Today's homework out is to build those sexy hourglass hips, no equipment, no jumping.
It's just ten minutes long.
Don't forget to tag me on Instagram, so I can share your transformations, just like these girls.
How unbelievable do they look!
You want to do this workout for 14 days consecutively. I can guarantee you're going to start to see incredible results.
This is what I do myself.
Let's get started.
Starting off in a squat position. Nice and low. Weight is back through the heels.
Touch the inner thighs together, then open out really wide.
Keep the chest open. 50 seconds.
What do you call a frozen dog?
A Pupsicle!
Good work. From here, step to the side of your mat. Come down into a squat.
Step wider, then narrow. Wide, then narrow.
Changing side, to other side of your mat. Come wide, then narrow.
Come down onto your mat, and on your side. Come onto your forearms. Feet are up, knees together.
Open your knees, then close them.
Straighten your leg out. Drop the underneath leg down. Going to lift and lower.
Hold it up, and pump it.
Good work. From there, come all the way down. We are going to draw circles with our leg.
Come forwards with your leg. Then draw big circles.
Turn your toe downwards. It will really work your outer glutes.
Changing direction. Keep that toe pointing downwards if you can.
Good work. Swing onto the other side, and we repeat the exercises.
Dropping your underneath leg down. Straighten the upper leg. Lift and lower.
Come on, core tight.
Now, hold it up, and pump it.
Good work. Lying all the way down. Bring that leg as far forwards as you can.
Turn the toe down, heel up. Working the other butt.
Let's go. Drawing those circles.
Changing direction. Come on, you can do it.
Great! Onto your back now. We are going to do a bridge, to work those outer butt muscles.
Dig the heels in. Make the feet nice and wide. Lift up for me.
From there, you're going to open, then touch the inner thighs together. Really squeezing those butt muscles.
Hi Teddy!
Nearly there! Really squeezing those butt muscles.
Good! Come down from there. Straight up into standing. We are standing on our right leg.
From here, you're going to lift up, then kick. Really working that outer butt muscles.
Had to get rid of my puppy!
You have a slight bend, through this standing leg.
Good work. Straight on to the other side. Again, slight bend through the knee.
Anyone who has had knee injuries, like me, will know this is challenging!
But we've got this! Lifting, kicking, and lowering. Trying to control the movement.
We're really testing the hips here.
Good work. Last exercise, we're coming nice and low. We are working into the outer booty.
As we step for 4, then change side. Really nice and low, weight back through the heels.
Lower if you can. Change sides.
Lower. Really challenge yourself. As low as you can.
Weight back through your heels. Lower. Come on, all the way.
Get lower with each one.
Finish it off! And we are done.
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See you tomorrow for another workout. Well done!