Seven hip sculpting moves. One minute every. NO BREAKS! That's correct, no stopping till the discontinuance of the seventh minute!! AND in honor of the Stretch Revolution order on my Instagram, I desired to consist of a colossal hip stretch after the advise! Let's plot this! 1. Fire hydrant extensions (correct) 2. Lying leg circles (correct) three. Lying knee infinity (correct) 4. Fire hydrant extensions (left) 5. Lying leg circles (left) 6. Lying knee infinity (left) 7. Butterfly bridges You would maybe perchance procure my Diamond Sky Vegan Suede Yoga Mat and Indigo Highness Leggings on POPFLEX: https://www.popflexactive.com/ Exercise starts at 1:33! Here is where I pick up all of my tune! Epidemic Sound: https://goo.gl/Nj4ZMg My outfit & yoga mat are from: http://www.popflexactive.com ****** Cassey Ho is an award-successful fitness trainer, entrepreneur and on-line character. Because the creator within the assist of Blogilates, the #1 female fitness channel on YouTube, she’s transformed tens of millions of lives through serving to them plot their energy and weight-loss needs. She makes a speciality of making fitness relaxing and the results are evident. Cassey's uncommon structure, POP Pilates©, which launched as a advise video on YouTube in 2009, has become a are residing fitness class that would maybe perchance also be taken at gyms in all places in the put the sector with over three,000 POP Pilates courses being taught monthly. Her authenticity continues to shine through, making her one in every of the most relatable fitness icons on-line and past. She's additionally the creator of the finest-selling e book, Hot Physique Year Spherical and is the dressmaker of her possess activewear line, POPFLEX. With a wide assortment of free advise movies available, Cassey's channel makes a speciality of ab exercises, butt & thigh exercises, arm exercises, pilates, cardio routines, elephantine burning workout routines, high depth interval practicing workout routines (HIIT), stretching and suppleness routines and so extra special more! *** DISCLAIMER: Blogilates and oGorgeous Inc. strongly point out that you test along with your physician sooner than starting up any advise program. You would maybe perchance maybe will delight in to be in correct bodily situation and be ready to opt part within the advise. You would maybe perchance maybe unruffled ticket that when taking part in any advise or advise program, there might be the chance of bodily injure. Within the event you get in this advise or advise program, you agree that you plot so at your possess chance, are voluntarily taking part in these actions, pick all chance of injure to your self, and conform to open and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, identified or unknown, coming up out of Blogilates' and oGorgeous Inc.'s negligence.
hey guys Cassey here so today we're gonna be doing a seven-minute hip sculpting workout but before we even get there I am so excited to share with you the brand new indigo Highness legging and you guys are the ones who chose this and voted for the color on Instagram because this used to only come in black and it was our best-selling pant sold out and so we decided to restock in black but also in a brand new color indigo so it can match your sports bras and also this beauty of a vegan suede a yoga mat you guys can get all the stuff on top flex active and if you're looking for cool stuff for your friends and family for the holidays I would really appreciate if you took a moment to shop around over there and see if you liked anything alright so let's get back to that hip workout you guys I've got seven moves for you we're gonna go through each one for one minute zero seconds of break we're going bambam bam-bam-bam until we get to the end of the seventh minute and then you'll be done all right are you excited go okay we're gonna start out with our fire hydrant extension let me show you what that looks like and then I'm gonna start the timer and then well we're just gonna have to finish this together okay so both hands underneath your shoulders just like that you don't want to lock out your elbows keep a slight bend in there belly button in you know open up that outer thigh to the ceiling you're gonna kick forward knee bends and you come back down okay all right we are beginning keep your eyes on the mat not forward let's do this boom kick and in kick and just like that you don't have to go super fast just control it I really want you to point your toes really hard it'll help you we can put Mike's abilities and also help you strains in your hip you're you're like super winning game drop the entire leg there's no floppy feet around here keep your eyes on the mat just watch me pull and I feel my other hips already sorry to stay on this side for all the person so keep clicking breathing in through nose out through your mouth good thing keep going we're gonna make this quick you guys seven minutes and I want you feel this one more all right coming down this side we have your lying leg circle so right here bring that leg up high Circle it will be a bad mistake so I'm pressing back with this one just like so both of your hip is facing four you're resting on this elbows watch me now this is really pretty flexes to working the flexibility as we work this strength again pointing your toes hard engaging that entire leg oh it is my favorite legging because there's no elastic in the band so it doesn't pshoo you guys know what I mean better definitely highways okay no move we've got our line the infinities so bend your knee like so you're gonna drag your knee down open up and touch the toe in the back drag drag and touch yes look at that it just mobility people touch the knees touch the big toe touch beneath stretch the big toe just like that are you feeling hips are you feeling booties yes you are come on [Music] and privations with your movements with your shapes right here and I have engaged in my bottom leg too so I'm really feelin about hips for sure drag beautiful do you like it I love this new one came up with it just for you guys as I was creating this workout okay by extension on the other side of hurry here we go hands underneath and boom kick and down right away whoa just heard my legs pop that's fine nerds don't worry just stretch a little bit more rapport that by the way for those of you who did stretch revolution with meets much more open do you feel feel so so good oh man I feel like I want to do extra evolution every single day and I should must occasion but it took me having to create an Instagram challenge to actually get myself to stretch which has been a huge engine I know [Music] it's pointing the toe engaging that is hard to put engaging your thighs or boots all right onto the floor where I'm tired of lying leg circles so we are leg up pushing pushing back really pushing your leg beyond your booty pushing there you go feeling all that mobility in the hip the bigger the circle a little better but our circles are all going to be different because we are all like deep responsibility levels different range of motions so that is the case but if you keep doing this revolution you're gonna see your range is really [Music] pointing the toes really real hard I'll go to my Fujita is on the ground to help you stabilize okay let's go to your new favorite move go ahead and bend the knee and drag just like that oh man that you can feel me right away Oh boom so when you open the magic war your inner thighs opening to me you're opening to the wall with under your knee or whatever it is whatever is facing you in front okay so really press that open so you get more of that hip flexibility instead of like rolling back onto your butt okay so yeah open the knee just things I gotta think about it open who really try to keep that bottom leg straight crisp it through coat into the floor to really help you see water good job guys it's almost your last move okay on to the floor for our butter flight bridges go ahead and bring your legs out like so lift up the hips and I want you to close and open and close and open butterfly bridges now you don't have to fully close the knees because both of our our foot palms soles of our feet but palms are facing each other right now so it can be kind of difficult to close them fully so just close as much as you can down and up and low and then right there okay let's go a little faster let's finish it out up and close the book come on I mean I'm feeling this all throughout the hips the glutes and the thighs belly in keep breathing keep going up eyes on the ceiling you're almost there one more up and down very bud go ahead and bring your knees into your chest point the toes flex Lucy point the toes flex the feet and I'm gonna flip us over for a hip stretch okay so we're gonna head into our pigeon stretch which I'm sure you guys know from like yoga it's a very very standard move but I'm going to show you how to do it differently today and I showed my stretch revolution people this on instagram my instagram lives before but I want to show this in a YouTube video because it really helped me open my hip so check this out so most people when they do the pigeon me included you place your foot close to your crotch when you're sitting right here which is fine this is great and you can come forward just like so but I want to teach you the honest pigeon the honest pigeon is not gonna make you very happy because you're gonna see how far away you are from the mat so the honest pigeon asks you to place your front leg at a 90 degree angle like that okay so look I'm already so far off the floor in my honest pigeon now I want you to bring your back foot up like that your heel up all the foot into the mat I'm holding on to this foot right here and what really helps me open up for the pigeon is I like to saw it forward and back like that sawing forward and back nice and slow nice and slow and look if this is too much for you you can definitely place your knee down and saw like this until you get enough flexibility to be able to bring your foot back like so nice and straight with the leg now after a while if you're feeling warmed up you can kind of do like a push up press your knee to the ground press your elbows out to help you get down so I want you to know that this is not bouncing this is you stretching and releasing so we're stretching we're releasing and this technique really helps me because then it makes me not afraid to be like oh my gosh gonna be stuck in the stretch forever it allows me to get there and then come back I was like a hit workout right a little rest so if you feel good about that you can try placing the knee down onto the floor placing the toes down onto the floor and even sitting if you can and look at that I am almost there I'm almost there in my honest pigeon I feel it's so much in my hips but by that song motion I get a lot out of it I really do now let's go ahead and do it on the other side you guys will be done with your hip workout and stretching is so so so important you guys again if you want that range of motion you got a stretch same thing over here let's bring that knee out into a 90 degree angle okay one hand on top of the foot to anchor it in place the other hand outside you are right there on the ball of your foot let's go ahead and saw that honest pigeon saw it just like so again if you need to bend the knee and saw like this that is okay too is up to you how you want to approach this because we're all at different flexibility levels okay now once you feel comfortable go ahead and stop drop the knee drop the toes try not to sickle your foot and try to drop that hip yeah yeah whoa oh man okay still I'm almost there I have some space sometimes you feel like you just kind of you want to just drop your hip but you don't want to do that you want to be able to like sit into it correctly with both of your hips facing forward but there we are you guys we just did our honest pigeon in addition to your seven-minute hip sculpting workout I hope you enjoyed that and I hope to see you again for our next video I love you so much and I will see you next time bye just watch me
Author: blogilates Author Link: http://www.youtube.com/channel/UCIJwWYOfsCfz6PjxbONYXSg Youtube Link: https://www.youtube.com/watch?v=ZwIWEgIAeuE Category: Blogilates - Fitness Health and Food Channel Channel Name: blogilates Channel ID: 26 Tags:
GET IN TOUCH WITH US