Let's Shape That BOOTY and Trim Those THIGHS!
Today, we are going to do an intense butt and thigh workout to help you work on those thighs and those glutes. To get you prepared to follow along and do this 10-minute workout, here’s an overview of each exercise we will be doing:
- Leg Presses
- Side Leg Extensions
- Fire Hydrants
- Leg Lifts & Knee Press Combo
- Bridge Squeeze & Press Combo
So are you ready? Let's get going! To start, I want you to come down on your knees to the ground on your mat.
Leg Presses (Right)
I want you to place your hands directly underneath your shoulders, keeping the top part of the body nice and still with a flat back, and we're going to start by bringing the right knee in towards your chest, flex the foot before we extend the right leg back and push the foot high into the air. Make sure you keep your belly button pulled in towards the spine while making sure the upper body stays still — all we want moving is our right leg.
You are going to feel the burn for sure, but you've got to keep working through, and the results will be there at the end of the workout — so you've got to finish it!
Remember to take it nice and slow and ensure your supporting leg is still. Keep moving the leg, bringing your knee into your chest, and then extending it back up high pushing that heel up to the sky.
Now that we’ve done that for 45 seconds, we're going to hold our leg at the top part of the movement and do what is called a “pulse” — these are tiny movements so we can do more pulses, and the bigger the burn will be!
Keep pushing up to the sky, and remember, anytime that you need to have a rest, do not pause the video, just relax, take a moment before joining me again. That way, every time that you do this workout, you can see how you improve! Keep going — we've got another 3, 2, 1… and let’s jump straight into the second exercise on the same leg!
Side Leg Extensions (Right)
Next, from the same starting position, we're going to fully extend our right leg out to the side at a 45-degree angle, then hold for a moment before you bring it back to the start making sure to always keep that leg off the ground. As you’re doing this, if you need to have a rest, you can pause when your leg is at the bottom of the movement.
I know you guys always ask me about where my workout clothes are from, and I post everything on my Instagram, so be sure to follow me there. I tag all the brands that I love wearing — nothing is sponsored — it’s just what I love wearing and want to share with you guys in case you want some epic workout clothes too.
Once 45 seconds is up, we’re going to leave the leg extended, and we're going to pulse up and down. Really try and hold that diagonal extension, pushing down into those hands and squeezing those glutes. I’m sure you can start to feel they’re on fire!
Keep going for the last 3, 2, 1… and relax.
Let’s jump straight into the next exercise.
Fire Hydrants (Right)
Right, we are still maintaining the same strong base with our hands directly under our shoulders. If your shoulders are tired, take a moment to sit up on your knees and shake your shoulders out. This time, we are going to lift our knee straight out to the side, lifting it as high as we can in line with our hips, then bring it back down to your left knee and repeat!
Keep it going. That's it! You can always just relax that knee down at the bottom before you bring it back up again. Once you’ve done that for another 45 seconds, you guessed it — it’s time to do some pulses at the top of the movement again! Keep pulsing for 10 seconds, finishing on 3, 2, 1….. And you can relax.
That’s one side done! Now let’s repeat the whole thing on the left side.
Leg Presses (Left)
It feels great to switch sides and give the right side a break. Keep pushing through — I’m with you all the way! Remember to bring that knee right into your chest before extending your foot up as high to the sky as you can go.
I tell you, these exercises really help because I used to have a flat butt, but adding these exercises, adding some weights, and adding some resistance bands changed that for me. We've got a whole library full of different workouts for you to keep you inspired! Now, squeeze all the way up to the top, remembering to pull your belly button into the spine. Take a breath in and exhale. You've got this guys — I do not want you to quit.
We really do have to push through this and extend all the way up the top. Are you ready for those pulses? Make them as small as you can. Imagine that you're kind of sticking something on the ceiling with the underside of your foot, really flex that foot with tiny little pulses. Take a breath in and exhale and relax!
Let’s jump straight into the next exercise.
Side Leg Extensions (Left)
Remember, this is extending the leg out completely at a 45-degree angle before returning to the starting position.
I just want to make sure that you are having water to hydrate before you're working out, and keeping some with you during the workout too!
I say this all the time, and I'm going to remind you in every video that our results are 80% nutrition and 20% fitness — if you need help with nutrition, try my Free 5 Day better You Program to get paired with one of my amazing coaches and receive your customized nutrition plan.
We are halfway through the left leg and this exercise! Hold your leg out to the side, and we're going to add in those pulses again — whoa, that butt is on fire! You've just got one more exercise after this after 3, 2, 1…. And relax.
Time for the last exercise on the left side!
Fire Hydrants (Left)
Remember, this exercise takes our knee straight out to the side, lifting the knee up as high as the hip before we pause and bring it back to the starting position. Oh yes — I can feel the sweat dripping down my arm! I’m sure you guys are going to feel it too. Now squeeze those glutes and pull that belly button into the spine. Do your best to lift up that leg without making the rest of your body move — here we go with the last set of pulses! Finishing in 3, 2, 1… awesome!
Well done! You’re doing great! You can sit back down — shake out that booty, but don’t get too comfortable — we’re not done yet!
Leg Lifts & Knee Press Combo
Okay, lie down on your left side, placing your left elbow on the ground directly under your shoulder. Keep those hips in line, and get yourself nice and comfortable before we start. All we’re going to do is lift the right leg as high as we can before dropping it back to the starting position.
While you’re lifting your leg, make sure you squeeze the glutes, relax the chest, and keep it facing up, and use your free hand to balance if need be. We're really just concentrating on those inner thighs and glutes. Time to do some more pulses at the top again for 10 seconds — 3, 2, 1…. And let’s go straight into the next exercise!
Laying in the same position, bring your knee into the chest before you extend it out again. Oh yeah — we're just going to finish off those glutes, and we're going to start to work on those inside thighs for 3, 2, and 1…. Last set of pulses at the top here. You've got this!
Great job — now we’ve finished one side, we switch over to do both the leg lifts and knee presses on the other side. Let’s go!
Remember to lie down on your right side, placing your right elbow on the ground directly under your shoulder. Keep those hips in line, and get yourself nice and comfortable. Here we go, lifting the left leg now as high as we can before dropping it back to the starting position.
You guys are cracking this and doing so awesome! Do not give up — those results are going to be at the end. We're going to hold at the top here and do some more little pulses — we're just using that glute to lift the leg up and down with those tiny pulses at the top for another 3, 2, 1…. And straight into the next exercise!
Bring that knee into the chest, I know it's burning — I know that you can feel it, but you're just going to keep on working out with me! We're going to finish this to the end. Are you ready for the pulses this side? In 3, 2, 1…. Let's go! Squeeze those glutes and keep that leg nice and high while we finish the pulses!
You've got just another 5, 4, 3, 2, 1... and release! We’re on the home stretch just a couple more left as we squeeze in our last minute of exercise!
Bridge Squeeze & Press Combo
For this exercise, I need you to lie flat on the ground, place your feet flat on the floor shoulder-width apart and bend your knees at a 45-degree angle.
Once you’re comfortable, lift those hips up off the floor to come up into a bridge. Once those hips are up, we're going to squeeze those knees together. Oh yeah — we're working those glutes and those inner thighs. Those fire hydrants we did earlier are going to help with those inner thighs too, and that’s why you will feel the burn even more now!
To make this a little more challenging, you can lift up onto your toes to create a lifted bridge squeeze! That’s going to really burn it! Keep bringing those knees together and out again.
Now we're going to hold at the top and just pulse for the final 10 seconds, and once we finish, hold it up there at the top, come up onto your tippy-toes if you can, and let's squeeze in again for another ten seconds before you come all the way down and relax. We’ve got one more to do — you got this! Stay up onto those toes, but if you want to come down to the full foot, that’s okay.
Now, take it slow as we lift our hips back up, and as you reach the top, you're going to squeeze those glutes again before lowering them all the way down again. Oh yes! Come back up to the top, squeeze those glutes together, and let’s finish with a final flurry of bringing those knees in and out! Come on guys, you can do this! We have 30 seconds left to go! You guys have been amazing throughout this workout — we now only have the final 10 more seconds at the top. Count with me! 10, 9, 8, 7, 6, 5, 4, 3, 2, 1……. And we’re done!
Oh my goodness, give those legs a little bit of a wiggle, and then gently roll yourself up to the seated position and take a nice deep breath in and breathe out.
Download the BTES App Today for More Leg Workouts!
Okay guys, thank you so much for joining me on today's butt and thigh workout. I hope you enjoyed reading this post, friends! Don’t forget to check out the video so that you can work out with me! Remember — if you seriously want to get results? 80% is nutrition and 20% is fitness, and with the book It Takes Grit!, you get all of the recipes that come with a 30-day program along with the full-length workouts, as well as an unbelievable book that you need to get your hands on.
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You all are amazing. If you enjoyed this workout, let me know on Instagram, @rebeccalouisefitness, and subscribe to my channel for more free workouts like this!
Leave comments below, and let me know what workouts you want to see next!
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nypkwiboivMarch 10, 2021
Muchas gracias. ?Como puedo iniciar sesion?