Hi, I'm Denise Austin, and I'd like to thank you for buying my hips, thighs, and buttocks
workout. This program will help you tone up and slim down. If you find any particular
exercise difficult for you, only extend that body part as far as you can. Some of the exercises
will feature helpful instructional hints so that you can attain maximum benefits, get
rid of those jiggly inner thighs, saddlebags, and look great from behind. Thanks again,
and let's workout. Let's begin with a good warm up. Take a deep breath, inhale, and exhale.
Good, another one. Inhale, and exhale. One more real deep inhale, and exhale. Begin.
Let's work those legs. That's it. Getting a good warm up for the whole body. When you
use the quadriceps, your thigh muscles that warms up your body quicker. So really use
your legs. Side, side. Keep your back straight on this exercise. Keep your tummy in. Use
those legs. That's it. Remember, through my whole workout, just do the best you can. Side,
side. That's it. Two more. One, two, and up, up, up, up. Use your legs. That's it. Legs,
up, up, up, up, up, up, exhale. That's it. Good. Up, up. Really feel it now. Stretching,
lifting through the body. Two more. One, two, and reach. Use your leg muscles. Keep them
straight. Kick up those heels in the back. Lift those heels. Lift them. Lift them. That
protects the back. Lift, lift. Good. And now a little slower using the legs. Use those
legs. Keep the hips forward. That's it. Forward. Beautiful. Just lift the heel. Lift the heel.
Beautiful. Couple more. Two more. One, two, and lift it in. And down. In, down. That's
it. Squeeze. Squeeze. Squeeze. Squeeze. That's why I'm now holding. Squeeze the buttocks.
Tighten it. And squeeze. Release. Squeeze. Release. Squeeze. Release. Turn the buttocks.
That's it. Squeeze. Release. Tight. Tight. Don't arch your back though. That's it. Squeeze.
Can you feel it in your legs too? We can. Two more. Squeeze. Squeeze. Now shake it out.
Shake. Shake the hips. Good. Shake. That's it. Just relax. Shake it out. We used them.
Two more. Then we do leg lifts. One, two, and relax. Up. Up. Up. That's it. Try to
get your leg a little high. That's good. But make sure your back stays straight. Your knee
comes to you. Don't flouch forward. Keep your back in a good posture. Now knees out. Out.
Try to touch your elbows if you can. Beautiful. Back is straight. Good body alignment. Two
more. One, two. Take a deep breath in. Take a deep breath out. Take a deep breath. Inhale.
And exhale down. Bend those knees. Here we go. Ready for the leg lift. And down. Down.
Down. Down. Keep your hands on the floor for support. Make sure that your hands are down
to support your back. And also when you bend your knees, make sure that they go straight
over your toes. Not past your toes. In line with your ankles. Down. Down. Down. Just a couple more.
Do the best you can. Really feel it. That's it. Stomach in. One. Two. Okay, relax. Go to
a runner's lunge. Slide the back leg out straight. That's it. Chin is up. Good. Hold it for a
stretch. That's it for the groin stretch and the inner thighs. Ready and down. Straight.
Down. Straight. Down. Straight. Down. Straight. Make sure that your knee and your ankle is
in one straight line. A 90 degree angle in the front knee. When you're working that back
leg, make sure that you feel it in the buttocks and the hamstrings. The back of your thighs.
One. Two. Good. Relax. Drop it down. Ready and tight. In. Tight. In. That's it. Good.
For the hamstrings. Up. Down. Up. Down. Up. Down. Lift. Contract those muscles. You can do it.
Keep it going. One. Two. Hold it. Okay. Quad stretch. Stretch out the front of your thigh.
Hold it the best you can. Feel it in the front of your thighs. Good. Now stretch the hamstrings.
Get back. Stretch down. Remember, just do the best you can. Okay. Slowly get up and walk to
the other side. Run or run. Hold it first. That's it. Stretched up. Try to keep your leg in the back.
Slightly straight. That's it. Good. Feel a nice stretch in the inner thighs. Ready and down. Lift.
Down. Up. Down. Up. That's it. Keep your hips low. Let the leg do your work. Down. Up. Down. Up.
Down. Up. Down. Up. Down. Up. That's it. Two more. One. Two. Hold it there. Ready. Leg. Down. Lift.
Down. Lift. That's it. Hips lower, everybody. You'll work the leg better. Lift. Down. Firm it.
Make your muscle do the work. Tightens the tush in the back of those legs. Good. Get rid of excess
inches. Lift. One. That's one. Two. Okay. Hold it. A good quad stretch. Just do the best you can.
If this is too hard, take it easy. And relax. Hamstring stretch. Hold. Good. Can you feel it in
there in the back of your thighs? That's exactly where I want you to feel it. Good. And lift up,
everybody, onto your knees. Hold your body up and relax. Hand goes down to the side.
And let's begin the hips, thighs, and buttocks. Up. Down. Up. Down. Up. Down. Lift. And down.
Make sure in this exercise that you keep your shoulder and the wrist in one straight line.
Also in a straight line, your knee through the hand, supporting yourself on this side of the body.
With this leg, use it as one unit. Up and down. Up and down. Do not arch your lower back.
Up. Down. The chin is up. That's it. Good. Lift. Down. Two more.
One. One. Then we hold it up. Two. Hold it ready and straight. Bend. Straight. Bend. Straight. Bend.
This most effective. Keep it going. Bend. Straight. Bend. Two more. One. Two. Flex the foot and drop.
And lift. And drop. I know this hurts, but you could do it. This is the best one for the hips
and outer thighs. Two more. One. Two. Beautiful. Stretch that. Elongate the body. Feel the whole
body stretch. Stretching the hip. That's it. Lift your body up and stretch to the side. Hand goes
on your thigh. Lift over. That's it. Good. Feel that nice stretch in the hip. Beautiful. Okay.
Switch sides. Hand goes to the side. Hand is on the hip. And let's begin. Up and down. Up and down.
Up and down. That's it. Keep it going. If your knee does hurt when you're in this position,
just lie on your side. That's okay too. And up. Down. Up. Down. Good. Up. Down. You could do it.
Lift. Couple more. One. Two. Hold it out and straight. And bend. Straight. And bend. Straight.
And bend. I know you should be feeling it. That's good. It's working. In and out. Two more. One.
Two. Flex that foot and drop. And lift. Relax. Lift. Relax. Lift. Relax. Lift. Two more. One.
Two. Beautiful. Stretch your body long. Make it long and skinny. That's it. Feel good. Stretch.
Stretch. And lift your body up. And let's stretch to the opposite direction.
Always a slight knee bend. That's it. Feel a good stretch all through here.
All through here. No bending over. Lift. That's it. Giving a good stretch.
And lift your body up. And turn to the side. Stretching out the hips. Hold the hips near your heels.
That's it. Hold it. Hold it. And let's get ready for the leg and buttock workout.
Slowly get on your elbows. Ready. And bring in. Extend. In. Extend. Be careful not to arch the legs.
Be careful not to arch the lower back and put a sway in the spine. Make sure that that leg stays
nice and straight as it extends. And feel the extension through the hip, through the ankle.
Keep it going. You can do it. Stretch. In. Extend. Make your leg longer. Make it leaner. Lean. Good.
Reach. You got it. In. Out. In. Out. Two more. One. Two. Straighten it. Ready. And down. And lift.
And down. And lift. Down. Lift. Down. Lift.
One more. Can you feel it in the back of your legs? That's it. We all need extra work there.
Lift and down. No more droopy rears. Lift and down. Two more. One. Two. Hold it up. Bend it. And down. Lift. Down. Lift. Down. For the buttocks.
Two more. One. Two. Good. Bring it in. Relax. Let's switch legs. Ready. And in. Out. In. Out. In. Out. In. Out. In and extend. In and extend.
You can look under your hips to see if they're straight. Look under. Try to keep your hips straight.
Couple more. Is your stomach in? Good. One. Two. Lift it straight. And down. Up. Down. Up. Down. Up. That's it. Keep it straight. Point your toe. Beautiful.
Feel the muscles in the back of the leg and the buttock. Stomach in. Don't let your back sway. Down. Up. Down. Up. Two more. One. Two. Hold it up. Bend the knee. And lift. And down. And lift. And down. Lift. You got it. We're almost done.
You can do it. Beautiful. Try your best now. You're going to make this workout really work for you. Lift. Down. Lift. Down. Lift. Couple more. This is all for the buttocks. Lift. Lift.
Two more. One. Two. Good. Bring it in. Sit back on your heels. And give yourself a stretch. Oh, doesn't that feel good? And walk your hands to the side. Stretch one side out. And to the other side. Stretch it out.
Good. Okay. Ready for the legwork. Here we go. Up on your elbows. Smile, everybody. And down. Up. Down. Up.
Keep it going. You can do it. Up and down. Up and down. This will work the outer thighs. Up and down. Up and down. Good. A couple more. One. Two. Bend your knee in. Let's take it down. Relax the spine.
Bring your knees in to you in a sitting position. Ready. And lift. Down. Lift. Down. Lift. Down. Lift. Down. Keep hip over hip and try to keep it in 90 degree angle in the hip and in the knee.
Use this as one full unit keeping the knee and the ankle in one straight line. Also try to lean your weight slightly forward and just relax the upper body. That's it. Really squeeze the buttocks.
Squeeze. Squeeze. Squeeze. Two more. One. Two. And knee and toe. And knee and toe. Knee and toe. Knee. Toe.
Keep it going. Couple more. Come on. Trim those hips and outer thighs. No more saddles. One more.
Okay. Relax. Rub it out. You did so good. And bring your knee up to your chest. Rotate the ankle. Doesn't that feel good? Okay. Let's switch sides. The other leg.
Up high on your elbow. That's it. Reach that leg out. Ready. And up. Down. Up. Down. Up and down. Beautiful. Up and down. That's it.
Remember your form. Your elbow in line with your shoulder in one straight line. Up. Down. Up. Down. Up. Down. With your outer thighs. Let's work it.
Lift. Down. Lift. Down. Lift. Two more. One. Two. Good. Bring it in and take it down. Relax yourself. Ready. And up. And down. Up. Down. Up. Down. Up. Down.
Keep it going. Come on. You can do it. Two more. And knee and toe. And knee and toe. That's it. Squeeze all through here now.
Squeeze. Squeeze. Okay. Rub it out. Good. And circle the ankle. You did it. Beautiful. Okay. Slowly on your back. We're going to do some buttocks work.
Relax your upper torso. Let your hands just hang. And ready. And squeeze. Release. Squeeze. Release. Squeeze. Release. Squeeze. Release. Squeeze. Release. Squeeze. Release.
A couple more.
Squeeze, release.
Last one.
Squeeze, hold it.
Isometric hold.
Squeeze the buttocks as tightly as you can.
Squeeze, squeeze, squeeze.
Beautiful.
Toes up on your heels and squeeze.
And squeeze, squeeze, squeeze.
Squeeze, squeeze, squeeze.
On your heels and squeeze, release.
Squeeze, that's it.
Squeeze, squeeze, release.
That's it.
You can do it.
Squeeze, release.
Working more of the back of the legs and the buttocks.
Remember to make sure that waistline stays down
and back of the waistband.
Two more.
One.
Two.
Up on your toes.
Squeeze it hard.
Squeeze, release.
Squeeze everything.
Good.
Take the tush.
Squeeze like a fist.
Squeeze it.
Squeeze.
Two more.
One.
Two.
Feet flat on the floor and in with the knees
and out with the knees and in and out.
In, out, in, out, in.
In, out, in.
Two more.
One.
Two.
Good.
Squeeze the knees together.
Rock the feet together.
Now squeeze everything.
Isometric hold.
Squeeze it harder.
Tighten up with the tush, the legs, the inner thighs.
You should feel this in the inner thighs too.
If you're pressing against your knees,
you're doing it correctly.
Hold it, hold it.
That's it, good.
Hold it.
You got it.
Okay.
Slowly, slowly release.
Now up with the toes.
And squeeze, release.
Squeeze, release.
You can do it.
We're on our home stretch.
So give it all you got.
Squeeze.
Two more.
One.
Two.
Place your hands underneath your hips.
Bring your knees up to your chest.
And slowly place the soles of your feet together.
Let's work inner thighs only.
And lift and release.
Lift, release.
Lift.
The movements are slow.
In this exercise,
be sure that the soles of the feet are pressing together,
working those inner thighs.
And to protect the lower back,
place your hands underneath your hips.
That's it.
They're one of the most underused muscles of the body.
Those inner thighs.
Let's work them.
Two more.
One.
And now slowly bring your knees into your chest and hold.
Relaxing the back.
Hold, relax.
The hard part is over.
This is our cool down.
And slowly drop that one foot
and stretch the other one up as far as you can.
Remember, do the best you can.
Now rotate the ankle.
For good blood circulation in our leg, keep it elevated.
That's it.
You did great.
And relax the foot
and give yourself a good hamstring stretch.
Now remember when you do this,
it might shake a little, but it shouldn't hurt.
It shouldn't strain the muscle.
Just stretch the muscle.
That's it.
Can you feel it?
Ooh, I can.
Hold it.
Take a deep breath.
Good.
Bend that knee.
Place the ankle on the knee
and stretch out the inner thighs.
Open up the hips.
That's it.
Open up.
Good.
Now slowly bring the knees up to the chest.
Grasp underneath the thigh and hold.
This is a great buttock stretch.
Hold that stretch.
Oh, can you feel it?
Relax.
Good.
Okay.
And switch legs.
Other leg comes up and rotate the ankle.
Just do the best you can now.
Flexibility takes regularity.
Try to flex your body every day and stretch it.
Relax your foot.
Give yourself a nice stretch of the hamstrings.
Hold.
That's it.
Good.
And bend the knee.
Place the ankle on the knee and stretch.
Open up the hip area.
Open it up.
That's it.
Good.
Now bring the knees up to the chest.
Hold on.
And give yourself a good stretch through the buttocks.
Oh, this feels wonderful.
Just relax.
Take a deep breath.
Try to press the small of the back into the mat.
And relax.
Grab underneath, roll up.
And sit up nice and tall.
And stretch forward.
Walk it out.
Stretching the hips.
That's it.
And hold.
Beautiful.
Walk it up.
Good.
Hold it.
And stretch it to a straddle.
Let's see your faces.
Good.
And slowly walk forward.
Keeping your back straight.
Own hunch over now.
Hold it.
Stomach in.
Support your hands on the floor.
That's it.
Good.
Hold it a little longer.
Take a deep breath.
Exhale lower.
Beautiful.
Walk it up.
Good.
Bring your legs together.
Bend them in.
Walk your body up.
And relax the legs.
Stretch.
Bend your knees.
Aggressively roll up one vertebrae at a time.
Good.
And give yourself a big hand.
Good.
될신