[Music]
quick and effective
lower body workout we are here today at
the beautiful fletcher falls in british
columbia canada
with an intense thigh sculpting workout
that is focused to bring you
incredible results using pilates-based
exercises we will
be toning and sculpting your inner and
outer thighs which will not only develop
strength but also create beautiful
definition in your legs
so if you're ready to get started grab
your mat and let's begin
[Music]
today's video is sponsored and brought
to you by nordvpn
internet safety and privacy has been a
huge priority in our life and over the
last few years of constant travel
using vpns has been a lifesaver as it
allows us to hide our online personal
data and activity from outside intruders
which prevents anyone from stealing your
personal information
or even stopping your online service
provider from selling your data to
advertisers
nordvpn has 5 500 super fast servers in
60 countries
as with a click of a button you can
connect to a server across the world
from you
which is cool because it also allows you
to access your favorite streaming
services
even if they're restricted in the
country that you're in so if online
protection is important for you and your
life
go to nordvpn.com boho beautiful
and use code boho beautiful to get 68
off a two-year plan and an extra month
for free
again that's nordvpn.com boho beautiful
and protect yourself online today with
that said
let's get back to our class grab your
mat and let's begin
all right friends to begin today we're
going to use the length of your mat so
come on over towards
your left side first extending that
right leg all the way out
and then giving yourself a big stretch
here
first exercise we're gonna dip the hip
down
bring it back up and then lift the leg
for one so you want to dip the hip
bring it back to center lift the leg for
two
so starting to not only work the thighs
the outer thighs but
also the oblique muscles and lift
keep going dip it all the way down rest
it up
leg up and dip
reach leg up so when you lift your leg
make sure the knee continues to point
forward
so your hips or knees are facing the
same direction
and lift you're almost done lower
up and kick
lower lift and kick
and last one dip the hips lift up
kick the leg now hold it here take that
top arm and bring it over towards your
waist
you're gonna bend that extended leg and
bring it back out for one
bend it in and out for two so think of
bringing the knee towards the belly here
bring it in and press you can flex that
extended leg if you wish or you can keep
it pointed whatever feels better for you
most importantly is that you do not lose
the height of that leg so keep it up
engaging your side body your lower body
is working hard here bring it in
press it away now just pump it up two
three four five six
seven eight nine ten
ten more ten nine eight
seven six five four
three two one awesome
extend that arm right up to the sky hold
the leg out now just breathe through it
don't drop that leg starting to feel
those muscles fatigue
you're sculpting you're defining your
lower body
and let's release coming all the way
down
towards your mat onto your hip what
you're going to do here is bend that top
leg and bring it behind you and then
bring that bottom leg slightly forward
and diagonal so that top knee faces up
the straight leg lifts and lowers lift
and lower so now we're starting to go
a little bit deeper into the inner thigh
of the other leg
lift and lower so you can rest that top
arm on top of your knee
just make sure that your hips are
staying square you're not completely
falling over towards the back
so you want to feel engagement from the
inner thigh
hold it up here just breathe
try to keep your hips and shoulders
square towards the front
flex your foot and just pump it up two
three four five six
seven eight nine
ten you got ten more ten nine
eight seven six
five four three
two one point the toes
and then take that top knee bring it to
the front
lift that leg even higher your arm now
reaches up to the sky
lift as high as you can we're almost
done on the side so give me everything
you got
lift it up lift it up engage those
muscles
use the inner thigh to do all the work
lift even higher even higher
you got this and three
two one
you're done awesome all right all we're
gonna do is just switch to the other
side this is a very quick workout today
so same exercises we're gonna repeat on
the other leg so come on over
extending the left leg out your right
knee is bent you're gonna reach and
stretch
then you're gonna dip the hips all the
way down bring it back up
lift that straight leg up that's one we
dip the hips
up and two dip the hips down
lift and three
[Music]
lower lift and four so really think of
having beautiful control over your body
here
your core is engaged you're working your
obliques
as you dip yourself down and up while at
the same time
engaging your outer thighs lift it up
bring it down and lift kick
lower lift and kick
last one dip it down bring it up
kick the leg awesome now lift that
straight leg up
hold it there bring that top arm over to
your waist you're gonna bring that
extended knee in and extend it out for
one
in and out for two so think of bringing
the knee to touch
your rib cage or your chest good bring
it in
and press the challenge here is when you
extend and press that leg away
you keep that height don't let it drop
below the horizontal line
and press in and press
flex that foot hold it there now pulse
it
two three four five six
seven eight nine you got ten more keep
pulsing nine eight seven
six don't give up five four three
two one point your toes arm reaches up
to the sky
now you're just holding final push here
in this
position breathe pull the navel into the
spine
and drop it down awesome you guys come
on over towards
the side all the way down onto your
elbow top knee is pointed up to the sky
and is bent behind your
front leg you lift that front leg and
lower
and lower so your right leg that's
extended should be pointed towards that
corner of the mat
but make sure that you don't sink all
the way back otherwise it's going to be
too easy for you
you want to keep your hips and your
shoulders square
good hold it there now hold hold hold
just breathe
now really feel that engagement from the
inner thigh
and then pulse it two three four
five six seven eight
nine ten more ten nine
eight seven six five
four three two
one awesome take that leg bring it in
front of your body now so foot is
grounded to the front of your mat
bring that knee in that leg is extended
now really make sure you're in a
straight line as you look over your
shoulder
keep that straight leg extended away
from you hold it up
now we're just holding and i want you to
give everything you got to lift that
leg as high as you can use your inner
thigh
your shoulders and your hips are square
towards the front do not lean back
just keep lifting we're almost there
breathe through it
see if you can reach that top arm now up
to the sky
and you're done awesome job you guys
come on over to the center of your mat
let's just finish off this super quick
practice together by reaching both arms
up to the sky take a deep breath
and exhale you are done awesome job
thank you guys so much for joining me
for the super quick and effective
lower body workout remember add these
exercises into
any of your other workouts or do them on
their own every day if you're short on
time
we'll see you soon if you enjoyed this
super quick and effective workout it
would mean the world to us if you click
the subscribe button to make sure our
content
continues to rise to the top thanks
again for watching
have a wonderful day and we'll see you
soon