Welcome to episode three of ten minute workouts this is going to be a four part
series and in this week's episode we're looking at toning and strengthening your
bottom your back and thighs now before we begin I just want to say a massive
thank you to you all for staying at home as much as possible and helping to limit
the spread of covid-19 and I know it's not easy especially with the
good weather ahead but so many of you have been following the rules on social
distancing which is great but please remember we are all in this together and
together we can overcome this challenge just like we've overcome many challenges
in the past now whilst you staying at home and socially distancing it can be
very easy to fall into an unhealthy pattern of behavior which can make you
feel down or motivated and even dampen your immune system so it's super
important you stay mentally and physically active and I really hope this
video helps you do that so what are we waiting for let's begin with the
workouts before exercising it's very important to always warm up to prevent
any injury thank you to millie and mo for kindly filming and demonstrating these
home exercises during lockdown let's begin the workout with squats these are
great for firming up the bottom and thighs stand with your feet
shoulder-width apart and your hands down by your sides or stretched out in front
for extra balance lower yourself by bending your knees until they're nearly
at a right angle with your thighs parallel to the floor keep your back
straight and don't let your knees extend over your toes repeat eight to ten times
next up we have side lying leg raises which target the bottom and the lower
back lie on your left hand side with your
left knee bent at 90 degrees and your right leg straight and in line with your
back press your right fingers in to the top of your buttock to keep your right
hip slightly tilting forward now raise your right leg as far as you can without
letting your hips tilt back now slowly lower to the starting position it's
important that you keep your abdominal muscles contracted throughout the
exercise perform eight to ten times and repeat on the other side
nice work now before we move on to the next exercise let's have a 15 to 45
seconds recovery with a simple jog on the spot okay now it's time for bridges
which are great for firming up the bottom lie on your back with your knees
bent and heels close to your bottom your feet should be shoulder width apart and
flat on the floor raise your hips to create a straight line from your knees
to your shoulders as you come up tighten your abdominal and buttock muscles a
useful tip when you're doing this exercise don't let your knees point
outwards repeat this exercise eight to ten times okay how are you doing the
good news is we're past the halfway point now but before we move on to the
next exercise let's have a 15 to 45 seconds recovery with a simple jog on
the spot now let's begin the next exercise kickbacks place yourself on
your hands and knees with your knees under your hips and your hands under
your shoulders now keep your right leg bent at 90
degrees raise it behind you as high as you can
squeezing your buttocks lower back to the starting position repeat
eight to ten times with each leg we're nearly there it's now time for the final
exercise lunges which are great for firming up the bottom and thighs stand
in a split stance with your right leg forward and left leg back slowly bend
the knees lowering into a lunge until both legs and nearly at right angles
keep the weight on your heels and push back up to the starting position a
useful tip is to keep your back straight and don't let your knees extend over
your toes repeat this exercise eight to ten times on each leg and that's it
you're all done but please don't forget to cool down with a full stretch routine
at the end to prevent any injury I will leave a really useful NHS link to warm
ups and cool downs in the description below in case you need it
now I really do hope that you find these exercises helpful but please remember
just like I said earlier it's super important you stay mentally and
physically active whilst you're staying at home because it's very easy to fall
into an unhealthy pattern of behavior and it's going to make you feel down
it's going to make you feel unmotivated and it can even dampen your immune
system now the NHS have some really useful articles all of
how to stay mentally active and loads of general advice on staying at home safely
now if you haven't seen it I will leave links to it in the description below
and I highly recommend everyone to check it out now it's also worth mentioning
that if you are looking at trying to lose weight and dangerous visceral fat I
did make a video not long ago all about dietary advice from a study done in
Oxford now the results of the diet are pretty incredible participants lost
0.5 to 1 kilogram every single week which is great right but
here's the best bit after 6 weeks participants were reduced their dangerous
visceral fat by 14 percent they also reduced their cholesterol they also
reduced that blood pressure and they reduce their waistline by 5 centimeters so
if you are interested in finding out more I will leave a link to that video
up here and in the description below so feel free to check it out and that is
the end of the video I really hope you enjoyed this video always remember
you're awesome and I will see you next week hey guys thanks for watching this
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