone and

00:13:54

just lengthening the feeling of how the

00:13:57

ischial tuberosities

00:13:58

expand again, if you have room, you

00:14:01

can slowly put something in and sit down

00:14:04

here in this position, sit a little,

00:14:06

breathe, feel how pleasant it is,

00:14:09

what a pleasant rotation is happening, but it’s

00:14:12

not necessary to come at such a moment,

00:14:13

just come back well, we’re

00:14:16

great,

00:14:18

we change positions with you, we lie down again on

00:14:21

each other’s faces, as you remember, we

00:14:26

lay down like this very

00:14:28

lay pleasantly stretched out as if

00:14:32

we had not seen each other and went external rotation 10

00:14:36

9 feet together eight seven six five

00:14:43

four three two such exercises were

00:14:50

videos from films with elastic bands one

00:14:52

internal rotation knee inward

00:14:56

remember not the lower back work work

00:14:58

only the leg in the joint and another five four

00:15:04

three two one,

00:15:10

plunge your lower shin into the mat

00:15:12

because of this, the right one will fly up, go down

00:15:15

again, dive in, feel

00:15:18

this relationship, the

00:15:19

immersion of the shin and the take-off of Peter, and

00:15:23

once again remain internal external

00:15:26

rotation, then with the knee, then with the heel x rotation,

00:15:30

then rotation, all these movements should be

00:15:33

present in our joints but because due to the

00:15:35

fact that many people move little because

00:15:37

many people sit a lot, these movements are forgotten in the

00:15:40

end, then the

00:15:42

joints are erased, various pains, arthritis, arthrosis, and

00:15:44

so on, and from the translation, therefore, movement

00:15:48

in the joints of vegetables is very important and

00:15:51

besides, it is aesthetically pleasing because you

00:15:52

will then have good functional

00:15:54

buttocks and they guarantee you kim kim

00:15:57

kardashian bad I'm somewhere kim kardashian but

00:16:00

many drivers of the group are

00:16:02

good forward we move our leg

00:16:05

and take it back to the center continuing the

00:16:08

rotation oh how it burns and even forward

00:16:12

breathe evenly calmly don't hold

00:16:15

your breath

00:16:16

back and last time forward love back

00:16:22

oh I didn’t want to go out when you rise up

00:16:25

in such a position as if you were in a floor plank position, you

00:16:29

lifted your leg,

00:16:31

pulled it towards you and went up down up

00:16:36

down when your

00:16:40

hip joints are functionally working, then your

00:16:43

gluteal muscle will work all the

00:16:46

time when you get out and move they

00:16:48

only three times a week when you are

00:16:50

training your buttocks well stay

00:16:53

forward backward forward backward forward backward

00:16:59

only at the hip joint without

00:17:02

rotation of the lower back and two more well done

00:17:07

God how it burns one beauty

00:17:10

stretch out wonderfully move your

00:17:12

gluteal muscle more precisely massage and

00:17:16

sit in the position I am made

00:17:19

check that you sit on the sedan on the

00:17:21

mound and open it literally

00:17:24

several times 8 1 6 externally rotate the

00:17:28

knee up four you can

00:17:31

lean forward slightly 3 this is easier for someone

00:17:35

21 internal rotation we help the pelvis

00:17:39

close inward

00:17:43

inward and another 4 3 2 approx rotate the

00:17:50

femur inward

00:17:51

one wonderfully lifted by the strength of the

00:17:54

hip joint and beautiful buttocks,

00:17:57

we rotate back and forth, back and forth,

00:18:02

if you feel that the lower back is accepting,

00:18:05

you can slide or you can continue to

00:18:08

alternate the rotational movement

00:18:10

outward and inward as we did another

00:18:14

43, the body moves together with the leg, it can, as it

00:18:17

were, to the opposite side but you

00:18:19

won’t dream of one, well done, and we

00:18:25

rise with you in a position on all

00:18:27

fours,

00:18:28

we stretched out our leg and away from ourselves on one

00:18:32

line towards ourselves and your stomach is in a pleasant

00:18:36

tone,

00:18:37

we stretch out our leg on one line, bringing it

00:18:41

further until we don’t need it, but we leave it

00:18:44

somewhere on level of the other knee another 32 lower

00:18:50

back stable one remained down up down

00:18:56

up if you want you can

00:19:01

use weights or

00:19:03

tape

00:19:04

war in the future but first practice the technique

00:19:08

without weights and then add them

00:19:10

our bones our muscles love weights

00:19:13

remained externally internal rotation is

00:19:17

not yet rotation but just movement to

00:19:20

outward to inward

00:19:22

control your lever in the form of legs

00:19:24

extended and do not allow the upper

00:19:27

body to move after

00:19:29

only in the leg 21 more

00:19:32

[music]

00:19:34

the buzz is almost finished balancing with you

00:19:37

if we can open it then look at me

00:19:40

wave to each other and close it then

00:19:43

with excellent and let's start another 76 feel

00:19:49

how nice it is

00:19:51

five four three two class a-1

00:20:02

wonderful well done put your leg

00:20:04

back

00:20:05

bend your knee place your shins at

00:20:08

approximately 45 degrees and feel the

00:20:11

stretching of the gluteal muscles the prices

00:20:13

we worked on try to keep a straight

00:20:15

back push the pelvis back you can

00:20:18

move a little like this draw such an arc like a

00:20:20

rainbow and feel how

00:20:24

pleasantly it opens up if I gradually

00:20:26

or then if you have enough yes you can

00:20:28

either put something in or sit down in

00:20:30

the end I would like to

00:20:32

put something in

00:20:33

so for now I remain in this position

00:20:36

they work their worlds as Tatars hips and

00:20:38

then

00:20:39

great, you are great and

00:20:46

we sit down gently once again

00:20:48

massaged the buttocks, we

00:20:51

stretched them, we mobilized them, we

00:20:54

strengthened them and they are just happy and sing to

00:20:57

you not harambe, but I sing to you, write

00:21:00

whether you liked it or not in

00:21:01

the comments, your impressions, wishes,

00:21:04

support our channel We now

00:21:06

have a sponsorship function and Yuma they so

00:21:10

we will be glad for any of your support

00:21:12

and see you on the mat next time

00:21:14

bye bye

Description:

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