30 MIN BACK & BOOTY | Pilates Mat Exercises For Posterior Chain
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- Опубліковано 8 лют 2025
- Grab your mat and let’s work the entire back of the body with an emphasis on the back and booty. This fabulous 30 minute posterior chain workout has 4 sections to help you strengthen and sculpt long lean sexy muscles!
Warmup - 00:47
Section 1 - prone 3:48
Section 2 - tabletop 14:36
Section 3 - shoulder bridge 20:42
Section 4 - reverse forearm tabletop 27:22
Pair this with my 15 Min Flat Belly Workout
👉 • 15 MIN INTENSE FLAT BE...
#posteriorchain #backandbooty #pilatesworkout
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DISCLAIMER:
Desiree strongly recommends that you consult your physician before beginning any exercise program. Please understand that when engaging in any Dansique Fitness workout you are voluntarily participating at your own risk. By doing this video you agree that Desiree will not be responsible or liable for any injury or harm that may result.
I found your (fantastic) channel in April and you have been my regular workout partner since, but have never written a comment! Your workouts are full of great and challenging movements, and I love how you structure and combine everything into great flows. Your workouts are a great compliment (and enchancement) to my yoga and weightlifting practices and I look forward to each and every video of yours. Thank you for creating such wonderful content! Lot's of love from Sweden :)
Aww thank you so much for commenting and sharing all that with me. I’m so honored to be part of your daily fitness/wellness routine and so grateful for your love & support! 💖💖💖
Perfect workout for posterior chain, Desirée, an optimal timing for posture self-correction and motion control. Thank you so much.
👏🏼👏🏼👏🏼💐💝🤗🤗🤗
You're so welcome! 💕💕💕
SUCH a fantastic workout! All of those muscles are so important, and so rarely used in our chronically hunched over something world. Really enjoyed this!
So true and so happy you enjoyed it! 🥰🥰🥰
Another good workout. The calmness we get from Desiree’s voice makes it a lot easier to push through.
Thank you! 🥰🥰🥰
Your workout techniques are the best friend of mine
Thank you!!!!!!!!!!!
Thank you!!!!!!!!!!!
Thank you!!!!!!!!!!!
YOU ARE AMAZING🌞🌞🌞🌞🌞
Thank you! 😘😘😘
Thank you my first workout with u, your calm presence makes it soooo enjoyable thank you SO MUCH
Thank you for your love! app.arketa.co/dansique/on-demand 🥰💖💐
Beautiful as always!! I love everything you do!! 😍😍😍💖💖💖💖🙌🏼🙌🏼🙌🏼🙌🏼❤️❤️❤️❤️
Thank youuuuu! 💋💋💋
🥰❤️😘🙌🏼😘❤️
thank you Desiree! you're amazing! 💪💕
Frm Malaysia with loves. Really a good and effective postures workout. Sweat a lot too...
This workout was just what I needed today, thank you!
Thank you for this perfect workout for the back and booty! It was amazing and challenging!)) I already feel that my booty and back legs' muscles worked good;) feeling so happy about it! I love all of your workouts and challenges!
Thank you so much for your kindness, Veronica! 🥰🥰🥰
Just got back from a 2 week break for myself, and once again...as usual i love love loved this! This was just a great workout to give me that boost to start doing pilates this week again! Thank you for making rent free workout videos i really love them all 🥲💓 sending you loads of positivity Desiree!
Thank you for your appreciation! 💖💖💖
Awesome tank Desire - so glad I found yor channel!
I’m so glad you found my channel too! 🥰🥰🥰
Thank you! I have scoliosis so I absolutely LOVE your posterior chain workouts. I‘m excited to try this one tomorrow 😍🤩
Enjoy! Let me know how it goes! 😘
Love it!!!! Thank You very much beautiful Desiree!!! You are a sunshine🥰❤️
Thank you lovely lady! 💚💚💚
Day 24 Part 2 complete.
This workout was really when I practice: each movement count!
Thank you amazing Desiree for your kindness and strength that you give us by creating free workouts.
I really appreciate your appreciation! Sending you a huge hug! 🤗💕🤗💕🤗
I've been practicing your pilates 5 days in a row and I will keep doing it. Thanks and love from Thailand :)
Thank you! 🥰🥰🥰
Love the back strengthening exercises, my weak point
Another beautiful day with your great exercises! 🌞🙏🌞
Thank you! 😘😘😘
Thank you Desiree! ❤️
Thank you!!! I love this workout. You rock!!!
I’m so glad you loved it! 😘
Yes! Thank you! 🤩
تمارينك جميله ورائعة جدا تمارين لياقة مع تمارين إطالة جميلة جدا
Thank you! 😘😘😘
These workouts are my treats. Thank you for introducing me to fitness that is relaxing, elegant, and challenging. You have me inspired to get a Pilates certification!
Wonderful! 🥰
Thank you for wonderful workouts 🥰
Abs thank you for your support! 💖
I am feeling little bit stiff last few days, but this workout really helps 😉👍. Thank you ♥️!
Wonderful! 🥰 Be sure to try this one too ua-cam.com/video/5Y6tfPqONNw/v-deo.html 👈👈👈
@@DansiqueFitness I will 🙂
Thank you Disiree. I have tried most of all the 45 min and above workouts. I loved them very much. I have lost 2 kg weight with your 1 hr daily workout with good food habits. It's great to feel the weight loss journey with person like you. You kept me motivated all the time. God bless you. Thank you❤
That’s so wonderful! I’m so honored to be part of your fitness/wellness journey! Thank you so much for your love and support. 💛💛💛
@@DansiqueFitness I am really happy that you have replied to my post.😍
Genius exercises 💓. Thank you, hugs, kisses and lots of love for you 🌷☀️
Thank you so much! XOXO 😘
Wooohooo! 🙏🏼
Awesome video, thanks for sharing. ❤️
Calm yet effective. I really liked this one and for some reason I feel calm and less mind cluttered, so there is something about this one that is strong and calming. Thank you for all these videos you make. I do at least 2 about every day, sometimes more!
Your support really means a lot…thank you so much for your kindness! 💖💖💖
I am always happy when I do your workouts, it´s not only the workout, it´s the good feeling between your words 🤗 in your professional explanation. this workout is perfect for one of those days.. when I sit too much and my butt is flat as a chair 😂 I´m not any more a "desperate case" 🤪Thank you for your time to share your knowledge and motivation with us & Take Care4You❣️
You’re the sweetest! Thank you so much for your continued love and support…I’m so grateful! 💖💖💖
Thank you!
Another beautiful posterior chain workout routine 🤗 it is so important to have a strong back! I have scoliosis and both Pilates and Yoga have been my best treatment to avoid any problems related with it 🌸 thank you Desiree for making wonderful videos 😘
My pleasure! 😘
@@DansiqueFitness 🥰
Day 2
My favourite Exersise was a hill jumps, love it!!! 🙂🙂🙂Thank you so much, Desiree 💓💛💚💜❤️💙❤️🙏🙂
Loved it!
I absolutely love your videos! Your total perfection of form and grace is mind blowing 🤯 and so much fun to practice with! Your voice is so inviting, relaxing and encouraging! So blessed to have found your channel 🥰 (please do more of these posterior chain/back & booty workouts they help my back immensely 👍) Thank you so much for all your hard work and dedication to your practice it shows! ✨
Hi Mandy! I’m so happy you’re part of the DF family and you’re enjoying my workouts and finding them helpful. Your kindness and support means the world to me; thank you! 💛💛💛
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Love you
great routine !! thank you
You're so welcome! 😘💕
Thank you Dansique, it was really amazing
Great one!!!
Thank you! 😘💕
Really love this, fun and effective. Thank you so much ❤😊
Excellent!!! Thank you so much🙏🏻
thanks for the session! such a good glute series
大好きです😘ありがとうございます❣️
Thank you! 💖
I really liked this video as far as I was able to go but found midway that there was too much pain with pubic bone and prone position and was forced to switch to an abs video! I'm not sure what to do when that happens? A pillow? Seems like that might mess up my position too much? Anyway, thanks as always for the well edited and planned out videos!
It’s common…proper core engagement and a nice thick yoga mat should do the trick! 👍🏼🥰💖
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I have a question about the prone exercises. I love those kinds of exercises but in the mermaid one when I try to lift up my pubic bone hurts so much cause it presses into the ground, I try to put something soft under but it hurts even more so I don´t know what to do :( Do you have any tips? I love the video of course as always
That’s a shame. I’m always surprised my pubic bone doesn’t hurt when I do those. I hope Desiree can advise you.
Hmmm, I definitely experience some discomfort when I’m NOT on a yoga mat or soft surface…so I’m a little confused how putting something soft beneath you made it worse. The only other thing I can think of is perhaps you’re not engaging in your core enough and really trying to “lift up” out of the floor. If you’re not holding your center and all your energy is on your pubic bone digging into the ground then yes, that would hurt. Keep your back & leg extensions a tad lower and really try to pull up out of the floor and see if that makes a difference! 😘😘😘
@@DansiqueFitness Yess it is quite strange! I tried it but it still hurts :/ Perhaps my body is just not shaped right for it xD Or maybe my core isn´t strong enough. But the mermaid exercise works better when i lie down completely, though I can still feel a bit discomfort. So I guess I will just do that in the future! Thank you so much for the help and comment, I appreciate it alot 🥰😘😇
@@louisa7043 Try pulling in your belly hard before lifting your legs and don't lift too high. See if that helps. If not...do the exercise on your bed (I do that because of the same reason). Hope that helps, good luck ❤🙏
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I think, I do something wrong, because the next day after workout my back hurts. What can it be?
Perhaps your back is just sore the next day from working those muscles? That’s very possible and totally normal.
@@DansiqueFitness thank you so much.
I feel like she is smiling so warmly while murdering me…. XD
Hahaha! Thank you so much for your kindness and support! 🥰💖💪🏼
hey beautiful how you doing?
Day 2