30-Minute Butt and Abs Pilates Bikini Workout | Class FitSugar



get ready for this ultimate Pilates bikini workout with our favorite Jake Dupree get ready to work those abs and booty to get it started stack those palms in front of you elbows nice and wide now lift it right leg up then left leg or right and left try to keep that torso nice and high abs are drawn in arms up to the ceiling lift it up lift and lift good good up and up now add up pull down warming the body up getting ready to work those eyes and the booty here we go side to side elbow to the outside of the thigh out and now twist that torso as much as you can out and coming back Center pulling down for ten two three four torso saw five six seven eight nine and ten to get started open those feet up nice and wide turn the feet out slightly hands behind the head bend those knees now here we go elbows side to side tap the elbow to the thigh I like to call these waistline Snatchers I know that area right between the ribs and the hip you want to get that nice and beautiful and sculpted side to side now top the hand behind your thigh to the floor if you can you can just try to go as low as you can side to side reach and reach both hands behind the head again tap those elbows to the thighs I know you know where your thighs are so touch them yell oh yeah now reach the hand above the head other hand stays behind the head reach it side well that feels like here you go for 10 – oh yes three four five six seven you're welcome eight nine and ten gorgeous let's work those ABS for a bit coming on down to the mat great warm up oh you're welcome back into a ball knees into your chest lift the shoulders lift the head legs go long here we go pump two three four curl up and up nice nice inhale and exhale exhale deep inhale and exhale exhale now as you curl up knees come in and in five two three four in and in three more inhale and exhale exhale two more pump two three four in and in last one – gee you're welcome rolled it all the way and now arms and legs go out and in try to keep the shoulders off the floor so the torso doesn't move at all belly button stays nice and drawn in two more two more yay hold it out right there now criss cross the ankles cross and cross for ten to go three four five six seven eight nine to be a little jerk keep the thighs together now here we go lift the upper body then the booty everybody in booty if that's too much for you just barely lift the booty barely lifted up nice nice up and three more up and down two more up and down last one hug those knees and resting uh-huh good luck morrow it's okay for not our children with the head right leg up left leg long fingertips behind the thigh now here we go curl up and up try to keep that chin away from your chest not crunching into the spine yes yes switching sides good tip up and up belly button drawn in now here we go alternate tap those fingers together if you can for ten seal three four five six seven eight eight eight Hayden you later nine and 1000 and legs up to the ceiling hands down beside you flex the feet now lower the legs taking it down for two point and lift non-stop here we go down for two you up for do you really try to keep that lower back pressing against the mat behind you don't let that rib cage fly open like you're a chicken yes nobody thought chicken ribs were cute on anybody yeah they left on last one hold it up right there now tiny little lips with the booty off the floor toes are trying to tap the ceiling 10 2 3 4 bellybutton in 5 6 7 8 9 and 10 hello lower abs hug lift the shoulders lift the head hands behind the head going cross and cross touch the elbow to the thigh cross and cross really try not to let it just be your neck that's twisting let it be the entire upper body now take it double time going cross cross cross cross for ten ten two 2 three 3 four 4 five 5 six 6 seven 7 eight 8 nine 9 ten 10 hug those knees yeah oh yeah if you're gonna be wearing a bikini I got to get you ready yeah legs go all the way long flex the feet arms up over the head now slowly rolling it up here we go up arms up to the ceiling slowly roll it down curl those hips toward the face if that's too much for you just roll halfway up and then come right back down also if it helps you can bend your knees just a tiny bit really get those arms out in front of you to help you up with the momentum nice nice last one last one now small change here tap the shoulder blades down to the floor then come right back up oh yeah shoulder blades down to the floor and right back up two more two more last one raising those arms up hold it halfway down now lift it halfway up palms up to the ceiling lift the legs up point the toes knees can be bent feet can be flat if you'd like now take the arms down to the floor then lift it up down and up letting the shoulder blades and press down your back three we're going to ten four uh-huh five good good six uh-huh seven three more shaking two more two more nine uh-huh and 10 hold it there you're welcome bend the knees take the palms together now here we go side to side again it got too much we can go flat to the floor legs can also stay straight for this one if you need to for ten two three four uh-huh five six seven eight nine and ten cross the ankles take the forearms all the way down to the floor step the feet back into a nice forearm plank uh-huh take a minute to catch your breath right here also try not to let those shoulder blades that space between your shoulder blades sink down puff up between those shoulder blades now here we go jumping jacks with a seat out and in out in out in if that's too much for you you can just take one foot out than the other perfect right and left good good but otherwise keep going with those feet jumping out and in out and out hold it in all the way in together lift it right leg up then left leg up or right and left belly button drawn in turnout to let that booty get up too high right you can save that for later in the evening when that button needs to be up in the air yes yes uh-huh let it drop both feet down to the floor and take the hips side to side side to side again working that waistline snatching that waistline just like you did at the beginning of the workout side just side for ten two three four five six don't quit seven eight nine ten more AHA ten to push it for six seven eight nine and ten quickly press up into a straight arm plank now pull the right knee to the chest in and in just the right knee in and in if that's too much for you just tiny little pulses and or tiny little bins with the knees yes now switching sides left knee left knee again if that's too much tiny pulses or keep the foot down just bend the knee now run those knees right and left knees into the chest uh-huh or you can walk it ready Jane I'm dripping over you – yeah uh-huh now take those knees across the body cross cross cross four four three two one hold it in now step the right foot to the right hand then go back left foot to the left hand then go back right foot uh-huh left foot nice nice keep that booty down still do not let that booty come up like it's working $4 for yes left last set right uh-huh and left hold it back now jump the feet toward the hands in then back in and back you can use this movement in that light right too if you need to uh-huh we can walk it forward and back yes yes you can't jump if it's too much to jump you can just walk the feet in just to go step step back pack trying to move as fast as you can to get that heart rate up walking hold it up right there now lift the torso up and squat it down up and down yes this you can see I'm already sweaty and gross it's amazing yeah uh-huh no leave up and down up and down really trying to get that booty nice and low reach the arms up to this ceiling up and down good good up and down with squats I always like to say imagine that you're going to the bathroom in the woods you get that booty behind you yes yes then good good hold it down right there now take it side to side right knee bends then left knee bends right and left or right and left side to side good good sink that booty nice and low now just pulse it to the right right knee bent for 10 back is flat three four five six seven eight nine other side don't stop down two three four five six seven eight nine and ten coming back up gorgeous take a minute for yourself you need to will do do so let's take a break yes yes oh my goodness feeling huh huh that's all over my mat and that's just the first ten minutes you still got a whole twenty minutes to go you're welcome I love you Jane feet are hip-width apart just a nice simple curtsy lunge hands will be beside you step the right foot back on the diagonal curtsy and lift up curtsy yes yes uh-huh take my foot back on the diagonal step the right foot back then the left foot good down uh-huh try to keep those hips nice and square in front of you try not to let it twist open yes yes down and up down and up whew if you're feeling like you need more of a challenge you can add a jump between them yes yes I'm good here buy some airtime if you need to yes yes trust me when you're wearing that bikini and that butt is showing you'll want it to look real good so maybe you step it up a little bit oh nice nice oh that's kind of different get back with the right foot arms up to the ceiling now tiny pulses down and down sink that right knee to the floor for 10 – you got it three four five six seven eight nine and ten other side do not stop left foot back curtsy curtsy for ten two three four five six seven eight nine and ten oh hello sides of the booty booty yeah all the girls feet up nice and wide we have some beautiful grand plié in second for you arms out to the sides nice and wide now here we go down and up arms circle out in front of you pick up your flowers toss them up to the ceiling nice height it's a little bougie for you but you're welcome uh-huh dance phenoms everybody likes to feel a little bougie sometimes next an anthem or hold it down low arms in front of you now press the thighs out to tempo out and out again try to keep that booty nice and tucked under do not let that booty stick out behind you again you do that for somebody later I don't need to see it yeah press the side Tempah holding that press out take it down an inch and up an inch down and up again keep that booty nice and tucked under yes yeah ah shoulders back torso nice and tall now tiny pulses down arms up to the ceiling down and down for ten heal Jake endure you got it four five six seven eight nine and ten whoo take the hands down onto your mat come down onto your knees my dears take that booty back against your heels this is for the tops of your thighs yes yes you're gonna be wearing something short I gotta make sure those thighs are lifted off your kneecaps yes yes I like it take a fist distance between your knees hands on your hips now lift the booty off the heels up down lift and lower try not to let that torso lean forward at all try to keep the hips stacked right in line with the shoulders and the top of your head yeah oh and go right away burning out the tops of your thighs yes Yellin it good good hold it halfway down arms out in front of you now knock your pelvis forward the pelvis is trying to reach toward your elbows as yes tuck and tuck arms up to the ceiling tuck it forward and forward nice stuff and tuck hands behind the head elbows wide torso tall final ten don't quit – you don't quit H three four don't stop five six seven eight nine and ten it's real it's real it's happening to you uh-huh way to stick with it all right my dears we work those thighs now let's continue working some of that booty that's coming on to all fours hands underneath your shoulders knees underneath your hips left foot steps out to you this side now lift that left leg up and down up and down again that right leg is probably going to want to lean to the side keep that right leg straight underneath you I know it's very hard for you to believe that there are straight things left in this world but today your right leg will be one of them I found him for you he's been underneath you the whole time yes yes two more ah last one – hold it up right there now slide the leg taking it back inside back inside that booty will start to lean to the right just a tiny bit but don't let it get too crazy please uh-huh hold it back behind you now here we go to the floor lift it up down and up really open that left hip up so that the hips are stacked one on top of the other down and up two more down and up hold it up now tiny little circles with that left leg wait when people see you walking down the beach in that bikini they're gonna be like I'm gonna start throwing quarters at that butt uh-huh reverse the circle you can pay your wrench you can pay your meter you can pay your laundry yes yes now tiny little lifts up to tempo wait for 10 – uh-huh three four keep breathing five six seven eight-nine hold it there right elbow down to the floor left elbow stays up now top the left knee to the left elbow in and out in and out try not to let that lower back really really exaggerate and get crazy keep the belly button drawn in in and out two more last one last one I'll hold it out now lift that leg up to tempo I'll do a whole lift and lift that leg can go up to 12 o'clock I want to see yes yes Brit a way to you three four five chicken seven eight nine and ten Oh baby Oh gorgeous I get back into a nice little Child's Pose for a second take a minute for yourself think about your life – yes think about your life think about your choices coming back up think about why you tuned into this video you're so welcome on hands underneath the shoulders knees underneath the hips right leg goes out to this side we have another side to do lift and lower your enthusiasm is infectious over there behind that camera here just lift and lower aren't you so glad you tuned in lift and lower for more up three more three more up do more two more hold it up right there now slide it back taking it back then to this side back then to this side uh-huh try not to let that belly button get sinking down to the floor belly button stays drawn in hold it back right there now take the leg to the floor lift it up down and up again do not let that booty pop out yes yes keep the ABS nice and drawn in two more last one last one I'll hold it up and I'll lift the leg up and up for 10 – you got it three don't quit four got it five six seven eight nine and ten take the left elbow to the floor now tap the right knee to the right elbow then reach it out in and out good good in and out so hard not to wiggle in this position really keep that belly button drawn in yeah uh-huh dripping onto my mat over here down and out yes yes hold it out now lift that leg up to tempo go lift and lift for 10 2 3 4 5 there we go seven eight nine and ten Child's Pose Oh baby my stretches coming on Tanya stretches come and don't give up what we have more to do though we then take that right elbow all the way down to the floor uh-huh rest the head on the bicep pick up take the left elbow all the way down to the floor in front of you knees go into the chest big toe state touching now lift the left knee up then close the knees up then close the knees lift and lower with that side that's flat on the floor try not to let it just dump down into the floor think about that space between your ribcage and your hip hovering just a centimeter or two off the floor that's all you need uh-huh you're just a together what we're G big toes are touching yes yes I always like to say this when I'm teaching you're a lady now you're not baby oh you're not whoever gets you through it yes yes hold it up right there lift that left foot now tiny circles with that left leg another trick with this one try not to let that left hip fall open yes really keep those hips stacked you can think about that left knee reaching slightly in front of the right knee that'd be great – yeah so much more we burst that circle please uh-huh even small you know tiny tiny little lifts up and up don't get crazy I don't need to see full kind of khufu between lies just lift it up lift it's a bad life uh-huh uh-huh don't quit yes yes think about that body how shapely and defined its gonna be who hold it up right there now straighten the leg out and in reach it out and in again keep that left elbow down on the floor in front of you good good up and in two more hold it out right there flex the foot now tiny little circles and if you can get those hips stacked on top of the other and greatly appreciated so will you uh-huh reverse that circle shake me you better be nice and lifted you're welcome now tiny little lifts up to tempo up to tempo for 10 – you got it three dolly four five six seven eight nine and ten oh oh line up that's just me or neck stretched away and a good way I'm the stretch all right guys take the left foot up on top of the right thigh whoo lift that left knee uh-huh beautiful good lift the right foot off the floor right hand behind the right thigh left hand pushes into the left thigh come on you just sing switch sides really quick because we have a whole other side to do do you forget no way yeah yes yes slice that right hand into that thigh push it open nice nice all right hug those knees into your chest Rock and sit up tall we have another side to bring those hands onto the right side yeah guys don't don't do it rest the head on the bicep right elbow all the way down to the floor in front of you pull those knees in close to the chest big toes stay touching right knee up and right knee down lift and lower up and down good good lift and lower again try to keep that right knee slightly in front of the left the entire time Timur hold it up right there lift the right foot now circle that right leg again keep that left side just a few inches hovering off the floor don't just let it dump into the floor right there oh okay good reverse that circle your funding is only needed on this side good now tiny little lifts up to tempo sculpting the side of that booty lift and lift up and up again try not to let that right knee fall back behind the left good good holding that lift up go straighten and bends nice out and in all the way straight good good out apart and three more two more two more hold it all the way straight flex your foot now tiny circles huh yes yes good good try not to keep let those thighs and get apart they want to stay right on top of each other reverse that circle please huh no if that like to tempo up and up you're welcome 10 – you got it 3 don't quit 4 5 6 7 8 9 and 10 haha sweet lie down on that sauce please lie down on that back good boy uh-huh take that right foot on top of the left a stretch never felt so good lift that left foot up left hand behind the left thigh right hand pressure into that right thigh whoo-whee so worth it though oh yeah it was how that Buttle be so shapely and defined you'll be coming back for more switch sides left foot on top of the right right foot right hand behind the right thigh left hand pushes into that left thigh whoo-whee uh-huh good release nice now take those feet to the floor we have a little AB action to do thank you boy yeah take those feet together knees are nice and open arms up to the ceiling now here we go you'll roll it up reach the arms forward then up to the ceiling here we go up and up down and down if that's too much you only stop right there then coming down good lift it up and up yes yes down and down good good up and up dad and down three more up really really firing up those ABS working the back as well as those arms come up above the head last one uh-huh now my favorite thing to do double-time it uh-huh up down down up up down down keep that belly button nice and drawn in three more up up down up down down last one last one hold it there lift those feet up now tap the fingers to the feet for ten two three four five six seven eight nine and ten AHA oh yeah place those feet down on the floor coming up onto the elbows in Pilates is called the elbow slip yes yeah he is keep that belly button nice and drawn in now reach the hands grab your thighs but do not let the torso move here we go out and bad boy out and back that belly button stays drawn in out and back for more out and back three more out and back two more hold it out right there we comes together tiny curls up shoulders off the floor lift and lift keep curling up lift the feet up uh-huh sighs are glued together hon you can keep them down there for that modification yes legs go nice and straight curl it up and up hold it up right there take it side side side side hands tap the sides of the thighs for ten 10 – 2 three 3 four 4 five 5 six 6 seven 7 eight 8 nine 9 10 10 10 arrested Oh to really finish off this workout we have one last exercise to do place those feet down on the floor a little shoulder bridge action for you hands down on the floor now lift the booty up and tap the floor up and tap the floor lift and lower a chance to catch your breath right here before we go into double time my favorite song baby force it in okay now take it double time lift it up and down again right here don't let that rib cage just flare open like a chicken's ribs keep the chicken ribs closed in belly button is drawn in but endless work in the back of the thigh all the way up to the bottom of your booty cheeks yes yes yes yeah hold it up right there now tiny pulses up flat and lift think about the pelvis falling back towards the chest that's what the hip movements doing a little tiny tuck of the hips less is more and lift holding that lift up right leg all the way up to the ceiling taking it down and up but do not let those hips lower at all yes keeping them all dated uh-huh with that left leg do not let it it winged out to the side keep it nice and pressing towards the inner thigh uh-huh you're good last one hold it up now lift those hips up and up for 10 – you got it we don't stop for 5 six seven eight nine and ten Oh rested down really quick sadly left leg up to the ceiling lift those hips back up left leg down left leg up down and up good good down and up keep those inner thighs brushing right beside each other the left leg doesn't have to go that low it just can stop in line with the other thigh if you need it to but just keep that rib cage closed and two more last one last one hold it up now lift those hips ten CHEO AHA three four five six questions over heels Hey nine and ten arrested down for take one last little push my dears raise up to the tippy toes on those feets now lift the hips up and down good good lift and lower now as you lift the hips up close the thighs open the thighs close the thighs well that's eyes as I was saying before you're a lady now you're not you're a lady now you're not good good up in doubt for more let's and lower three more thighs are close together two more hold it up right there thighs are touching now lift those hips up to tempo ribcage closed in pushing down with the balls of the feet for 10g uh-huh three thighs together four five six seven eight nine ten oh my god oh that body better be bikini ready or I have lots of job yeah yeah for a little stretch just that you can get out there and get going to the beach right knee into the chest left leg goes long to the floor flex the left foot both hands behind the right thigh straighten the right leg up send it back in if that leg doesn't go all the way straight that's fine we'll get there don't worry just keep watching hold it all the way up there right hand up to grab the ankle or the calf or the thigh take that leg to the right-hand side make sure that left hip stays pressing down into the floor coming back Center bend the knee place the left hand on top of the right thigh take that leg all the way to the left or as far as you can right arm can go out to the side look over at those right fingertips nice coming back Center keep the right foot on top of the left thigh nice figure four stretch let that right knee fall open take a deep inhale like it's a growing – exhale gently lease it out right leg goes out nice and long shake it out for just a second left knee comes into the chest both hands behind your thigh flex that right foot straighten the left leg up bend it back in straighten it all the way up left hand up to grab the ankle or the calf or the thigh whichever feels best for you take that leg open coming back Center bend the knee place the foot on the inside of the thigh right hand on top of the thigh take that leg all the way to the left go to the right hand side left arm goes out coming back up left foot goes on top of the right thigh take that left knee open nice figure four stretch really press that left side down toward the floor straighten both legs out in front of you arms up over the head slowly roll it all the way up hopefully you can feel your abs at this point yeah open the legs up into a nice straddle stretch my dears flex both feet if you can right elbow down to the floor in front of your right thigh left arm floats up and over look up at that left arm nose down to the knee relax over onto that right leg sign bend to the left left elbow down to the floor in front of your left thigh right arm sweeps up and over snows down to the knee relax over onto that left leg I feel more flexible just from your workout good mobility two hands all the way out in front of you try to find as much length as you can in that spine trying to creepy crawl those fingers out in front of you rolling all the way up draw the legs together flex the feet arms up to the ceiling round it all the way forward try to take the hands to the bottoms of your ankles the bottoms of your heels if that feels good try to get that nose down between your shins if you can rolling it all the way up give yourself a big round of applause well that bikini body challenge got you all ready to get out there and look amazing in that bathing suit have a good one you got it huh laughing oh man I need water

26 Comments

  1. Absolutely love Jake’s videos. I’ve been doing these videos for about 2 months every other day and my shape has completely changed. Feel so much stronger in my legs too. Please please more videos from Jake 🤞😊

  2. my goodness! he stresses me so badly!!!!

  3. Quotes: Uh huh!

  4. Crazy workouts wow 💪

  5. Tha best 🤗🤗🤗thanks guys ❤❤🤼‍♀️🤼‍♀️

  6. Love Jake, where is he?

  7. love work outs with Jake he makes it entertaining and always gifts a great challenge that he motivates you to push through

  8. you missed the little leg circles on the right leg dude

  9. i wouldn't mind an actual warm up, that was too much and I've quit 1min in.

  10. Jake DuPree makes this class so easy! thank you! 🙏

  11. The warm up is too intense for this 40 year old body, but I LOVED the rest. I've done it two times now, and I'm already seeing some progress. I loved the intensity.

  12. Thank you for helping me lose 45 pounds 🙂

  13. I loved workout with Jake. He ist just so funny! Make me laugh all the time! Please more videos of him! The rutine ist also very good… one month and my abdominals will be six pack! 😉
    "That is really happening to you!" Love it!

  14. Just two questions:
    Was the video glued?
    Has anybody died while watching?

  15. Sweating a lot

  16. Amazing !!! I felt it in all my muscles, really good !

  17. Hi all of you you should really listen to William Branham's sermons they are very important really urgent

  18. One of the reasons I love Jake's workouts is that he doesn't do too much of the small talk. I know it is used in most videos to distract us from the effort and avoid quiting, but after hearing every time "notice how this side is much harder" for exemple, I get a bit tired of it. I prefer the "not letting you any time to think"/ "DON'T QUIT" strategy. Anyway, Thank you !

  19. Wooaaah!! What a blast…perfect for the lower part…killer though!!!

  20. I love Jake! He is as fun to watch as he is to listen to and follow.

  21. I've tried this video twice 😥😥😥😧😧😧. Im going to get through the first 5min one day 😂😅😅😅

  22. You are my favoryte!!!

  23. He's like every girls dream. He's like the gay best friend that every girls never had Lol!

  24. Sexual jokes are unnecessary.

  25. Love this trainer also. Great workout, even though I still cant finish it yet. lol

  26. This workout kicked my butt! I can’t wait to keep it up and see results! I struggled thru this whole video 💪🏽 great workout!

Leave a Reply

Your email address will not be published. Required fields are marked *