- Hey guys, I get asked
a lot what are the best exercises
for a small waist
and a big bum.
So that's exactly what I'm gonna show you today.
And if you guys wanna know
the best diet and training program for you,
then don't forget to check out the quiz
in the description box below.
Okay guys let's get ready for
the small waist and big bum workout.
So the first circuit
that we're gonna be going into is focusing all
on the waist.
So I need you to lay down
on your back on the floor.
Let's go into
the first move that's gonna be heel touches.
- [Machine] Exercise
(upbeat music)
- [Holly] So with this move,
I want you to really make sure you're going down
as low as you can.
Go past your ankles,
make sure to contract your abs
and exhale every single time that you crunch
and tap your feet.
Twenty seconds guys.
(machine beeping)
- Rest. - Excellent job guys,
10 second rest.
The next move we're going
into is star crunches so legs apart,
hands up.
(upbeat music)
And all you're gonna do is crunch
and try and touch your feet
if you can't and you're like me,
you can just touch your ankles.
(upbeat music)
Make sure it's exhale,
contract the core.
(upbeat music)
That's it, breathe out
and in, out and in.
(upbeat music)
(machine beeping)
- Rest. - Amazing job guys.
And the next move you're going into is mountain climbers
but I want you to cross those legs over.
So, almost try
and touch the opposite side of your waist.
(machine beeping) - [Machine] Exercise.
- [Holly] Just wanna go nice and controlled,
nice and slow.
Suck that navel in.
(upbeat music)
And if you wanna pick up the pace slightly,
you're more than welcome to.
(upbeat music)
(machine beeping)
- Rest. - Excellent job.
Now what we're gonna do for
the final one is,
you're gonna be
on one side,
don't worry we'll do the other side in
the next round. (machine beeping)
Face me and you're gonna do 10 oblique crunches.
- Exercise. - So one, two,
that's it breathe.
(upbeat music)
Really try and contract
that core as you come up.
And then you're gonna go into some side leg raises.
So lift the legs up and down,
up and down.
(machine beeping)
(upbeat music)
- Rest. - Excellent guys,
let's repeat that all over again.
So remember,
first exercise,
heel touches.
Let's go. (machine beeping)
- [Machine] Exercise. (upbeat music)
- Rest. - Good job guys,
so next move were going into is
those star crunches.
(upbeat music)
(machine beeping)
- Exercise. - Let's go.
(upbeat music)
That's it guys keep going,
I want you to go a little bit higher.
Come on try and touch
those ankles further.
Keep that core contracted,
make sure you're breathing.
(upbeat music)
(machine beeping)
- Rest. - Excellent job,
let's go onto all fours
and go into those cross mountain climbers
for the next move.
Remember if you wanna pick up
the pace you're more than welcome to.
(machine beeping)
If not keep it nice and slow
and controlled. - Exercise
(upbeat pop music)
Keep that navel sucked in,
don't let your stomach hang.
(upbeat pop music)
♪ Never see the same ♪
♪ So I will ♪
♪ Drive and drive and drive ♪
♪ Baby just so I can make it ♪
♪ Through the night ♪
♪ Yeah I will ♪
♪ Drive and drive and drive ♪
- And remember
the final one now you're gonna do it
on the opposite side.
So I want you to do those oblique crunches
into the leg raises.
(machine beeping)
Let's go, one. - Exercise
- [Holly] Two, three,
four, that's it keep going guys,
really crunch.
(upbeat pop music)
Excellent now into those leg raises.
Try and get those legs as high as you can,
keep them glued together.
(upbeat pop music)
Amazing work,
all right let's go into your bums now,
gettin' them nice and perky and round.
The first move you're going into is bridges,
nice and simple. - Exercise.
- [Holly] Keep this move nice
and controlled,
lift your glutes as high as possible
and squeeze as you reach the top.
(upbeat pop music)
(machine beeping)
- Rest. - Amazing work guys.
The next move
that you're gonna be is on all fours.
I want you to twist your body slightly
and kick that leg out to the side.
(machine beeping)
(upbeat music)
- Exercise. - So kick it out and in,
make sure your toes are nice and pointed,
make sure you control
that leg I don't want you
to just kick it up and flop it down.
(upbeat pop music)
♪ Drive and drive and drive ♪
♪ So we can try to make it simple ♪
♪ Try to talk about ♪
♪ What's on our minds ♪
- Rest. - Excellent job,
let's go all the way down
to the floor and you're gonna be doing Supermans.
(upbeat music)
(machine beeping)
- Exercise. - So you just wanna make sure
that you're lifting those legs
up and down,
really squeeze the bum and try
and lift your legs as high as possible.
(upbeat pop music)
Up and down,
that's it guys.
(upbeat pop music)
Wonderful job,
now let's go back down
to the floor and we're gonna go
into those bridges once more.
(upbeat pop music)
(machine beeping)
- Exercise. - So up, and down.
(upbeat pop music)
♪ Talk about a friend of mine ♪
♪ Babe ♪
♪ Talk about a friend of mine ♪
♪ Babe ♪
♪ Talk about talk about a friend of mine ♪
- [Holly] Great job guys,
let's go back on to all fours,
twist the body the other way.
(upbeat pop music)
(machine beeping)
- Exercise. - So get those kicks up
and down,
up and down.
Make sure to keep
that leg at a nice ninety degree angle
and kick it up.
(upbeat pop music)
Now let's twist
that body and we want to kick the legs out
to the side.
(upbeat pop music)
Make sure to keep it straight and down.
(upbeat pop music)
Nice and controlled here guys,
wanna keep that toe pointed.
(upbeat pop music)
♪ So understand what we could do ♪
♪ Around the world ♪
Come all the way down now.
(upbeat music)
We're gonna just go
into those Supermans one last time.
So up and down,
up and down.
(upbeat pop music)
Excellent job guys
and now,
actually we forgot to do donkey kicks
on the other side,
we need to even it out so your final round is donkey kicks
on the first leg.
So lift it up and down,
make sure that you keep that leg at
a ninety degree angle
and you really contract your glute muscles.
(upbeat pop music)
And that's it guys,
well done!
So guys if you liked
this small waist and big bum workout
then don't forget to hit the subscribe button.
Just click on the button below.
And if you also wanna know
the best diet and training program for you
then don't forget to check out the quiz in
the description box.
Now I wanna turn it over
to you guys.
Which did you prefer?
Did you prefer
the workouts focusing on the small waist
or did you prefer the workouts focusing on the bum?
Let me know in the comments below.
(fast upbeat pop music)