Today's home workout is for the butt, not thighs. It's just ten minutes long.
I need you to grab a chair, a resistance band is optional. Trust me I am going to have your butt on fire.
And pretty much no burn, on the front of your legs.
Make sure you do this workout for 14 days in a row. Let me know in the comments down below, how you go.
You could get results like these girls, just here.
Also ladies, I know you're going to be asking! This cute two-piece is another Gymshark outfit.
I've actually got it in three colors, and the link to it is down below.
Let's do this.
Starting off, with your shoulder blades resting on the chair.
Push up and squeeze. Then lower back down again.
If you want to make this harder, you can add a weight on to your pelvis.
Really squeezing the butt at the top.
Make sure you keep looking forward with this exercise. The chin is tucked to the chest.
Push through! Come on, we want the butt on fire.
Now, hold it at the top, squeezing. We're going to do small pulsations there.
Squeezing the butt and keeping the core tight.
The knees are wide, against the resistance band, if you have got a band on.
Hold and squeeze at the top. You're now going push out against your band, if you've got it.
Otherwise, push pushing the air. Really squeezing the butt.
To make it harder, put a weight on your pelvis. Keep your pelvis high.
Now readjust, nice and high. We're going to go with a butterfly exercise. Down, up, open and close.
Tucking your tailbone under. Squeezing the butt.
Good work. Shifting the body weight over onto your left leg. Hover your right leg.
Single leg. Down and up. Should be feeling this in your hamstrings.
The back of the thighs. Which is the shelf to your butt.
Really pushing up. Come on, you've got this!
Changing onto the other side. Keeping your tailbone tucked under. Rib cage down.
Come all the way down onto the floor. Dig your heels in.
Lift the butt up. Open and close. Down and up.
Hold at the top. Place the feet together. Knees apart. Lift up, and lower halfway down.
Squeeze and hold at the top. Small pulsations. Really squeezing the butt.
Put the weight on, if you want to make it harder.
Turn onto your side. Bring your upper leg as far forwards as you can.
Toes down, heel up. Pump up against the resistance band.
Put the weight on the outer thigh, to make it harder.
Hold your leg up, and draw circles. Really pushing against the band.
Place your feet together. We are doing clams.
Feet are up on an imaginary stool. The core is tight. Come on, push!
My gosh... this resistance band is very hard! If you have the LEAN band, you will know how tough this is!
Change onto the other side. Swinging your legs around.
You want your upper leg as far forwards as it can go.
Pumping up and down. Toe down, heel up.
Now do the circles. Come on, I know it's cramping! Don't stop.
You've got this!
Changing direction. Toe down, heel up. Come on, keep pushing!
Great work. Up into sitting now. Feet together. Knees together.
Push out, then slowly come in.
Now hold your knees wide apart, and pump.
Great work. Come onto your chair now. Dig the heels in and lift the toes. Lift up, nice and high.
We're doing a butterfly exercise. Down, up, open and close.
Hold at the top.
Stay up high! Now, pump out.
Keep your pelvis high. Keep the rib-cage down. You don't want it up like this.
Rib-cage down, tailbone tucked and pump.
Come on, nearly there! Keep going.
Hover one leg. We are coming down, and up. This is really gonna burn the hamstrings.
Back of the thighs.
Change legs. Dig that heel in. Down and up.
Good work! Come back up, nice and high. Finishing off with the butterflies again.
Really squeezing the butt.
Hold at the top.
Squeeze that booty. Hold the knees wide.
You did it girls! Please make sure you click the thumbs up button.
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Don't forget, the link to this outfit, is down below.
That is everything! Girls, I'll see you tomorrow for another workout. Well done!