If you are looking for a quick but very effective training to
slim your thighs and lift your buttocks, this training will be for you. During a
10-minute training session, we perform 10 different exercises. This way, not only the buttocks and thighs work, but also the abdominal muscles.
We decided to create a new section on the blog, which will include video training for specific body parts. Here you will find the best YouTube workouts. Each training will include a video + our description. There’s nothing to wait for – let’s start training!
Today we are training with Rebecca Louis, who shows us exercises for the thighs and buttocks . Apparently these are Kim Kardashian’s favorite exercises. The training lasts 10 minutes and you need a mat and dumbbells ( find them here ) or water bottles. This training is the perfect complement to the main training. Before starting this set of exercises, remember to warm up and stretch after completing it.
Description of exercises:
#1 The first exercise starts at 16 seconds into the recording. Lie on your back, bend your legs so that you can lift your hips up. Lift your hips up and, IMPORTANTLY, do not touch the ground. Tighten your abdominal and buttocks muscles. After a few movements, stop at the top and hold for a few seconds.
#2 The second exercise starts at 1:12 minutes . You remain in a position where your hips are raised. This exercise uses your legs. They are placed at the width of your shoulders. At this point, try to touch your knees.
#3. From 1:45 the legs are together, hips still raised. You hold this position until 2:08.
#4 For this exercise you will need dumbbells or water bottles. The exercise starts at 2:21 minutes. We get up and get ready to do this exercise. Stand straight with your legs apart beyond shoulder width. We do standard squats/squats, but with weights. We do this exercise for 40 seconds.
#5. We perform this exercise for 30 seconds, starting at 3:05 minutes. The starting position is the same as in the previous exercise. The only difference is that when we squat, we touch the ground.
#6 The exercise starts at 3:40 minutes. The starting position is the same as in the previous exercise. Squat down and hold in this position. Bend forward. At this point, raise your hands up.
#7 From minute 4:08 we do a squat. We stay in this position for 40 seconds.
After 40 seconds, we do a brisk walk and repeat this exercise for another 30 seconds. We do a quick jog again and do this exercise for 20 seconds.
#8 From minute 5:51 we start doing the next exercise. For this exercise you will need a support. Stand straight, then place dumbbells in front of you and grab them. Lift one leg up and lower it. We swing with one leg. After performing this exercise on one leg, we change the leg.
#9 We start the next exercise at 7:12 minutes. The position in which we start this exercise is the so-called plank. board. Then try to touch your elbow with your right leg. Do the same with the second one. Try to do this exercise as fast as you can. After 40 seconds, take a short break and do this exercise for another 30 seconds.
#10 From minute 8:42 we do another exercise. This time we step forward and then back, raising our arms in front of us. When lunging, try to keep your legs so that they form 90-degree angles when bending. Perform this exercise on one leg and then on the other.
Before starting the training below, read the exercises – the description can be found above
Can you feel your muscles?
Good luck!!
