today's workout is for toned and slim inner and outer thighs at home
in just 10 minutes let's do this.
Okay, we're starting with the band above
our knees. we're gonna push out against the band. pulsate and then slowly come
back in again. you can do this without a resistance band if you want to.
Good work. Moving your feet to shoulder distance apart. Lift the butt up nice and high.
Take the knees wide and we're just gonna pulsate here. keep the butt high.
core tight. 30 seconds on each exercise
A little bit higher with your butt, really squeeze. Good work. Lower back down we're repeating
that first exercise. feet touching pulsate and lower, close, halfway in only.
Good work. Feet shoulder distance appart. Up we come. Butt squeezed, core tight and pulsate.
Good work. So we do two exercises then we repeat them. Then another two exercises. Repeat.
Really squeeze your butt!
good work. from there we're coming up into standing. I want a slight bend through
the knee. we're gonna push out to the side then back at a 45 degree angle.
There and back. Trying to keep this knee over the middle toe.
Really feeling it in the outer booty.
Good work. Straight on to the other side. Keeping this knee as still as
possible really pushing against that band and come even lower if you can make it
harder
Good work! Straight change let's go!
Good work. straight change. Wow your butt and hips should be on fire
really try to keep this need as still as possible I know it's hard guys focus
straight down onto the mat for me we're now coming into a bridge I want the feet
touching peel your way up. open. lower halfway down and up keeping those
knees nice and wide and feet touching if you can roll the feet outwards
Feet shoulder distance apart lower a few inches butterfly bridge so you push out
against the band. Core tight. Butt squeezed. Nice and high with the hips.
you place the feet together again if you can roll them outwards. Frog pumps.
lowering halfway up and squeeze keep those knees wide
come on really squeeze the booty working into the outer glutes here and the glute max.
good work feet shoulder distance apart push out lower halfway down
now hold it and squeeze at the top. Push wide. Hold hold hold! good work quickly take
the band off for me with now on to our side okay from here I want you to lift
the upper leg in front of the underneath one and then we're gonna do some inner
thigh raises. keeping the core nice and tight and if you can the waist is up.
work straight on to the other side guys good work hooking that foot on top
flexing the foot let's go
you did it standing now I want a really nice wide squat with the feet pivoted
outwards come low good work we're just gonna pulsate here keeping those
knees nice and wide amazing chest open you can do it guys
do think the feet a little bit more we're now gonna take ourselves into a
side lunge smoothly swaying side to side what I can the inner thighs weight back
through the heels and the butt and the core.
good work we are finishing up without a booty so we need to pop the band back on
for me get back we're starting off with our crab walks okay so we do a squat
walk to the side nice and low but to look at the ground good good feet step
out taking that leg out against the bat chest open and keep the knee over the
middle toe the last three exercises guys come on keep pushing
due to the slide number again because let's get even lower become this time
keep those knees really wide against the band this is your second-to-last
exercise
fifteen seconds
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