DODGING BBL ALLEGATIONS GLUTE FOCUSED PILATES | BLACK WOMEN | 20 MINS | GROW YOUR GLUTES — Transcript

Full transcript

1. 0:00Hello everyone. Welcome to Nissani's
2. 0:03Pilates.
3. 0:04Thank you so much for clicking on my
4. 0:06channel.
5. 0:08Today's workout is called Dodging BBL
6. 0:10Allegations, as we are focusing on
7. 0:13creating strong and functional glutes.
8. 0:21All you need is a mat.
9. 0:23Without further ado, let's get started.
10. 0:39We'll start today's video, as always,
11. 0:42moving our spine in all directions. So,
12. 0:44when we're ready, we'll stand in the
13. 0:45center of your mat facing each other.
14. 0:47We'll take a big inhale, sending the
15. 0:49arms up above your head.
16. 0:52And as we exhale, we dive forward,
17. 0:53reaching down towards our toes.
18. 0:56Trying to keep your legs as straight as
19. 0:58you can to stretch out our hamstrings
20. 1:00and the legs behind us.
21. 1:02Shaking our head yes and no.
22. 1:06When we're ready, we'll take a big
23. 1:07inhale, sending the arms back up above
24. 1:09our heads, stacking our bones, standing
25. 1:11tall, and we'll interlace the fingers
26. 1:13together for side bends.
27. 1:15Sending our right ear down towards the
28. 1:17ground. Let's reach, reach, reach.
29. 1:20Feeling the side body stretching out.
30. 1:23Inhale to come through center and then
31. 1:24exhale to go to the other side.
32. 1:27Nice. Let's come through center, big
33. 1:29inhale, and exhale dive back down over
34. 1:32our toes once more.
35. 1:35Nice. Let's take our spine twist.
36. 1:38Sending our right arm up to the sky, we
37. 1:40twist to look at it, and we softly bend
38. 1:42the opposite leg, the left leg, feeling
39. 1:45a nice stretch behind our glutes and our
40. 1:49hamstrings.
41. 1:50When we're ready, we'll switch and send
42. 1:53the left arm up, bending the opposite
43. 1:55leg, the right leg, and twist.
44. 1:59Let's reach down once more towards the
45. 2:01ground, straight legs, stretching out
46. 2:04the backs of them.
47. 2:05And then we'll slowly roll all the way
48. 2:08up to stand.
49. 2:10Nice.
50. 2:11Let's start by turning and facing the
51. 2:14top of our mat.
52. 2:15Our feet are in parallel position and
53. 2:17our arms are down by our sides.
54. 2:20When we're ready, we'll step our right
55. 2:22foot front.
56. 2:24And it's nice and flat with the back
57. 2:26foot
58. 2:27slightly lifted. We'll take some lunges
59. 2:29from here.
60. 2:30When we're ready, take a big inhale and
61. 2:32as we exhale, bend both of your legs and
62. 2:35send your arms up above your head.
63. 2:37Inhale to reverse.
64. 2:39And exhale, we lunge and lift the arms.
65. 2:43Nice. Trying to get as low as you can,
66. 2:45deep lunge.
67. 2:47And exhale, reverse.
68. 2:50Starting here just to warm up our legs a
69. 2:52little bit more, and then we'll really
70. 2:55start to get into the glutes.
71. 2:59Inhale through the nose.
72. 3:02And exhale through the mouth.
73. 3:06Nice. Let's do three more.
74. 3:10Two more.
75. 3:13The next time we find our lunge, let's
76. 3:15lower and hold. Good. From here, let's
77. 3:18take some pulses, sending our legs up an
78. 3:21inch and down an inch, up an inch and
79. 3:23down an inch. Deep breaths for three.
80. 3:27Good. Two.
81. 3:29Nice. Lower in your lunge and hold. Arms
82. 3:33are still up. Keeping your front leg
83. 3:35super bent, we start to shift your chest
84. 3:39downwards, lower your arms beside your
85. 3:41hips, and straighten the back leg,
86. 3:44keeping that toe on the ground.
87. 3:47Inhale to reverse, two bent legs. Arms
88. 3:50up. Deep lunge. Inhale through the nose,
89. 3:53exhale we shift forward. The arms reach
90. 3:56back and the back leg is straight.
91. 3:59Inhale reverse.
92. 4:01Good. And exhale hinge.
93. 4:06Beautiful. Let's do three more just like
94. 4:08this.
95. 4:12Let's hinge our chest forward. The back
96. 4:15leg is straight and the arms are low.
97. 4:18Good. Hold. Hold.
98. 4:19From here, we start to lift your back
99. 4:21toe to hover over the mat and then tap
100. 4:25it back down.
101. 4:27Inhale to lift.
102. 4:28Exhale to lower.
103. 4:30Nice.
104. 4:31Feel free to take the leg as low or as
105. 4:35high as you'd like,
106. 4:37but we're going to continue tapping for
107. 4:39just a little longer.
108. 4:41Really trying to keep that front leg
109. 4:43bent. I see you. I want you to deepen it
110. 4:45a little bit more. Really bend.
111. 4:48Nice. Good stuff. Getting low. Getting
112. 4:50low.
113. 4:52Let's tap for three.
114. 4:54Two.
115. 4:56Good. Let's lift the back leg. Freeze
116. 4:59there. Hold it. However high you can get
117. 5:01it up, get it up there.
118. 5:03Nice. From here, we rainbow. Tapping
119. 5:05your toes to one corner of the mat.
120. 5:08Nice. Take a big inhale, lift the leg
121. 5:10and tap the other corner of the mat.
122. 5:12Nice. Inhale lift. Exhale we tap.
123. 5:15And tap.
124. 5:17And tap. Is that front leg still bent? I
125. 5:19see you. Bend it a little bit more.
126. 5:21Good. We're here for three. Two.
127. 5:25Nice. Let's lift the leg however high
128. 5:28you want in the center. Freeze. Hold it
129. 5:30there.
130. 5:31Good. Are you feeling your butt burning
131. 5:32because I sure am. From here, we take
132. 5:35little pulses of the back leg going up
133. 5:38an inch and down an inch for three.
134. 5:40Nice. Two.
135. 5:42Good. Freeze. Lift the leg an inch
136. 5:44higher and just hold it. Balance.
137. 5:45Balance. You can do it. For three.
138. 5:48Nice. Two.
139. 5:49And then we rest. Both feet coming
140. 5:52together.
141. 5:53Good.
142. 5:54Let's go ahead and do the same thing
143. 5:56with the left leg. Now we have our left
144. 5:58foot in front. Inhale through the nose.
145. 6:00Exhale. We bend both your legs and send
146. 6:02the arms up.
147. 6:03And then reverse.
148. 6:05Inhale. Exhale. Bend. And reverse.
149. 6:09Nice. Beautiful. How low can you go?
150. 6:12Just warming up our legs on the other
151. 6:13side. And then we'll get into the
152. 6:15glutes.
153. 6:34Nice. Let's do three.
154. 6:37Two.
155. 6:40Good. Let's lower into the lunge. Hold
156. 6:42that. Arms up. And from here, let's take
157. 6:44some pulses. Sending our legs up an inch
158. 6:46and down an inch. Up an inch and down an
159. 6:49inch.
160. 6:50Deep breaths. For three.
161. 6:53Good. Two.
162. 6:55Nice. Lower in your lunge and hold. Get
163. 6:58a little bit lower. Bend those legs.
164. 7:00Nice. Inhale through the nose. Exhale.
165. 7:02We shift our chest forward. Send the
166. 7:04arms backwards. And the back leg only
167. 7:07goes straight.
168. 7:08Sweet. Inhale to reverse. And exhale. We
169. 7:11hinge forward. Beautiful.
170. 7:14Let's take just a few more here.
171. 7:16Really starting to feel our legs warming
172. 7:20up.
173. 7:22Maybe breaking a little sweat by now.
174. 7:25Nice. Two more.
175. 7:32We hinge forward. The back leg is
176. 7:34straight. Arms down. Hold that.
177. 7:37Nice. From here we start to lift the
178. 7:39back leg. Balancing. And then tap it
179. 7:41back down.
180. 7:43Lift,
181. 7:44and tap it back down.
182. 7:46Good stuff. Beautiful. Really trying to
183. 7:48hold your balance. Tiny little lifts. It
184. 7:50can be as little as big as you'd like.
185. 7:58Let's get a little bit lower in that
186. 7:59front leg. Really bend it. Nice.
187. 8:12Nice. For three.
188. 8:14Good. Two.
189. 8:17Beautiful. Let's lift the leg. Hold
190. 8:20that. Rainbows. Tapping your toe to one
191. 8:24corner of the mat. Inhale, lift, and
192. 8:26then tap the other corner of the mat.
193. 8:28Nice. Really firing into our IT bands in
194. 8:32addition to our glutes, the outside of
195. 8:34the leg.
196. 8:35Nice. You got it. Drop a little lower in
197. 8:37that front leg.
198. 8:39Yeah. That's it. Let's do three.
199. 8:42Good. Two.
200. 8:46Beautiful. Let's find the leg lifted in
201. 8:48center behind you. Freeze there.
202. 8:50Sweet. Tiny pulses of the back leg going
203. 8:52up and down and up and down. For three.
204. 8:56Nice. Two.
205. 8:58Beautiful. Lift the leg in the center
206. 9:00and hold it. Get it an inch higher.
207. 9:02Yeah. Really bending that front leg.
208. 9:05Balance here for three.
209. 9:06Nice. Two. And then we have both of our
210. 9:09feet coming together. Good job.
211. 9:12Woof. All right. Now, let's come to
212. 9:14stand at the very front of our mats.
213. 9:16Feet together. And then sit all the way
214. 9:18down.
215. 9:19We'll find each other with our knees
216. 9:22bent close to our chest, and our hands
217. 9:25behind our thighs.
218. 9:27Seated up nice and tall, we'll take one
219. 9:30roll down to transition.
220. 9:32Nice big inhale through the nose. And as
221. 9:34we exhale, we send the tail under and
222. 9:36slowly start to roll down to the mat
223. 9:41bone by bone, feeling our lower back,
224. 9:44then middle, our upper,
225. 9:47and then our head. Nice. Let's start to
226. 9:51step your seat just a little closer
227. 9:54towards your glutes. Let's take some
228. 9:56glute bridge. Feet are nice and flat.
229. 9:58Inhale through the nose.
230. 10:00Exhale, we press through the bottoms of
231. 10:02our feet and start to lift your hips up.
232. 10:05Nice. Rolling through the spine, we
233. 10:07upper back, then middle back, then lower
234. 10:09back coming back down.
235. 10:11Inhale through the nose, exhale press
236. 10:13lift.
237. 10:14Nice. Rolling through the spine, we roll
238. 10:17and articulate back down.
239. 10:20Let's continue here for just a little
240. 10:21bit longer.
241. 10:24If we're interested in exploring it, you
242. 10:26can have your arms come straight up
243. 10:29towards the sky,
244. 10:31and then lower them back down as you
245. 10:33lower your hips.
246. 10:34Exhale, they both lift,
247. 10:37and then slowly lower back down.
248. 10:40Beautiful. Let's do just a few more.
249. 10:42Definitely starting to feel our glutes
250. 10:44heating up.
251. 10:45If you're feeling the tops of your legs,
252. 10:48that's a sign that your feet are maybe
253. 10:50just a little too far away. So, bring
254. 10:51them closer towards your glutes.
255. 10:55Yeah, good. Let's do just a few more.
256. 10:58Are we breathing? Cuz we definitely
257. 11:00should be.
258. 11:02Nice.
259. 11:04The next time we lift your hips to the
260. 11:05top, let's hold that. Lift your heels.
261. 11:08Yeah, beautiful. Hovering them over the
262. 11:10mat, and then we lower them back down.
263. 11:13Nice. Wearing 6-in pumps, lift the
264. 11:15heels,
265. 11:16and then we tap them back down.
266. 11:18Yeah, nice. Continuing here, trying to
267. 11:20keep those hips up the whole time. I see
268. 11:23you. Keep them up.
269. 11:25Beautiful. Let's continue here for just
270. 11:27a few more. Definitely feeling our
271. 11:29glutes.
272. 11:30Let's do three. Inhale.
273. 11:33Exhale. Nice. Two. Inhale.
274. 11:36Exhale. Beautiful. Let's lift the heels
275. 11:39this time and hold it. Yeah, heels and
276. 11:41hips are up.
277. 11:43Beautiful. Maybe get an inch higher.
278. 11:44Yeah, good. From here, we start to drop
279. 11:47our hips only. Just an inch. And then
280. 11:49they lift back up. Nice. Drop them just
281. 11:52an inch and then lift them back up.
282. 11:59Exactly.
283. 12:00Beautiful job.
284. 12:02Feeling our glutes, our hamstrings, all
285. 12:04that. Our booty is on fire, for sure.
286. 12:08Nice. Let's do three.
287. 12:10Woo.
288. 12:11Two.
289. 12:13Good. We lift our hips.
290. 12:16Lower our heels next.
291. 12:19And then we upper back, middle back,
292. 12:22lower back. Coming all the way back
293. 12:24down. Nice.
294. 12:27All right. So, let's zip our feet
295. 12:29together for our second round.
296. 12:32So, let's do a little bit of single leg
297. 12:34glute bridge to really get into it. So,
298. 12:37keeping your right foot right where it
299. 12:38is,
300. 12:39we send your left leg straight up to the
301. 12:41sky. Straight up to 90.
302. 12:44Good. Inhale through the nose. And as we
303. 12:46exhale, we press through our right foot,
304. 12:49lifting our hips.
305. 12:51Nice. Inhale to lower.
306. 12:53And exhale, we lift.
307. 12:56Good. Really rolling through the spine.
308. 13:00Same thing, if we'd like to try it. When
309. 13:03you lift your hips, you can lift your
310. 13:05arms. And then everything lowers back
311. 13:07down.
312. 13:08Let's do three more.
313. 13:12Good. Two more.
314. 13:16Beautiful. We lift our hips. And let's
315. 13:19have the arms lower for this one.
316. 13:22Good. Speaking of lower, let's lower our
317. 13:25left leg halfway down.
318. 13:27And then slowly lift it back up. Nice.
319. 13:30Just halfway down. Exhale,
320. 13:33and then inhale bring it back up.
321. 13:35Nice.
322. 13:37Let's do just three more. You got it.
323. 13:40Maybe get those hips up just an inch.
324. 13:43Nice. Two more.
325. 13:46Good. Let's send our leg down halfway.
326. 13:49Hold that. Yeah, hold it. Hold it. Get
327. 13:51the hips up. You got it. From here, we
328. 13:54pulse your hips up and down just an
329. 13:57inch.
330. 13:58Nice. Good for three.
331. 14:01Nice. Two.
332. 14:03Beautiful. We lift the leg up. Hold it.
333. 14:05Hold it. Lift your hips, and then lower
334. 14:08everything back down bone by bone. Woo.
335. 14:12Ouch. Nice.
336. 14:15All right. Lucky for us, we got two
337. 14:18legs, two booty cheeks.
338. 14:21So, we got to do the other side. We'll
339. 14:23zip those feet together.
340. 14:25Keep the left foot on the mat, and send
341. 14:27the right leg straight up.
342. 14:29Nice. Inhale through the nose.
343. 14:32Exhale, press and lift to the single leg
344. 14:35bridge, and then we roll through the
345. 14:37spine. Upper back, middle back, lower
346. 14:39back coming back down.
347. 14:41Inhale through the nose. Exhale, press
348. 14:42lift.
349. 14:43Nice, and then we roll back down.
350. 14:46Sweet. Let's do three more.
351. 14:50Feel free to lift the arms up if you
352. 14:52would like to.
353. 14:53Nice.
354. 14:56Let's lift on our last one here and hold
355. 14:59it.
356. 15:00Nice. Let's lower our arms. Hold there.
357. 15:03Lift the hips up a little bit more.
358. 15:04Good.
359. 15:05From here, we start to lower our right
360. 15:07leg down.
361. 15:09Good, and then we lift it back up.
362. 15:11Exhale to lower.
363. 15:13Inhale to lift. Beautiful. Let's do
364. 15:16three. Good. Two. Beautiful. Let's lower
365. 15:19our leg halfway. Freeze there. Just
366. 15:22halfway down. Get the hips up a little
367. 15:24bit higher. Nice.
368. 15:26Sending our hips down an inch and up an
369. 15:28inch. Down an inch and up an inch. Good.
370. 15:30Three.
371. 15:32Nice. Two.
372. 15:34Beautiful. We lift our leg and our hips.
373. 15:37And then we roll all the way back down,
374. 15:40stepping our feet together. Yeah. Nice.
375. 15:43You did that.
376. 15:46All right. We crushed two exercises
377. 15:48already. We got one more set.
378. 15:52So when we're ready, I'll meet you on
379. 15:54our hands and knees in a quadruped
380. 15:57position.
381. 15:58We want to make sure that we're not
382. 16:00sinking in our belly or our chest.
383. 16:04Really push the earth away to protect
384. 16:07the front half of your body.
385. 16:09Okay. From here we have our arabesque.
386. 16:12Inhale through the nose.
387. 16:13Exhale extending our right leg straight
388. 16:16behind us. We find a long line behind
389. 16:19your glutes.
390. 16:21Inhale to tap the knee back down. And
391. 16:23don't go to the other side. Repeat on
392. 16:24the right. Extending the right leg back.
393. 16:27And then inhale lower back down.
394. 16:30Just building some heat on the right
395. 16:31side. Repeatedly lowering and lifting
396. 16:34it.
397. 16:35Nice. Inhale through the nose.
398. 16:37And exhale lift.
399. 16:40Beautiful. Continuing to engage through
400. 16:42our cores, zipping the ribs together in
401. 16:45front of you, and really pushing the
402. 16:46ground away as we continue to lower and
403. 16:49lift that right leg only.
404. 16:52Sweet.
405. 16:53Let's do three more.
406. 16:57Two more.
407. 17:00Good. Let's find our right leg long
408. 17:05behind us and hold it.
409. 17:07Beautiful. From here, we start to bend
410. 17:10your knee sideways
411. 17:12for the fire hydrant. So imagine you're
412. 17:14a dog peeing on a fire hydrant. And
413. 17:16rotate your head, so you can see your
414. 17:18bent leg.
415. 17:19Beautiful. Looking back towards the
416. 17:21ground, we straighten the right leg
417. 17:22behind you and now arabesque. And exhale
418. 17:26fire hydrant, bending the leg, rotating
419. 17:28your head to the right to look at it.
420. 17:31Beautiful, and we flow through this and
421. 17:32repeat. Inhale to extend and exhale we
422. 17:36bend. Nice.
423. 17:39Starting to feel actually more
424. 17:41activation on the left glute as we're
425. 17:43adding more stability and pressure to
426. 17:46it.
427. 17:48Good, the next time we find our fire
428. 17:50hydrant, then we bend our right leg and
429. 17:53we rotate our head to the right looking
430. 17:54at it. Nice, from here we pulse your
431. 17:57right knee up an inch and down an inch.
432. 18:00Tiny, tiny pulses.
433. 18:03My booty on the left side especially is
434. 18:06on fire.
435. 18:07Let's do three.
436. 18:09Nice.
437. 18:11Two.
438. 18:12Good, hold that.
439. 18:14We send the right leg straight behind
440. 18:16you into the arabesque, freeze there.
441. 18:18Flexing your foot like you're standing
442. 18:20on the wall behind you, we start to
443. 18:22squeeze your glutes and pulse the leg up
444. 18:24and down.
445. 18:25Good, your booty is saying something to
446. 18:27you, talking to you,
447. 18:29whispering, screaming, cursing, I don't
448. 18:32know, saying something. For three,
449. 18:35pulse, pulse, pulse, two,
450. 18:37good, we lift, hold,
451. 18:39and then we have both of our knees
452. 18:41coming back down.
453. 18:43Nice. All right, so lucky for us we have
454. 18:47two legs, two booty cheeks. So, we have
455. 18:50to do the other side. All right, when
456. 18:52we're ready, let's start the left.
457. 18:55Send your left leg long behind you in
458. 18:58the arabesque.
459. 19:00And then we tap it back down.
460. 19:02Inhale prepare and exhale extend behind
461. 19:04you.
462. 19:06Nice, continuing to flow through this
463. 19:08for just a little bit more.
464. 19:12Good, continuing to draw your ribs
465. 19:15together and engaging your abdominals in
466. 19:17front of you to support our back and our
467. 19:19glutes. Let's do three.
468. 19:22Beautiful. Two.
469. 19:25Good. Extend the left leg behind you and
470. 19:28hold it.
471. 19:30Nice. Fire hydrants. Bending the leg.
472. 19:33We start to rotate our head to the left
473. 19:35to look at it and then we extend it back
474. 19:37long behind you. Slowly bend and rotate.
475. 19:40And then extend. Nice. Inhale bend.
476. 19:45And exhale extend. Nice. Continuing
477. 19:48here.
478. 19:49Continuing to not drop in our bellies.
479. 19:52Really squeezing the ribs and the core
480. 19:54together.
481. 19:55Nice. Just three more.
482. 19:58Good. Two more.
483. 20:02Let's find our fire hydrant and hold.
484. 20:05Bend the leg, rotate your head to look
485. 20:07at it.
486. 20:08Small pulses of the knee going up an
487. 20:11inch and down an inch.
488. 20:15Sweet. Let's do three.
489. 20:19Beautiful. Two.
490. 20:22Good. Pause. We extend the leg long
491. 20:25behind you into the arabesque and hold.
492. 20:28From here, flexing your foot standing on
493. 20:30the wall behind you. We pulse your heel
494. 20:33up and down an inch. Squeezing your
495. 20:35glutes to make that happen. Lowering and
496. 20:36lifting that leg for three.
497. 20:40Nice. Two.
498. 20:42Good. Both knees come down and pause.
499. 20:46Nice.
500. 20:48All right. We did it. Let's finish in a
501. 20:51down dog position.
502. 20:53Pressing through our palms and our toes,
503. 20:55we lift our hips
504. 20:57to get the arms and legs straight.
505. 21:00From here, let's start to prance. So,
506. 21:03softly bending one knee as you press the
507. 21:05opposite heel down and then switch. Just
508. 21:09stretching out the backs of the legs.
509. 21:13When you're ready, let's start to walk
510. 21:15our hands and feet closer together.
511. 21:18And slowly roll on up to stand.
512. 21:23When we're ready, let's turn to face one
513. 21:25another.
514. 21:26We'll take a big inhale, sending the
515. 21:28arms up above your head as the palms
516. 21:30touch.
517. 21:32And exhale, send your hands to your
518. 21:35heart.
519. 21:36Nice.
520. 21:37Thank you so much for watching and
521. 21:40moving around with me.
522. 21:42And
523. 21:43comment below if you got any video
524. 21:46allegations.
525. 21:47Definitely feel free to come back to
526. 21:49this video and try it again.
527. 21:51Like, comment, share.
528. 21:53And I hope you have a wonderful rest of
529. 21:55your day.
530. 21:56Bye.