PiYo is a blend of pilates and yoga to bring together the perfect balance of strength and flexibility for the body. This workout combines the muscle-sculpting, core-firming benefits of pilates with the strength and flexibility benefits of yoga. If you are looking for a workout that is low impact whilst burning fat and building muscle, then this is for you.
The focus of this workout is to give you total body fitness working on the mind and body connection through the beloved forms of mindful movements with pilates and yoga.
The only equipment you need is a mat. There are zero weights, zero jumps and only uses your body to get fit, feel healthy and have fun.
Here is a PiYo workout sample for the lower body to strengthen and tone the legs and butt muscles.
Work the Glutes
Do the 5 exercises and repeat the sequence 3 to 4 times.
1. Narrow Squat
Stand with your arms at your sides and your feet hip width apart. Keeping your chest up, abs engaged, and weight in your heels, push your hips back and lower your body as far as you can. As you squat down, bring your hands together in front of your chest. Return to the starting position, lowering your hands back to your sides. That’s one rep. Do 10 in total.
2. Sumo Squat
Stand with your feet wider than your shoulders, and rotate your feet outwards slightly. Keeping your chest up, abs engaged, and weight in your heels, push your hips back, bend your knees, and lower your body as far as you can. As you squat down, bring your hands together in front of your chest. Return to the starting position, lowering your hands back to your sides. That’s one rep. Do 10 in total.
3. Pulsing Lunges
Stand tall with your feet hip-width apart and your hands on your hips. Keeping your chest up and abs engaged, step back with your left leg, lowering your body until your front thigh is parallel to the ground. Pulse three times, never letting your rear knee touch the floor. Return to the starting position and repeat, this time stepping back with your right leg. Continue alternating legs. Do 10 reps per leg.
Stand tall with your feet hip-width apart and your hands by your sides. Keeping your chest up and abs engaged, step back with your left foot, crossing it behind your right leg as you swing your left arm up and your right arm back. Lower your body until your right thigh is parallel to the floor. Pulse three times, and then return to a standing position, tapping the floor with the toes of your left foot briefly before dropping down into your next rep. Do 10 reps, and then repeat on your other side.
5. Leg Lifts
Get on your hands and knees with your hands directly below your shoulders and your knees directly below your hips. Keeping your back flat and your abs engaged, lift your left leg and extend it straight behind you, and then bend your knee, bringing it back below your hip (but don’t let it touch the floor). That’s one rep. Do 10, and then repeat on your other side.
This is a simple introduction into building strength in the lower body without having to hit the weights at the gym or invest in lots of equipment at home.