Here is a concise summary of the Pilates-based thigh workout:
**Workout Overview**
* Pilates-based thigh workout (no lunges or squats)
* 40 seconds of exercise + 10 seconds of rest per set
* Low-risk, high-burn exercise routine
**Exercises (in order)**
1. **Basic Bridge**: Lift hips, squeezing abs and glutes (40s + 10s rest)
2. **Swinging Bridge**: Rocking motion, targeting outer thighs and glutes (40s + 10s rest)
3. **Outside Leg Raise**:
* Full range (40s + 10s rest)
* Small pulses (mid-range, 40s + 10s rest)
4. **Inside Leg Raise**:
* Full range (40s + 10s rest)
* Small pulses (mid-range, 40s + 10s rest)
5. **Reverse Leg Lift**: On knees and forearms, lift leg (40s + 10s rest)
6. **Reverse Leg Lift with Pulses**: Top of range, small pulses (40s + 10s rest)
7. **Overhead Leg Circle**: Big circle motion, tapping outside leg (40s + 10s rest)
8. **Double Taps (Heel Clicks)**: Lift chest, spread legs, click heels twice (final exercise)
**Key Tips**
* Focus on control and form over speed
* Breathe steadily, avoiding breath-holding
* Take breaks as needed to maintain proper form
Here are the extracted key facts, numbered and in short sentences, excluding opinions:
**Workout Details**
1. The workout is a Pilates-based thigh workout.
2. The workout consists of 40 seconds of exercise followed by 10 seconds of rest.
3. An exercise mat is required for the workout.
**Exercises and Instructions**
4. The first exercise is a basic bridge, starting with heels on the ground and lifting up through the heels.
5. The second exercise is a swinging bridge, rocking back and forth while pressing up on each side.
6. The third exercise is an outside leg raise, lifting a straight leg up and down without swinging or using momentum.
7. A variation of the outside leg raise involves small pulses in the middle range of motion.
8. An inside leg raise exercise involves lifting the inner leg up, keeping the ankle towards the ceiling.
9. Pulses are also performed in the middle range of motion for the inside leg raise.
10. The reverse leg lift exercise is done on knees and forearms, lifting the leg up and tucking it back in.
11. Pulses are performed at the top of the range of motion for the reverse leg lift.
12. The workout includes a reverse leg lift with an overt act, tapping the outside of the leg.
13. The final exercise is double taps, lifting the chest and tapping heels together twice while keeping legs elevated.
**General Instructions and Reminders**
14. Breathe steadily throughout the exercises (inhale on the way down, exhale on the way up).
15. Avoid holding your breath during exercises.
16. Take breaks if needed, but return to the exercise with proper form.
17. Maintain core stability and avoid using momentum.
18. Keep shoulders down and away from the neck.