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Paddleboard Pilates: Glutes and Thighs

  • August 31, 2016
  • By Brittany
  • 3 Comments
Paddleboard Pilates: Glutes and Thighs

In Part II of Paddleboard Pilates we are focusing on the glutes and thighs.  Get ready to look leaner and longer in less time with this workout!

You guys!  I had such a great response for Part I of Paddleboard Pilates that I couldn’t wait to bring you Part II!  If you remember, Part I focused on your powerhouse muscles–the core!  Today in Part II we are focusing on one of my favorite areas: the glutes and thighs!  So grab your board and let’s get started!

Paddleboarding is already a great workout for your legs and glutes because the unstable surface requires you to recruit your muscles to maintain your balance.  These pilates toning exercises will give you the extra oomph you need to take it up a notch.  You’ll look and feel great!  I recommend starting our with a nice paddle route to get warm, burn some calories and start engaging your muscles.  Don’t pick a route that is too strenuous since you’ll be doing the majority of your workout after paddling and remember you will most likely also have to paddle back!

Tabletop

Tabletop Lift

Start sitting on the board with hands behind you and fingers facing towards you, knees bent and feet flat.  Lift your glutes up off the mat bringing your hips in line with your shoulders and your knees, squeezing your glutes.  Lower back down and repeat 12x.

Bridge

Bridge Pose

Lie down on the board with hands by your sides, feet flat and knees bent.  Squeeze your glutes as you lift sequentially from the coccyx to the thoracic spine until you have a diagonal line from your knees to your hips to your shoulders.  Pause then tap your glutes down to the board and up 8x.  Hold the bridge and lift your heels off the board rising onto your toes.  Repeat with your heels lifted. 

Single Leg Pulldown

Single Leg Pulldown

From the Bridge position, inhale as you extend one leg straight up off the board pointing the toe to the ceiling.  Exhale to flex the foot and lower the extended leg towards the bent knee.  Inhale and lift the leg back up to start.  Repeat 8x then switch legs and repeat.

Glute Lifts

Glute Lifts

Start on your hands and knees with palms under shoulders and knees under hips.  Lift your right foot off the board and inhale as you draw the knee in.  Exhale as you push your flexed foot up to the sky keeping the knee bent and stopping the knee at hip height.  Return to start and repeat 8x.  On the last rep, hold the knee at hip height and pulse the leg up 16x.  Repeat on the other leg.

Knee to Nose

Knee to Nose Pose

Start on hands and knees with palms under shoulders and knees under hips.  Lift your right foot off the board and inhale as you draw the knee in.  Exhale as you extend your leg straight behind you at hip height with the knee facing down towards the board.  Draw the knee in and repeat 8x.  ON the last one hold the leg at hip height and pulse the leg 16x.  Repeat on the opposite leg.

Leg Kicks

Leg Kick

Start by lying on your side cradling your head in your head and propping yourself up on your elbow. Your elbow, shoulder, back and glutes are in alignment with the back of your board.  Keep your legs straight out to the side in line with your hip and toes pointed.  Your knees, hips and ankles are stacked.  Inhale and with a pointed toe, kick your top leg up to the sky.  Exhale and lower your leg back to start with resistance.  Repeat 8x then switch sides. 

Front Kick

Front Kick

Start by lying on your side cradling your head in your head and propping yourself up on your elbow. Your elbow, shoulder, back and glutes are in alignment with the back of your board.  Keep your legs straight out to the side in line with your hip and toes pointed.  Your knees, hips and ankles are stacked.  Inhale and lift your top leg to hip level, flex the foot and kick forward pulsing the leg twice while maintaining stability in the hips.  Exhale and kick the leg behind you as you point your toe and tighten your buttocks.  Repeat 8x then switch sides and repeat.

Bicycle

Bicycle

Start by lying on your side cradling your head in your head and propping yourself up on your elbow. Your elbow, shoulder, back and glutes are in alignment with the back of your board.  Keep your legs straight out to the side in line with your hip and toes pointed.  Your knees, hips and ankles are stacked.  Lift your top leg to hip level.  Bend the knee then extend it straight out in front with the toe pointed.  Flex the foot and kick the leg to the back keeping hips still.  Bend the knee and repeat pedaling forward 8x.  Then pedal backwards, reversing the direction 8x.  Switch sides and repeat. 

Develope

Develope

Start by lying on your side cradling your head in your head and propping yourself up on your elbow. Your elbow, shoulder, back and glutes are in alignment with the back of your board.  Keep your legs straight out to the side in line with your hip and toes pointed.  Your knees, hips and ankles are stacked. Bend your knee drawing the toe to the inside of the bottom leg.  Extend your leg straight up to the sky keeping the toe pointed and then draw the leg down to start.  Continue to do this 8x and then reverse directions kick the leg up first then bending the knee in and sliding it down to start.  Repeat 8x then switch sides.

Double Leg Lift

Double Leg Lift

Start by lying on your side cradling your head in your head and propping yourself up on your elbow. Your elbow, shoulder, back and glutes are in alignment with the back of your board.  Keep your legs straight out to the side in line with your hip and toes pointed.  Your knees, hips and ankles are stacked.  Keeping legs glued together, lift both feet off the mat keeping hips still.  Lower the feet back down to the mat.  Repeat 8x then switch sides. 

Clamshell

Clamshell

Start by lying on your side cradling your head in your head and propping yourself up on your elbow.  Bend your knees and stack your knees and ankles.  Keep your toes together as you lift your top knee up to the sky and then lower it back down hovering just off the bottom leg.  Repeat 8x then switch sides.

Thigh Burner

Thigh Lean

Start kneeling on the board holding the paddle at chest height.  Start with your hips stack over your knees then lean back on a diagonal keeping your shoulders down and your back straight.  When you arrive at your lowest point, lift the paddle overhead.  Lower the paddle back to chest height and return to start.  Repeat 8x.

Narrow V

Narrow V

From a standing position bring your heels together with toes two inches apart.  Lift your heels off the board hovering them about two inches but keeping the heels glued together.  Bring your palms to prayer in front of your heart.  Start pulsing the legs 16x.

[bctt tweet=”Paddleboard Pilates to work the glutes and thighs. This one will leave you with spaghetti legs! #pilates #sup #suppilates” username=”MyOwnBalance”]

Don’t forget to check out Part I of Paddleboard Pilates focusing on the Core!

 

 

By Brittany, August 31, 2016
  • 3
3 Comments
  • Shawna
    August 31, 2016

    1. i love paddleboarding and just got one this summer and use it every weekend at the lake, but mine isn’t one of these really sturdy ones meant for yoga. i have planked on it tho and done push-ups, so that counts right? 🙂
    2. you look amazing!!

  • Holly
    September 13, 2016

    Paddleboard Pilates looks so effortless by you! I have tried some of Part 1 Paddleboard Pilates 1 and I will try Part 2 of Paddleboard Pilates– Hope I get to it before my water gets too chilly! Or else I might have to wear my cool Athleta swim pants and rashguard 🙂

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