Hi I'm Saachi and welcome back to the fitness formula
where we'll be starting our journey
towards getting those
perfect abs a toned butt and sculpted legs together.
This is part of our ongoing two
week beginners challenge
at the end of which I promise you you're
going to feel a whole lot better
healthier and of course fitter
If you haven't already
please make sure you check out our
introductory episode to this series
to get an idea of what you're actually
signing up for.
We're going to keep it simple follow me
as i take you through the 20 minute workout routine
that's going to completely focus on the booty.
You're really going to feel the burn in
those glutes but I promise you it's
going to strengthen
tone and tighten that butt.
Let's get fit together using the
hashtag #GetFitGetGlamrs on instagram
so we can repost all of your progress pictures
and workout stories as well all.
All exercises today are 30 seconds each.
with a 10 second break between them to
help you catch your breath and finish strong.
Now let's get started
Start with your feet firmly planted on
the ground hip width apart.
Really focus on driving those heels to
feel it in your hamstrings
and glutes when you give them a good squeeze.
If you can pulse your knees out to the spine
and hold in the upward position for 10
seconds to really work your glutes.
Driving through your right heel lift
your left leg towards the sky.
Make sure you push from your heel and
really squeeze the glutes while doing so.
Drop your leg to 45 degrees and hold it there for about
10 seconds to really feel the burn.
Now do the same movement at a steady
pace on the opposite leg.
Rest up and dive into the next.
Roll onto your left side and
lift those ankles off the ground
and keep your knees together.
Keep opening and closing the knees as wide as you can.
without forcing it while keeping the
torso facing forward.
Keep using your glutes for every movement.
Once again you're going to finish off
with the pulsing for 10 seconds
to really work the inner thigh.
Do one whole circuit on your left side
and then roll onto your right side and
repeat the same techniques keeping your
breath, form and reps controlled.
If you've held your previous position you're doing great
now stretch out that leg and start
kicking back in a 45 degree angle
while making sure you keep the core
tight so you're not rocking back and
forth too much.
Keep your foot flexed and steady to work
each muscle in your leg thoroughly.
Once again we're going to keep the foot
suspended for about 10 seconds.
Now do the same movement at a steady
pace on the opposite leg.
Now angle your foot so it moves straight
out parallel to the ground to target the outer butt.
Keep your leg as straight as you can and
move back down into the knees slow and steady
Now do the same movement at a steady
pace on the opposite leg.
Give yourself a whole minute to relax by
stretching those muscles in the number four position.
Stack your hands right below your
shoulders flat on the ground
and knees right below your hips before you begin.
Using your right leg alternate between kicking back
and to the side while keeping the foot flexed.
Once again this double dose of technique
is going to really burn some fat
and sculpt those muscles.
Remember to keep your hips and chest
squared to the floor.
Pulse in both positions for 20 seconds
with your knee as high of the
ground as you possibly can keep it.
Now do the same movement at a steady
pace on the opposite leg.
Start by kicking your leg outwards toes
pointed and as you move
back in cross your leg over onto the
opposite one to really work the inner thigh and glute.
Make sure you pulse up and
down for the last 10 seconds.
Now do the same movement at a steady
pace on the opposite leg.
Finish this off with a 10 second pulsing
as usual before we move into the next technique.
With your toe pointing outwards start
forming semi circles in the air
going back and forth while really
keeping the chest and core
square and steady to the ground.
Not only will this give a good
workout to your inner thighs
calves and glutes but also give your groin a much
needed stretch.
Now do the same movement at a steady pace on
the opposite leg.
Kneel on your mat with your knees hip
width apart and your feet together behind you.
Take a deep breath in and as you exhale
lay your torso over your thighs
Try to lengthen your neck and spine by
drawing your ribs away from your tailbone
and the crown of your head away from your shoulders.
Lift those hips up with your glutes
squeezed in as you breathe and draw your
belly button into the spine.
Keep going for the full 30 seconds
after which just slowly pulse as you
hold it up in the air for 10 seconds.
Draw your knees into the chest and
lovingly rock yourself from side to side
to relax your body.
Do this for 15 to 20 seconds.
Open up those knees and grab the soles of your feet
to pull your knees towards your armpits
to really stretch the glutes.
Do this for 15 to 20 seconds as well
Finish the cool down with the figure
four stretch on both legs
and hold it in place for 10 seconds each
And we're done.
I know how difficult this kind of
workout can be for us
beginners to get through.
But if you made it through the day
I'm proud of you and it's all
going to be worth it in the end
Make sure you come back for
our next episode in the fitness formula
And until next time Stay Tuned and Stay Glamrs.