Waching daily Sep 5 2017

Hey guys, it's Bailey and today

We have a standing abs workout. A lot of people come to me and say they really want to do pilates

But that it hurts their neck, so this is a great way to really strengthen and tone our core without having to Lie down

Let's go

For this workout you just need one weight however. It's just for added resistance. It'll be effective without it

Let's extend our left leg out to the side reaching the arm up overhead

Coming into a standing oblique crunch. We're going to reach and then squeeze bringing our elbow to our knee

Now I want you to think of really squeezing the bottom rib to hip and then reaching getting that nice side bend

Bending and stretching through the side waist is what really helps us get those nice

Sideline Muscles down our abdominal Walls

otherwise called our oblique

Go ahead now. If for some reason your balance is off just really focusing on the reach and bed

But if you can let's lift squeeze our knee really using that nice abdominal strength and then reach

Good

If the weight gets too, you can put it down

But we are getting that little bit of added resistance in our arms and abs - two more

Good let's add on from here cross behind into your curtsy

Then we step wide into our plie, and then we push off the leg taking that side crunch

This is one of those ones, so that's a workout for the brain as well

Good really intensifies it here

Little Balance challenge - anytime we balance. We're working those deep core muscles

Good last one

and

then from here holding it coming into a

Bicycle crunch with a sumo squat, so we just did side bending now

We're gonna twist across the body pressing our weight off the right foot just

like doing a bicycle crunch about added balance

Good you really want to hold Suiza and eat your elbow then lower down feel a nice bicep burn to

this is one of my

favorite Ab moves

Any Sort of twisting?

Will really help to cinch

Through the waist working those obliques

two more

last one, beautiful

Landing in our sumo squat. We're gonna reverse out of that let's do a set of little pulses just some inner thigh

But to really work the core hold that weight out in front

Tense your abs

Good ten more seconds bring our arms up overhead and we heat even harder for our core

good five four three

Two and one bring it down and in let's switch to the opposite side

If you want a nice hourglass shape this is how we do it

Holding that side arm strong remember you can always put down the weight

It's just to give us that bonus resistance

Good really twisting cinching our waist

two more

Good last one beautiful. We are ready for those oblique crunches

Extending the right leg out to the side

we reach the arm up overhead we squeeze our knee to our elbow and release and

and stretch

good really thinking of lengthening and then shortening the muscle, so we're

Strengthening it both ways here

stretch and Bend

This one is one of those ones that sneaks up on you, you'll notice you're very sore tomorrow

Good really hold squeeze those abs and then relieved

And one let's add alive step behind into your curtsy really feeling like that side booties working

Stepping out to our squat, and then we push our weight off the foot to come to that side crunch

Good curtsy squat

squeeze

Really press your weight through the front foot

working through those thighs and glutes and then squeezing through the ab

Actually love this move because it really gets the heart rate up, so we're burning some fat improving our cardio

while we tone

Sexy, abs and crop top before you know it

Good two more you can do it

Challenging our balance really really working our core

last one

Beautiful work you guys

From here, we're going to come into some balance work that focuses more on the front and back of the core

So let's keep our weight into our right hand, and we're going to do a little bit of balance work here

So that really helps to strengthen through the core

from here

we're going to take the left leg and extend it behind as we come into a

single Leg deadlift here

Good, so let's do the first couple just pressing down through that foot bracing our core

Good now you'll feel this in the back of the legs and your postural muscles

Just really squeeze those abs now

Let's add on squeeze the knee up towards your belly button using your lower

Abs and then lengthening it behind the weight makes a big counterbalance here

Good now let's start to press the weight up overhead and then lower all the way down

Really working that balance so this one squeeze your abs use those lower abdominals

Lowering down

So this one's great for working the entire six-Pack

Our back really squeeze working those balance Muscles lift

And remember it's fine to wobble because you're really really strengthening those muscles and the next time you do this

You'll be amazed at how much easier it feels

squeeze

Now you don't have to do this as big as I'm doing it either

you can lower down like this tiny lift and then bringing it and even just this much is really going to work that balance and

squeeze those low, abs

If you can though do it slow and controlled really focusing on all the little muscles

That you're working. We just sought our heart rate up with those Plie. 's and curtsies

And now we're working on toning

See even I wobble... all good getting stronger

Beautiful now, let's take that left leg back

squeezing the knee to the elbow and reach

So really working our obliques now

thinking of taking

The knee

To the elbow really squeeze those low, abs it's like you're rounding the spine in an app curl and then reaching long

Good four more

Three , this one really helps to work the back

two and

one

Beautiful, let's just take the weight into the set into the center do a little roll down here stretching out through the spine

And softly bending up

Fixing our hair go ahead taking our weight into our left hand we send the right leg back

Let's do the first view nice and slow together

So just focusing on tilting forward really bracing your core

and then coming back up good soft bend through that leg as you come forward and

Back you're Gonna feel all the abdominal wall firing up

Let's try to take it a little bit lower this time

squeezing and lifting

Keep a nice flat back here good. Let's start to bring that knee squeeze and remember you can keep it here

Or if your low, abs are quite strong squeezing it all the way in

Let's add on with that press lower

squeeze and Lift

pressing up overhead

Good now this is so tricky because we have the weight of our leg and then the actual weight

Creating a lot of a counterbalance here

Just look at something not moving in front of you is my best advice

And no problem like if you find one five you have to stay down here

It's totally fine. We're all a little bit un balanced, and this is something that we can do to strengthen that

You're gonna feel your hamstrings working pretty hard here, too, not Gonna Lie I

Always like to give you guys a little bit of bonus work

the more Muscles we move

The more we burn the more we tone

and

the more results we get

Good now keeping that arm up let's send the right leg just slightly back and then squeeze the elbow to the knee

reach

and squeeze

Do not great twisting rounding the spine and reaching long

Good work, you guys the ream or just breathe through it

two

and one

Beautiful work, bring that weight in through Center. Give yourself a nice big shoulder

Roll here and just take a second rocking your head from side to side

Great job, you guys make sure to check out one of my other fat-burning pilates workouts and subscribe for Fresh workouts every week

From here, we're going to cross behind into our curtsy

Opposite knee to elbow just like you're doing

boom-boom-boom

For more infomation >> Standing Pilates Abs Workout 💖 For A Flat Tummy | PSB 👙💦 - Duration: 16:08.

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Pilates For Weight Loss 💖 Full Body Fat Burning Workout | PSB 👙💦 - Duration: 14:26.

hey guys it's Bailey and today we're doing a full body fat-burning Pilates

workout sculpting everything from our arms to our apps to our glutes and

thighs let's get started

let's start standing at the back of our mat taking a deep breath in connecting

our palms to heart center, let's fold all the way forward feeling that nice

stretch through the back of your legs. Start to walk out into your downward dog

here pressing your palms firmly into the mat walking through the back of the

heels we'll start by getting a nice stretch

going, just getting our body ready for movement maybe even wiggling those hips

a little from side to side this should feel good. Just walking out

stretching those hamstrings, most people have tight hamstrings and then we're

going to come forward into our high plank from here let's squeeze one knee

in Tiger curling through the spine then the other knee and beautiful then we

walk our hands right back up take a second here and then roll the body up

good breathing in folding forward and then we walk our hand out into our

downward dog from here roll the body forward this

time let's do four climbers so we squeeze squeeze really using those lower

abdominals walk the hands right back up

rolling up breathing in exhale fold forward walking out you'll feel those

shoulders starting to work rock forward six climbers this time let's twist

across the body working our obliques and then walking right back up good roll

that spine up then exhale forward you should feel like your heart rates

starting to get elevated good eight climbers this time squeeze squeeze

seven and eight, good push up to that down dog walk your hands back but slowly

restack the spine inhale and exhale good let's come forward one more time here

holding that high plank ten times they're squeezing it this time working

those outer obliques

nine and ten, beautiful walking right up deep breath in and exhale good we're

gonna do one last little bonus round, 12 climbers with time squeezing and squeeze

breathing through it feeling those ABS, feeling your shoulders, we have five four

three two last one - hold the plank squeezing here four five four three two

and one beautiful drop the knees take a child's pose - really pressing your

fingertips into the mat taking that nice shoulder stretch good let's come forward

stretching the abdominals in our upward dog

and then coming back

okay let's come into our tabletop position

from here we're going to start just squeeze the right leg in just Tiger

curling, working our low abs then extend it back squeezing the glutes squeeze in

reach good really working those ABS and then it's really nice here because your

spine gets to move, creating more and more space between good I feel like

we've all got this. Let's add on a push up. squeeze reach push up good so your

elbows are tracking out to the sides

giving a nice full body movement here starting to work through the chest that

heart rate should be elevated

trying to work as many body parts as possible will help us tone the whole

body and also burn the most fat

let's hold this next one good little pulse it into the elbows here for 10

keep that leg lifted creating a nice long line through the back, three two

beautiful now from here just lifting the leg for ten

four five four three two and one beautiful lowering the leg pressing up

to our down dog walking through the back of the heels enjoying that nice stretch

and coming forward to our other side this time I want you to think of hugging

the elbows in by the waist and then squeeze in your left knee and reach it

back squeeze and reach good so really think around that spine and then lift

with the booty it's always good to add in a little extra glute work and then

when you really squeeze the knee and it works those low abs good now you can

keep it here or we add on our tricep pushup so this time hug those elbows in

squeezing the waist squeeze reach tricep push up squeeze

good little push up then you might not get as low down with me try someone if

it's a little bit harder unless you do a lot of yoga which I'm a little guilty of

not doing haha good two more holding our next one little pulses into the elbows

feel those triceps burn four five four three two go ahead now hold that soft

and little pulses up squeeze that left butt cheek keep your abdominals engaged

good pointing the toes think long leg, for five four three two

and one beautiful lowering the meat tucking those toes under feeling that

beautiful stretch

breathing wide into the ribs exhale from here let's rock forward to our high

plank we're going to do a little glute lift here really working our abs and

buns we just lift our right leg back lower it down then the left leg trying

to keep your hips nice and low

takes a lot of balance and a lot of strength work think of really pointing the

toe lowering down now if you're just working up to this come to a tabletop

position reach squeeze thinking of length and tensing your abs then lower

down and lower down reach and lower reach and lower but if you can do the

full version let's hold it here squeeze and lift tap

good let's do four more point those toes too

last one beautiful give me ten little pulses here ten

doing those buns and shoulders four four three two and one

lowering down take a child's pose

good lifting up ten pulses, squeezing thanks for the best good babe just pull

everything in - like putting on a waste radar four more three two and one

lowering down

alright let's grab our weights and come down for some bridging from here we want

to press our heels hip distance into the mat arms up in line with the shoulders

we're going to squeeze our hips up lowering the arms and then switch so

you're doing a chest press and a glute bridge here really squeeze those buns at

the top and then reach your arms to the sky lift

and squeezing those glutes - now, you can do this without the arms as well but

because it is our fat-burning Pilates workout I'm trying to get us to work as

many muscles as possible

so really squeeze and tap

really pulling those weights down and then pressing them up creating the

resistance

grip really squeese

good we have two more hold it little pulses here I think more

squeezing the butt cheeks then thrusting the hips up and down so you keep all

that work in the center of the glue you should start to feel those arms your

chest working keep those hips high

really lifting those hips hovering those arms four five four three two and one

good lowering down wiggle the inside of the feet together squeeze the insides of

the legs together palms facing inwards we're going to roll open into our

butterfly leg and arms and then squeeze into the midline of the body we're gonna

butterfly the legs and arms open really lifting the hips the whole time squeeze

in, good rolling to the outsides of those feet and then squeezing in so

you're gonna feel that nice work through the bicep through the arm and then

you'll feel the side if your glutes as you open up and then squeeze those inner

thighs you'll feel that nice little under butt area starting to work

that area where you can sometimes you know have what I like to call a smiley

line engaging for the hamstring meets the booty

good we have another five- squeeze those inner thighs together at

the top - hold it little pulses with the legs keep the hips nice and

high working the buns and thighs here four five four three two now just ten

more pulses squeezing together up and down ten mine squeeze those knees we

have five four three two and one hold and then lowering down great job you

guys I hope you enjoyed that full body fat burning workout make sure you add on

with another one of our videos for some toning and please subscribe because we

do new workouts every single week

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The UK model and actress has stripped completely naked for a raunchy new role. Cara is seen starring alongside huge names such as Alicia Vikander, Judi Dench and Christoph Waltz in upcoming film Tulip Fever.

However, it is the Valerian actress who steals the show in a seriously sizzling sex scene. SIZZLIGN: Cara stripped nude for the Tulip Fever sex scene.

PASSIONATE: The pair get seriously kinky. Picture stills from the movie show the 25-year-old getting up close and personal with a male companion. The blonde is seen wrapping her legs around him and she loses all her clothes.

The lucky male is also seen burying his head in her chest as things get passionate.

UNDRESSING: Cara wasnt afraid to strip off all her clothes. A third image also sees her whipping off his top as she straddles him. The film is a historical drama which is set during the 19-century Tulip Wars in Amsterdam.

It follows a painter in who falls in love with a married woman (Vikander) he was hired to paint.

SAUCY: Cara is known for her revealing oufits. Tulip Fever was originally shot in 2014. However the film is only just being released after a series of delays. Were sure many are looking forward to seeing in after these snaps.

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