hey guys it's Bailey and today we're doing a workout for the outer thighs and
the obliques so get ready to sweat
all right so for this workout I'm using a pair of light weights however they're
totally optional you can do all the exercises without them we're gonna get
started with a bit of a sumo squat here so taking our hands to our chest sitting
back on those heels and then squeezing the glutes as we stand good sitting back
and then really thinking of exhaling pulling our belly button towards our
spine really nice just starting to warm up
through those outer thighs good sitting back and beautiful now you want to have
a slight turnout here and start to think of pressing those knees out just lightly
towards the corner of your mat starting to activate those outer thighs and hips
beautiful four more here four three
/ - good we're gonna hold it down little butterfly so bring the knees slightly
out and in out and it the very little movement you really want to keep those
abdominals engaged and then just thinking of pressing out you should feel
it start to burn through your outer thighs so it's like a modern-day thigh
master doing a few more here five more per four get lower if you can for three
for two good last one now hold it reach those arms for five four three two and
one good you should feel nice and warm from
here turn the toes so that they're parallel with the ends of the mat let's
start with our right side start sitting into that outer thigh and then back up
good so it's a bit of a side lunge now the most important thing here is that
that knee stays back over the hip so that we're really feeling it all down
the side of that thigh
good sitting back very nice
all right sitting back and squeezing up so almost thinking of pressing into the
outer edge of your right foot beautiful we're gonna start to add on
from here we're gonna take our hand down towards our ankle and then stand back up
good twisting down and lifting up so this is where the obliques come in when
we twist it really helps to cinch in those abdominals giving that sort of
hourglass shape so really exhaling as you twist seeing if you can reach a
little bit deeper if you want to even increase it starting to rotate through
that upper torso as well good lowering down exhale lift squeezing those ABS
each time and lifting up beautiful down and they good this is actually the
workout routine well part of it that I taught at nimble this morning where I
got these tights from today it was really fun we all loved it so I thought
I would film it for you guys Good really twist three more here
/ - beautiful from here what we're gonna do is press or weight off that legging
come into some side leg lifts with the right leg
so really lengthening tapping down lift and top good so I want you guys to think
about that outer thigh here it can be a little list it can be a big lift
wherever your flexibility is in the hip it's starting to activate a little bit
more through those outer thighs to make it harder for our obliques we're going
to start to lift that arm straight to the side and try to lift hold lower down
good lift hold lower down so by adding in that little hold we really squeeze
into those abdominals hold and lower down good squeeze good job you guys are
you feeling it yeah cuz I am three more good for two beautiful last one and we
take it down add those together so we tap towards the ankle we transfer our
weight up side leg lifts top down up and lift down twisting and this really good
for your balance and lift whoo hello outer thighs abs it's all
really happening good and then exhale
so you should feel this all down the side of your body good really twist and
good really twist and let
good three more good we're gonna find our balance here a
little pulses to finish up and down good try to keep that body upright really
working through those obliques good we've got another five four three two
and one good for good from here let's step back to a curtsy so just crossing
diagonally behind and all we're doing is same as before starting with those
curtsy lunges pressing our weight down into that front foot good dropping our
right knee so the slight turnout that we have through the thighs here means that
we are really still working those outer thighs guys getting those nice slim legs
beautiful pressing down and lifting up now this one's great you feel it like
wrap all the way around that thigh all the way up to those hips and glutes
beautiful good we're gonna start to add on here we're going to plie down reach
the arm up and then stand plie reach and Stand
really lengthening through those obliques and then standing up good reach
and pull beautiful this one's great you really feel that lengthening through
those side line muscles that we just worked so hard
beautiful four more here good for three stay with it it's really hard to balance
it's an advanced class today two more good now from here I want you guys to
bring that right foot forward coming into some side crunches squeeze your
knee to elbow and lengthen good squeeze and lengthen so that same arm motion we
were doing before so I'd really feel that beautiful stretch and exhale
squeeze and if you can add in that little mini hold with just a little
harder good squeeze and lengthen and like that
squeeze beautiful three first to
good now from here take it back to that curtsy reach the arm lifting forward
into that front foot squeeze your knee to your elbow curtsy reach pressing into that
heel and squeeze good curtsy exhale squeeze is this one such a good
balance challenge should feel those thighs sideline muscles beautiful slow
and controlled and squeeze three beautiful no rush the slower you do it
the harder it is
good three more
for two
good last one reach and squeeze good turning those feet
just parallel with the mat starting with those side squats so sitting down
squeezing as we stand good sit back and squeeze then I start to notice my knee
tries to go forward so I really want to keep it back so do you guys at home but
you want to sit back into those glutes and then press off through the outside
of that left thigh so that we're really gonna tone the outside of those legs
good I'm each time you stand really exhale think of engaging those
abdominals keeping them on nice and tight
good I think we're all ready to add on right let's up that little twist and
Stand good twist and Stand remember each time you twist like you're twisting
cinching in that waistline so really trying to exhale and twist
but we can pull that other arm back to deepen it and good three more or two
good coming into those leg lifts this time we stand up lift that leg to the
side tap it down little lifts and tap so really press down through the right leg
that left leg is going to lift and lower
and lower beautiful so really working through the outside of that left thigh
and lower good keeping our core on tight holding those waist really makes us keep
our abs engaged good I've actually been doing this one
with ankle weights on at home and these really light ones I bought from Kmart
for four dollars highly highly recommend if you're looking to amp up any of
these workouts you can always add a pair of light ankle weights
the second time you do it or once you find the exercises they're becoming
easier add those and it just makes it that bit harder
love to give you guys options hard harder hard a bit of a balance challenge
good now that we should start working through those obliques our sideline
muscles more arm to the side we lift and lower lift and lower now it doesn't
matter how high what we're really thinking of squeezing into those
abdominals if you can try to hold it for a bit at home it's like a little micro
second hold lower down really activating those obliques hold and lower down
lengthening those legs swimming down those outer thighs my problem area for
sure good three more for two great get ready let's take those together so we
side lunge twist down press off leg lifts lunge and twist press off leg
lifts now it's totally fine to tap the toe in if you need that little bit more
support and slow and controlled with these
I love doing some of the workouts really slow like feeling that burn like today
is it really helps just sculpt and lengthen and then adding in those cardio
workouts as well such a good combo
beautiful all right
hello I like feel those inner obliques outer obliques
oh really really working right now three more / - good hold this one little
pulses lifting to the side those outer thighs are gonna be burning your abs
good job guys five four three two and one
shake it out let's go into those curtsies we're going to step back with
the left leg so just diagonally behind and then starting to lower down and lift
so keeping that nice turnout through the thighs good out and and you're really
gonna feel this down the outside of the leg if you don't feel it through the
outside of the thigh you might just want to turn that right
heel in a little bit so it's angled out a bit more because you should feel it
all the way down the outside like wrapping around your hips inglese
good keeping that core nice and tight
these are some of my favorite exercises to do in a barre class as well they're
really good for toning up the legs go we're gonna start to add that reach up
overhead and then lengthen the legs so really push down into your right heel
stretch bring it in plie stretch and pull it in and plie
and pull it in beautiful I love this one really feels that nice stretch after all
of that intense oblique work three more here oh it feels so good doesn't it that
may slow burn for two good reach and then from here stepping that leg out to
the side so then I take the left arm up and over start to really squeeze and
lengthen please and lengthen really enjoy that stretch
beautiful and then really trying to hold tweeze use that abdominal control
good job you guys stay strong three more
we and reach we're gonna take those
together step back to your plie reach the arm up we've really pressed down
into that right foot squeeze the knee to the elbow good lower down reach and
squeeze good this one's really advanced you guys lengthen and squeeze good it's
really hard to activate those outer thighs so these are definitely my go-to
really strong you guys feel that lengthening and that squeeze beautiful
two more
good last one hold it in squeeze beautiful and then take those weights
down to the mat I'm here let's take our hands over to that left leg bending the
opposite leg away and in really feeling that a nice stretch through the back of
the leg through the side two more now walk your hands through Center to the
other side beautiful spending away doing that nice
stretch so important that we stretch out these muscles we want to keep them nice
and long and lean beautiful two more
coming through Center just shake out the head and neck soft then roll on up and
give yourself a big round of applause good job you guys I hope you enjoyed
that outer thigh an oblique workout if you did please subscribe I post new
workouts every single week I'll see you soon
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