This is about toning and strengthening our buttocks.
It's a great overall routine for the legs and butt.
You really isolate those muscles and you can really feel them working.
For me, it's hard to always make time for the gym.
I want a workout that could basically travel with me.
It's safe, effective and very simple.
You don't need anything but a chair, a mat or towel and some weights and some water.
You might get thirsty.
First, we'll start with a great overall warm up that begins at the top of your body and
works its way down.
And then we do some exercise, especially for legs and butt.
Afterwards, we cool down with some stretches that concentrate on the muscles we've just
been working on.
I've been doing this workout for a long time now and I can definitely see a difference.
You see, it's not too hard.
It's actually a lot of fun.
Okay, we're going to start with a warm up now.
We're going to start from the top all the way down to the bottom.
Take a deep breath in and out.
Just follow me.
And exhale and breathe in.
Exhale one more time.
And roll your shoulders back.
Two, three, four, five, six, seven.
And both.
One, two, three, four, five, six, seven.
Shoulder rolls are great for stretching and loosening the upper back and shoulders.
And forward.
One, two, three, four, five, six, seven, eight.
And all the way up.
Squeezing.
A couple more all the way up.
And reach up.
This stretches the sides.
One, two, three, four, five, six.
Keep your arms in front.
Keep your knees soft.
Taking your arm out to the side.
Isolating the rib cage.
And one, two, three, four, five, six, seven, eight.
As you go side to side, think of someone pulling on strings attached to your rib cage.
Down and up, slow squats.
Lift.
Three.
Keep your knees over your toes.
And don't lean forward.
Squeeze your butt together as you come up.
Five, six, seven, eight.
Now two counts down and two counts up.
One, two, lift and lift.
Three, four, five, six, seven, eight.
And back to singles.
You can place your arms at your waist or out in front of you.
Three, four, squeeze up.
Five, six, seven, eight.
Now place your hands on your waist and go up on your toes.
Two, three, four, five, six, seven, eight.
And now your other toe.
One, two, three, four, five, six, seven.
And back again.
One, two, three, four, five, six, seven.
And the other heel one more time.
One, two, three, four, five, six, seven.
Now pulse three times in the middle.
One, two, and three.
Squeeze your inner thighs together as you come up.
And three.
You can place your arms at your waist or out in front of you.
Four, squeeze it up.
Five.
Make sure your knees are over your toes as you pulse.
As you pulse down, isolate your glutes.
And seven.
And eight.
Turn.
And down and tilt your pelvis.
Back up, down.
Just your pelvis.
Squeezing the hips under as you press forward.
Tightening the stomach and isolating the glute.
Remember to breathe.
And the other side.
Imagine a straight line to your knee, a straight line to your hip,
and another one up through your body.
And isolate the glute.
Down and tilt.
Down and squeeze.
And side to side with knees.
Keep your arms out to the side.
And four, five, six, seven, eight.
And stretch to the side.
Imagine another straight line from your finger all the way down to your toe.
Now we're going to go into the runner's stretch.
Remember to keep your knee over your ankle.
Press your heel back, lean forward on your front thigh.
And into the calf stretch.
Put the support on your bent leg.
Don't push on the leg you're trying to straighten.
Roll up and to the other side.
Make sure to stay flexible.
Press your heel down.
Feel the stretch in your calf.
Bring your back leg in, straightening the front leg.
Support on the bent knee.
And towards the middle and up and straightening.
Keep the knees soft and round the back and flat in the back.
Pull in.
Isolate the stomach muscles.
Breathe in as you lift.
A couple more.
And roll it up.
Take one leg towards your chest.
And switch.
And head to the side.
And down.
Now follow me.
And breathe in.
And exhale.
One more time.
And exhale.
Okay.
Twenty.
For these exercises you'll need a chair.
Okay, we're going to start with two alternating lunges.
And then we're going to squat four times.
On the lunges make sure your knee is directly over your ankle.
Take a big step forward, standing up straight.
On the squat, make sure your back is flat.
And breathe out.
Out, down, back up.
And from the beginning.
Out, down, up, and back.
And now we're going to go for the squats.
One and squeeze.
Breathe out.
Three and four.
Lunge again.
And again two.
Down, push back and squat.
One, pull up.
Two, make sure your back is flat.
Three and four.
Lunge again.
Step and down, up, squeeze back.
Step, down, up, and squat.
And squat.
Just tap your chair.
And press one more time.
And then we're going to do the rest.
Take a big step out.
And the main thing is to remember to have that knee right over your ankle in front.
Good.
And push back.
And now the squats.
Pull your stomach in as you go down.
And as you come up, stay real tight and squeeze together as you lift.
That chair helps as kind of a guide.
Lunge.
Step, up, and back.
Step, and back, and squat.
And squeeze your butt together.
One more.
And step, down, up, push back.
Isolate in the glutes and the quadriceps.
And squat.
And pull.
Two.
And step, down, up, almost there.
I can really be feeling it now.
Down and up and squat.
And two.
And three.
And four.
Step, out, push back.
And step, out.
Almost there.
Press back.
One.
Pull it in.
Two.
And four.
Okay.
Okay, now we're going to start with the squats and plie combination.
You're putting your weight back into your heels.
Use your arms to counterbalance your weight.
Is this right?
Eight to one side, then eight to the other.
Two.
Use your butt to lift up and squeeze.
And use those arms out in front to balance you.
Good.
And breathe.
Get your hands up.
Six.
Seven.
Eight.
Now the other side.
Step out, pull in.
Two.
Three.
Make sure your weight is back into your heels.
And five.
And six.
Press seven.
And eight.
Now four each side.
One.
And two.
Weight is back.
Three.
Squeeze the glutes together.
Four.
And on the other side, one.
And two.
And three.
And four.
Now two.
One.
And two.
And one.
And two.
Now we'll alternate side to side.
This one is great.
Really gets your heart rate going, as you can tell.
Five, almost there.
Six.
Seven.
And eight.
Okay, slow squats now.
Just to get...
Breathing in and out.
Pull the leg up and stretch.
And repeat on the other side.
This is a yoga pose.
Shake it out.
And eight.
And nine.
And ten.
Okay, so grab a towel or anything else you have at home and come down on your elbows
and knees.
Because now we're going to start all the exercises on our mat.
All right?
Bring your leg up and down.
Two.
Three.
Flex your foot.
Four.
Okay?
Make sure you keep your hips tilted towards the floor.
And a good way to do this is just kind of think of your hip bones being able to see your
mat.
And then keep your stomach pulled in.
One.
Ten.
Now we pulse.
It's the same movement, only much smaller and more intense.
Keep your foot flexed.
And press, press, press.
And dance.
Lift one.
Lift two.
And three.
Up, forward.
Good.
You might concentrate right here as you squeeze as you come up.
Just think of that as the only muscle that's working.
And squeeze.
Feel it?
Don't tilt the hips.
Up, nine.
Now we're going to pulse again.
Ten.
And one.
Try to keep your foot level when your leg is raised.
Up, nine.
Ten.
Bring it down.
Now the other side.
And lift.
And two.
Press three.
And four.
Up, five.
Six.
Nine.
Keep the stomach tight.
Eight.
Nine.
Ten.
And ten.
Keep the stomach tight.
Eight.
Nine.
Ten.
And once again, pulsing.
One and two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
Last set.
One.
Two.
Isolate the muscles.
Three.
Lots of energy.
Four.
Stomach is tight.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
And pulsing.
One and two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
And ten.
Now push back and take a stretch.
This is an exercise for the glute muscles, the buttocks.
It's real important to maintain proper position.
Make sure your leg comes up just a little bit higher than hip distance.
This time we'll keep our toes pointed.
Again, we'll do ten slow, ten pulse.
One.
Two.
Try and keep your hips parallel to the floor.
It's very important not to tilt your hips up.
And make sure you keep a straight line from your neck, through your back, and all the
way through your extended leg.
Eight.
Nine.
Ten.
And pulse.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
And again, slow.
And up one.
Up two.
Up three.
And four.
Think of full range of motion.
Five.
Six.
Seven.
Pull your stomach in.
Eight.
Nine.
And pulse.
Nine.
And pulse.
Ten.
And one.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
And ten.
And the other side.
Keep your toe pointed.
Lengthen the leg.
Two.
Isolate the glute you've been working.
Keep your abdominals pulled in.
Don't lean on your supporting leg.
It's a good idea to focus straight down.
Seven.
Eight.
Nine.
Ten.
And pulse.
Ten.
Is it a good idea to focus straight down?
Seven.
That's why you won't be using your neck.
Eight.
Two more.
Nine.
Ten.
One.
And two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
Go down.
And up one.
And two.
And three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
And one.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Two more.
Nine.
Ten.
And one.
Two.
Three.
Four.
Five.
Six.
Seven.
Hold on.
Eight.
Two more.
Nine.
And attack.
Push back.
And release the muscles you've just worked.
Now it's time to combine the last two exercises.
The knee bends and lifts up.
So it's parallel with your hip.
Then straighten your leg out.
Bring it back to the bent knee position.
And then come back to the floor.
We'll do 20 total.
And then repeat the other side.
And three.
Extend.
And four.
Extend.
Keep your foot flexed.
Five.
And six.
And seven.
And eight.
Again, keep your hips facing the floor.
Nine.
This is ten.
And one.
Two.
Extend.
And three.
And four.
And five.
Keep your stomach pulled in.
Six.
And seven.
You should be feeling it in the glutes.
Eight.
Two more.
Up and out.
Bring it back.
And release.
Release.
Eight.
In and out.
Bring it in and down and up.
Out.
In.
And down.
Concentrate on feeling the muscles work.
As you lift, keep your knee hip level.
And six, extend.
And seven.
And eight.
And nine.
Keep your stomach pulled in to support your back.
Halfway, up one.
One.
You should be feeling this.
Don't lose your form.
And two.
And three.
Don't sink into your hip.
Squeeze up. Keep your foot flexed.
Out, in, and down.
Up, out, in, and down.
Six.
And seven.
And eight.
Two more.
And nine.
Squeeze.
And 10, and squeeze.
And push back and stretch.
Next, we'll do some pelvic tilts.
To increase the intensity,
you may want to add some handheld weights.
Roll straight.
We'll be doing a series of 10 repetitions
with 10 pulsing repetitions.
Start lying on your back.
Feet are comfortably on the floor.
And tilt the pelvis up, tightening the glutes.
Squeeze the muscles together as you lift
and release them as you come down.
This is an easy place to cheat, so hold the form.
Your feet should be a comfortable distance apart.
Two.
Three.
Four.
Five.
Six.
Seven.
Squeeze eight.
Squeeze nine.
10.
You're gonna pulse up.
One and two and three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
10.
Go down.
Squeeze one.
Slow.
Two.
Three.
Four.
Your feet are flat on the floor.
Five.
Six.
Stomach is in.
Seven.
Eight.
Nine.
10.
Pulse again.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
10.
Last set.
Down up.
One.
Two.
Squeeze three.
Four.
Tilt the pelvis.
Five.
Six.
Seven.
Eight.
Nine.
10.
And pulse.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
And 10.
Now bring your heels down and your toes up.
As you lift your toes, you're adding more intensity.
Same position.
Squeeze.
Two.
Three.
Four.
Five.
Six.
You should feel this in your hamstrings.
Eight.
Nine.
Squeeze.
Nine.
10.
Now slow.
Now pulse.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
10.
Down up.
One.
Two.
Three.
Squeeze.
Four.
Squeeze.
Five.
Six.
Seven.
Eight.
Real tight.
Nine.
10.
Last set.
And pulse.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
10.
And down up.
One.
And two.
And three.
Remember to breathe out as you lift.
And five.
Five.
Up six.
Up seven.
Squeeze eight.
Remember you don't have to use weights.
Up.
And squeeze and pulse.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
And 10.
Now bring your feet and your knees together.
Again, you can add weights if you like.
Lift and lower.
Two.
Three.
Squeeze the butt down.
Breathe out.
Four.
A couple more, breathe out.
Five.
Good, and even tighten that stomach as you come up.
Seven.
Eight.
Two more.
Nine.
10.
And pulse.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
Nine.
Ten.
Second set.
Slow.
One.
Two.
Press those knees together.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
And pulse.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Squeeze.
Eight.
Nine.
Ten.
Go down.
Squeeze.
One.
Two.
You should feel this in the hamstrings.
Four.
And the inner thighs.
Five.
Up six.
Seven.
And eight.
Up nine.
And 10.
And pulse.
One.
Two.
If you're not using weights,
put your hands on the muscles.
Feel them working.
Up and squeeze, squeeze, squeeze, and down.
Release your weights and pull your knees
into your chest for a stretch.
Okay.
That's the end of our workout.
We've just finished the workout for perfectly fit buns.
You can use this by itself or you can start
to build a more complete program by combining it
with perfectly fit legs, which is coming up next.
Our first exercises are lunges and squats.
Make sure you have your knee directly over your ankle.
Wanna maintain proper alignment.
And when you push back, make sure you exhale out.
Squat is for the legs, quadriceps again,
and hamstrings.
As you go back, squeeze,
back together, breathe out as you lift.
Standing lunges.
Keep your arms on your waist the whole time.
Two.
Take a big giant step out.
Make sure the knee is over the ankle
and the back is straight.
Then push back to the starting position.
Six.
As you push back, exhale.
Eight.
Nine.
Ten.
And then you sit back and use that chair as a guide.
And the arms kind of counterbalance
so you don't lose your balance
and then you can really put your weight back
into your butt muscles and into your heels.
So use those arms, lean back a little bit further,
breathe out, and that back stays real straight
as you go back.
Weight is in the heels.
Eight.
And breathe out when you pull back.
Nine, one more.
And ten.
Second set.
Stepping out in front.
One, push back.
To increase the intensity, add some weights.
Three.
Four.
Stay upright on the lunge, don't lean forward.
And six.
Seven.
Eight.
And nine.
And ten.
And squat.
Bring your arms out in front as you reach back,
tapping the chair.
Two.
Three.
Breathe out as you come up.
Four.
Five.
Six.
Squeeze the glutes together as you lift.
Eight.
Nine.
Last set. Ten.
Stepping out in front.
One, and push back.
Two.
Three.
Okay, one thing on those lunges,
make sure you pick up that heel when you come back.
And then when you bring that leg out,
the main thing is to remember that ankle
needs to be right in line with your knee.
Take even a little bit bigger step.
Eight.
And then chest is up, and a nice straight back.
Keep going, keep going.
Ten.
And squats one last time.
One.
Reach back and tap the chair.
And pull up.
Three.
Up.
Four.
Five.
Keep your weight in your heels.
Six.
Seven.
Really squeeze your butt together.
Eight.
Last two.
Nine.
And ten.
These next two exercises are hamstring curls and calf raises.
These exercises are for your hamstrings and calves.
You'll need your chair.
Face the chair so you're holding on to the back of it standing up.
Hamstring curls for one leg.
The leg extends back so it's straight.
Not too far, maybe one foot back.
Your foot is flexed.
Try to bring your heel all the way up and squeeze your hamstrings.
Four.
Five.
Isolating your hamstring.
Seven.
Eight.
Remember the weights are optional,
but they add intensity.
And then the other.
Squeeze one.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
And ten.
Now calf raises with the toes out, pulsing.
Lift on the toes.
Come down on the heels.
Two.
Three.
Four.
Five.
Come all the way up onto your big toe.
Six.
Seven.
Eight.
Nine.
Ten.
Five more, all the way up.
One.
Two.
Three.
And five.
And hamstring curls.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
And the other leg.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
And ten.
And calf raises.
This time turn your toes in.
One.
Two.
All the way up.
Three.
Up four.
Up five.
Six.
Seven.
Eight.
Nine.
Ten.
Five more, up onto the big toes.
Two.
Three.
Up four.
And five.
And hamstring curls.
Last set.
One.
And breathe in.
Two. And out.
Three.
Four. Keep your stomach pulled in.
Five.
Six.
Seven.
Eight.
Nine.
And ten.
Extend your leg back and flex your foot.
Pulling in.
One. Two.
Three.
Four.
Five.
Six.
Seven. You should feel it.
Eight.
Nine.
And ten.
And calf raises.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten. Now pulse up.
One. Two.
Three. Four.
Five. Six.
Seven. Eight.
Nine. Ten.
And slowly again.
Up one. And two.
Three.
Four.
Five.
Six. A calf should be burning.
Seven. And eight.
Two more. All the way up. Push. Nine.
And ten.
And we finish with stretches for the muscles we've just worked.
Push one heel back.
Keeping your foot on the floor. Slightly bend the knee.
Feeling the stretch all the way through your calf.
And switch legs.
Stretch back.
Keep your heel down.
And slightly bend the knee and back.
Feeling the stretch in the calf.
Place one foot in front.
Rest your hands on your knee for balance.
But don't put all your weight on your knee.
The next series of exercises are done on the floor.
You'll need a mat or a towel.
This exercise is for the outer thigh.
The muscle that we're working is the hip abductor.
It's the muscle that helps us lift the leg away from the body.
When you do this exercise, make sure your hips stay stacked.
Right on top of each other.
You can do that by leaning forward on your hand for balance.
And as you come down, squeeze the hips and butt together.
That way you can isolate the muscle.
And exhale as you come down.
Make sure you don't roll back onto your hip as you lift up.
And lift.
One, two, three, four, five, six, seven, eight, nine, ten.
And now pulsing.
One, two, three, four, five, six, seven, eight, nine, and ten.
And slow again.
One, up two, three, four, five, six, seven, eight, nine, ten.
And pulsing.
One, two, three, four, five, six, seven, eight, nine, ten.
Last set.
Slow.
And two, three, four, five, six, seven, eight, nine, ten.
And pulsing one last time.
Two, three, four, five, six, seven, eight, nine, and ten.
Coming down.
Now we take our leg and pull it in towards the chest.
And lengthen it so it goes straight down.
Two, and three, four, five, six, seven, eight, nine, ten.
Really lengthen that leg as you extend it out.
Six, keeping your foot flexed.
Seven, bring the knee in towards the chest.
Nine, ten.
And then lift our leg straight up.
Two, three, four, five, six, seven, eight, nine, ten.
Second set.
Knee in, straight down.
One, two, pull three, four, five, six, seven, eight, nine.
One more.
And leg lift straight up.
One, two, three, four, five, six, seven, eight, nine.
And third set, pulling in.
One, and extend.
Last set.
Two, keep your hips stacked.
Three, keep your foot flexed.
And four, isolate the outer thigh.
Five, and the glutes.
Six, squeeze the leg each time you extend.
Eight, nine, and hold it out.
And lift.
And leg lift once again.
Ten, three, four, five, six, seven, eight, nine, and ten.
This is a combination of the last two exercises,
lifting your leg up and extending the leg out.
It's very important to extend your leg using your heel
and bringing it back down.
The angle is very important as you extend your leg.
Make sure it's not coming out directly from your hips
or straight out.
It's in between.
Try and find a point to use that as a guideline.
And combining both exercises, lifting the leg
and extending out towards the side, not directly in front.
Two, put more on an angle towards your foot.
Three, and up, extend, and bring it back down.
Up, out, and in, and down.
Lift, extend.
Six, and lift, extend.
Seven, and lift.
As you extend, squeeze the glutes.
And nine, ten.
And now exercises for the inner thigh.
First with the foot flexed, slow.
This exercise is for your inner thigh.
And extend your lower leg.
If you want to hold your hand up with your elbow on the floor
or extend your arm out, whichever way is more comfortable.
Bring your knee in, keeping it off the floor.
Six, seven, eight, nine, ten.
And pulsing.
One, and two, three, four, five, six, seven, eight, nine, and ten.
And now with the toe pointed.
And one, slow.
Two, keep your legs straight.
Three, and your toe pointed.
Four, try and bring your lower thigh to your upper thigh.
Six, seven, eight, nine, and ten.
And pulsing.
One, two, bring your leg all the way up as far as you can.
Left, six, seven, eight, nine, ten.
And flex again.
Slow.
One, two, three, bring that leg up as far as you can.
Foot is flexed.
Isolate the inner thigh.
Seven, and eight, nine, ten.
And now faster.
One, two, three, four, five, six, seven, eight, nine, and ten.
And now flex and point together.
This makes the exercise more intense.
Three, four, lifting each time.
Five, and flex.
Six, and seven, up.
Eight, and flex.
Nine, and flex.
Ten.
Pull both legs back in.
We're coming back to the outer side.
This time point your feet and really isolate your muscle.
Keep your hips stacked.
Pause off three times.
And one, two, three, and ten.
One, two, three, and squeeze down.
Two, two, three, squeeze down.
Up, three, squeeze down.
And lift, up, and up, squeeze down.
Lift.
And six, up, seven, and eight.
Pulse up nine.
One more.
And ten.
And now pulse into the chest three times.
Extend on four.
One, two, three, extend the leg with your toe pointed.
Push out.
And three, extend the leg.
And four, squeeze the leg as you go out.
Five, and extend, pull six, pull seven, and eight.
Press out, and nine.
Extend the leg as far as you can.
And ten.
And out.
And rest.
And stay on your back, and stretch.
Pull your knee up into your chest and stretch the leg.
Feel it through the hips and the glutes.
And take that leg and cross it over your opposite knee, pulling in towards you.
You should feel that whole leg stretch out.
Release it.
Okay, now we do this whole sequence again, but this time on the other side.
Coming down onto the side, hips are stacked, foot is flexed, and lift.
Two.
How does that feel?
Yeah?
Okay, you're doing it right.
Keep your foot flexed, a little more flexed.
And then when you come down, make sure you squeeze your hips together.
And make sure your hips stay stacked.
That's one of the most important things.
You can do that by putting your hand out in front.
And then you want to lean back.
You want to stay right on top of the hips.
Six, seven, eight, nine, and ten.
Second set.
One.
Slow again.
Two.
Don't lean back.
Three, four, five, six.
Isolate the hip.
Seven, eight, nine, ten.
And pulsing.
One, and two, and three, four, five, six, seven, eight, nine, ten.
Last set.
One, two, three, four, five, six, seven, eight, nine, ten.
Last set of pulses.
One, two, three, four, five, six, seven, eight, nine, and ten.
Now we bring the knee in.
And then the leg straight down.
Press two, three, four, five, six, seven, eight, nine, and then into leg lift.
The first is three sets.
One, two, three, four, five, six, seven, eight, nine, ten.
Knee in.
Straight down.
Second set.
One, and extend.
Two, three, four, five, six.
Squeezing the leg as you go out.
Keep your foot flexed.
In and press.
Ten.
And again, lifting the leg up.
Three, four, five, six, seven, eight, nine, ten.
And bring your knee in once again.
Two, this is the last set.
Three, four, five, six, seven, eight, nine, ten.
And leg lift.
One, two, three, four, five, six, seven, eight, nine, ten.
Remember those last two moves?
Okay, now we're going to combine them.
Move your leg up, out, in, and down.
I know you feel these.
Okay, just one thing is bring your leg just a little bit further back as you go out.
And a good way to tell exactly how far is it's not straight out from your hip or straight down.
It's kind of in the middle.
Good.
And then when you extend your leg, then really squeeze your butt and the outer thigh as you go out.
Feel that?
And especially when you lift and then the same thing, keep your hips stacked.
And then breathe out when you come down.
Ten.
This exercise is for your inner thigh.
And extend your lower leg.
Keep the foot flexed.
One, two, three, four, five, six, seven, eight, nine, ten.
Pulsing.
One and two, three, four, five, six, seven, eight, nine, and ten.
And slow again.
And one, two, keep your leg straight and your toe pointed.
Try and bring your lower thigh to your upper thigh.
And seven, eight, nine, and ten.
And pulsing.
One, two, bring your leg all the way up as far as you can.
Five, six, seven, eight, nine, ten.
Flexed again.
One, two, three, bring that leg up as far as you can.
Foot is flexed.
Isolate the inner thigh.
Seven, and eight, nine, ten.
And pulsing.
One, two, three, four, five, six, seven, eight, nine, and ten.
Now we flex and point the toe at the same time.
Two and flex.
Three, four, lifting each time.
Five and flex.
Six and seven.
Up, eight and flex.
Nine and flex.
Pull your knees in.
Okay, our last set of exercises.
One.
We're back on the outer thigh.
And here we go.
Two.
And down.
Pulse up and up and up.
And four.
Squeeze down.
Up five.
Squeeze down.
Up six.
As you squeeze down, tighten the inner thighs.
Seven and down.
Up eight and down.
Up nine and last one.
Up ten.
This time, pulse into the chest three times, extending on four.
One and extend the leg out, pointing your toe.
Extend and three.
All the way out and four.
Pull five.
Lengthen the leg.
Pull six.
Pull seven.
Extend and eight.
Extend and nine.
Extend last one.
And down.
Come on.
And down.
Come on to your back.
Okay, you did it.
Now we're going to stretch.
Pull the leg in that you've just exercised.
Feel the stretch in the hip and the thighs.
Now cross that leg over your opposite knee and pull in,
gently feeling the outer part of your hip stretch.
Release it and pull both knees into your chest.
Okay, this is our cool down part.
We're going to stretch all the muscles that we've just worked on.
Stay flat on your back.
Bring your knees into your chest.
Extend one leg out straight, keeping the other knee into your chest.
And hold the stretch.
Cross your knee over, feeling a stretch through your lower back and hip.
And the other knee into the chest.
And cross over, extending your arm out and stretching the lower back and hip.
Take the same leg and pull in towards you, keeping your opposite leg bent,
stretching the hamstrings by flexing your foot.
And repeat on the other side.
And now we sit up and straighten our leg to stretch the hamstring.
Sit back and straighten your legs and bring one knee over your other leg,
looking over your opposite shoulder.
You should feel a nice stretch through the back and your hip.
Other side.
Bring both legs in and come up onto your knees,
taking one leg out in front.
Remember to keep your knee directly over your ankle
and press forward, releasing the hip flexor.
And the other side.
Remember not to bounce, just hold the stretch.
And come back and stand up.
And breathe in.
And exhale.
And again, breathe in and exhale out.
And breathe in and out.
One more time, all the way up and out.
I hope you had a great workout.
I did.
Thank you.