Tiny Waist Curvy Hips Sculpt Barre Workout

Tiny Waist Curvy Hips Sculpt Barre Workout

Are you looking for a BARRE styled TINY WAIST Workout? This Tiny Waist and Curvy Hips Sculpt is going to be the perfect 10 minutes workout for you! Ready to level up your results? Join our free monthly challenges and get help with your nutrition too!

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Total-Body Benefits of the Tiny Waist Curvy Hips Sculpt Barre Workout

Balance : Better body balance makes it easier to move and helps prevent injury. It really is so important to practice balance at all ages. Having that kinaesthetic awareness and the ability to know where your body parts are in three-dimensional space, is required for every movement we make. Nearly all activities that keep you on your feet and moving, such as walking, can help you maintain good balance. However, there are specific exercises designed to enhance your balance that are beneficial for you to include in your daily routine and can help improve your stability, such as the great Ballet Barre Style exercises in this workout!

5 Great Reasons to Improve Your Balance...

  • To prevent injury
  • Improve balance in other body areas other than you legs
  • Enhance your performance 
  • Balance can make you smarter and feel in control
  • You have No Excuses to say you can't do something!

Rhythm : Rhythmic activities can strengthen bones, increase muscular strength and contribute to better coordination, flexibility and agility. Rhythm is so important as a key factor in our daily lives and can be a powerful medium to stimulate communication and social interactions. 

The body rhythms are called circadian rhythms. These signal and affect every aspect of our life and they govern when to wake up, to sleep, to be active as well as determine how much energy we have. They play a role in our socializing and influence how we feel. The benefit is that people need physical activity and by doing rhythmic activities you can strengthen your muscles, coordination, cardio, flexibility, mental well being and of course your artistic expressiveness! You don’t have to try and compete with it, but just to get up and moving for a few minutes per day can really do wonders in terms of energy levels and creativity!

Mindset : Getting your heart rate up a little can help you manage mental and physical stress and it also promotes the release of a chemical called norepinephrine that exercise can help provide and improve sharper memory and thinking. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline.

Regular daily exercise is so important and all physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. When your heart and lung health improve, you have more energy to tackle daily chores.

We can help you with this on the 5 Day Better You Program

Tiny Waist Curvy Hips Sculpt Barre Workout - What are we doing in today's workout?!

Curtsey Lunge to Kick L & R Take your body over to the side, starting with your left side. Begin in a curtsy lunge position, kick your back leg up and return into a curtsy lunge. Working one side first and then change to the other side. Squeeze your glutes and hold your core in tight. Make nice, extended kicks and push your hips out to the side. Work your core and push your booty out to the side, extending each and every time! Stay in control maintaining your balance with nice long extension kicks. Focus on every move and work towards those goals! Always remember to inhale through your nose and exhale out, always focussing in front. 

Plank Tap Knee to Elbow : Come down to the ground and take your body into a low plank position. Then move up into a higher plank position and move your knee towards your elbow and tap. As you bring your knee to your elbow make little crunches pushing down into your hands. Bring your head in a straight line towards your hips, tap your feet out to the sides, left then right and keep pushing forwards. As you move your knee in towards your elbow inhale in and exhale out.

V-Sit Single Leg Ext : Sit on your booty and reach your arms to your side, off the floor. Bend your knees and point your toes, lifting your legs up off the ground and holding your arms up high in front of you. Bring your core in tight and engage your shoulders. Extend your foot and hold that position! When you're ready to begin, lift your upper torso off the floor and bend your knees. Hold this position. Start by contracting your abdominal muscles and core slowly and lift your legs up to an extended position at a 45-degree angle with your torso. Hold this V-shaped position for several seconds to begin.

Arabesque Fire Hydrants Go down onto the ground, on your knees making a Fire Hydrant position out to one side. Take your legs out to the side and make little leg circles. Move your legs out, up and down in a Fire Hydrant position. Keep and hold all your tension in those glutes to get a full range of motion and do not arch your back. In the next set take your knee up into little pulses moving up and down. Create an energy to push yourself ensuring you keep your core engaged and your knee lifted up. Feel That BURN! The BURN is in the Exercise! Shake your booty out and take it out to the other side. Push down onto your hands and lift up towards your chest. Extend your arm out to the opposite side and keep both hips facing the ground. Inhale through your nose and exhale out. Lift your leg up high and keep your arm out to the side. This move is great for posture and back strength because it helps stabilize the spine. Gently release and relax. 

Arabesque Fire Hydrant Pulses : Keep the same position for the Fire Hydrants by starting on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down. Bend your knee and push out to the side in a Fire Hydrant action. Then keep your leg in that position and just pulse! With your hands straight underneath get into the rhythm of this exercise and enjoy! Keep your left leg lifted higher and make those little pulses up and down. Bring your knee out to the side, turned outwards. Do one side and then the other side. Hold and feel that tension!

Do Not Quit - You Got This!

Give this 10 minute workout routine or get the full 30 minute workout on the BTES App!  

A great video to do if you want more is the How To Lose Thigh Fat, Intense Inner & Outer Thigh Workout! 

Leave your comments below, let me know what workouts you want to see next!




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