Sculpt Your Glutes and Thighs in Five

 

Glutes Legs and Booty Workout ➡ Glutes Workout: 5

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These challenging movements will target your glutes and thighs, giving you a sculpted, lean look! Sumo Squat with Calf Raise Stand with your feet wider than hip-width apart with your toes slightly turned out. Perform a deep squat, lifting your heels off the ground.

Count to two then lower your heels and return to a standing position. Squeeze your glutes and make sure to square your hips with the chair; don’t open your hip out to the side when you kick behind. Raise your leg as high as you can and then lower your leg with control and return to the starting position. Repeat this move 10 times and switch legs. Do two sets of these.

Holding two dumbbells at your sides, stand with your feet hip-width apart and toes turned slightly out. Keeping your chest up, push your hips back and lower your body until your thighs are parallel. How to: Start in a kneeling position, then lower hips until they’re sitting on heels. Reach arms straight in front of chest or hold over abs, which should be engaged.

Pressing the tops of shoe. Standing with your right side facing a step bench, hold a 5-pound weight in each hand in front of your thighs. Step up onto the bench sideways with your right foot and squeeze your glutes for a count of 3, then step down. (Related: 8 More Tight Butt Exercises That Have Been Scientifically-Proven to Work) Do 15 reps per side. The best glute machines for home use should be affordable and small enough to fit in your home, yet also directly target your glute muscles while activating all muscle fibers in your glutes to effectively stimulate maximum muscle growth.. This review includes 8 of the best glute machines found online that will easily fit into your home or apartment and some even small.

The single-leg deadlift will sculpt your butt, hips, and upper legs. For balance, place your hands on a wall or chair. 5. Stability ball knee tucks. Squeeze your glutes and make sure to square your hips with the chair; don’t open your hip out to the side when you kick behind. Raise your leg as high as you can and then lower your leg with control and return to the starting position.

Repeat this move 10 times and switch legs. Do two sets of these. How often to do this routine & more @ https://goo.gl/EbGrV1 4 Week Workout Programs for every fitness level & goal @ http://bit.ly/13EdZgX Find us on Faceboo. How to: Sit on the floor in front of a padded bench and place a small resistance band around your thighs, just above your knees.

Lean your upper back against the bench, bend your knees and place.

List of related literature:

But all of this intensity is for a purpose: to do everything possible to develop every part of the thigh.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

reps: Complete five circles in one direction and five in the other, working from your knee up to your pelvis and stabilizing the action you on a 45-degree angle, keeping them glued together; continue pushing until your inner thighs touch.

“The Women's Health Big Book of Pilates: The Essential Guide to Total-Body Fitness” by Brooke Siler, Editors of Women's Health
from The Women’s Health Big Book of Pilates: The Essential Guide to Total-Body Fitness
by Brooke Siler, Editors of Women’s Health
Rodale Books, 2013

With regard to exercise selection and glute sculpting—that is, targeting a specific region of the glutes with an exercise—I’ll simply refer to the upper and lower subdivision of the gluteus maximus.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

If you want to work the inner area of the thighs, keep the feet wider than shoulder width and point the toes out.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

To add intensity to this exercise while maintaining the position achieved in step 2, lift and lower the top leg three to five times before lowering both legs in step 3.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

In either case point the toes to the rear, tighten the gluteal muscles, and last, keeping the knees extended, hyperextend both thighs, allowing them to become comfortably abducted at the same time.

“Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners” by David Coulter
from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners
by David Coulter
Motilal Banarsidass, 2004

This exercise will give one well developed thighs.

“The Complete Works of William Walker Atkinson: The Power of Concentration, Mind Power, Raja Yoga, The Secret of Success, Self-Healing by Thought Force and much more” by William Walker Atkinson
from The Complete Works of William Walker Atkinson: The Power of Concentration, Mind Power, Raja Yoga, The Secret of Success, Self-Healing by Thought Force and much more
by William Walker Atkinson
Musaicum Books, 2017

This asana is useful for your inner as well as outer thighs.

“From XL to XS: A fitness guru's guide to changing your body” by Payal Gidwani Tiwari
from From XL to XS: A fitness guru’s guide to changing your body
by Payal Gidwani Tiwari
Random House Publishers India Pvt. Limited, 2011

Furthermore, the muscles of the inner thighs are meant to be challenged daily; they too suffer from underuse.

“3 Minutes to a Pain-Free Life: The Groundbreaking Program for Total Body Pain Prevention and Rapid Relief” by Joseph Weisberg, Heidi Shink
from 3 Minutes to a Pain-Free Life: The Groundbreaking Program for Total Body Pain Prevention and Rapid Relief
by Joseph Weisberg, Heidi Shink
Pocket Books, 2005

While performing squats and lunges, maintain a straight spine, keep the knees behind the toes, and be sure the majority of the body’s weight is in the heels, as the knees and hips are flexing and extending.

“Massage Therapy E-Book: Principles and Practice” by Susan G. Salvo
from Massage Therapy E-Book: Principles and Practice
by Susan G. Salvo
Elsevier Health Sciences, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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22 comments

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  • I have been using Blogilates videos for years, Cassey is amazing. I am wondering if anyone knows what the second song is in this video is (Butt lifting and thigh sculpting workout), the one she says sounds like Shawn Mendes. I have tried shazaming it, but doesn’t work. Anyone?

  • Yea!!!!!!! Today was the first day I could keep my heels together for Froggers. Thanks so much for such great exercises. ����������

  • It’s been 3 months and I still can’t get used to this work, I still need just a few breaks here and there but my booty looks amaaaaaazing!

  • Omg gosh guys.. I didnt even realize how strong my tights are now… I have been doing her 10 mins thight workout with the hot potatoes and stuff and also her saddle bag workout.. And let me just tell you my thights are really strong now.. I see slight tone like very slight… But most importantly my thights are really strong now..

  • What about a Boho Beautiful Wall Calendar 2021 a mixture of Yoga and Pilates poses, travel, you and mark portraits, meditation, the odd food recipes but each month has a new message, a food for thought. That would be amazing. I’d definitely buy this.

  • Thank you for your great, short, challenging and “just right” videos I’ve always felt shame around my flexibility or ability to perform exercises when I’m at an unfit stage (getting back into it after a transition to remote work at home) at but somehow you know exactly when to push and when to encourage. You make me feel like fitness is a possibility for me, and I even smiled a few times during this, thanks to you! Thank you for creating and sharing these videos! I believe you will help me achieve my goals of mobility, taking care of my heart and body, and ultimately feeling fit and free!

  • Cassey, I absolutely love this video. I really like how it sounded like you were almost whispering, just that calm quieter tone of voice at the beginning. It almost felt like a stretch video but with the benefit of a workout that doesn’t make me wanna cry. Like, this quiet encouragement kept me going and my mind calm. I almost fell asleep when we laid down and during the grasshoppers, I just felt so at peace. I really like this calm feeling and especially because this was the last workout video of my day. Perfect way to end, thank you!

  • 3/28/2020
    This was supposed to be my friend’s wedding day but they had to push it 8 months back due to the Covid-19 ��
    Anyways March is almost over ����❤️

  • I really, really, really liked this!!! Thank you so much for your time and encouragement; I appreciate you more than you know! Blessings!:-)

  • WOW how am I sweating from this? I didn’t do the cardio part yet lol. It’s tough to keep the foot flat on the ground. PS you look amazing!

  • alright, i did this challenge for 7 days and the result was absolutely amazing, i wish i had measured my thighs, but anyways i can see a huge difference and i lost so much of my thigh fat and they are much more leaner, and it only took 7 days, thank you cassey, i really appreciate your effort, i really look forward to do your 7 days abs challenge <3

  • Today was my last day of the 7day thigh challenge! Those were really the most longest 7 days till date..! ���� I never took a before photo on day 1 becoz Never really thought I could get so much better and and have stronger legs at the end of this challenge! Tysm dear Cassey for your optimisum and constant motivation!!! ❤️❤️������

  • Beautiful day in May to exercise! It is my favorite most perfect time of the year between air-conditioning time and the beach! My legs ��it!

  • So quick and short BUT sooo effective! Finally i found a video that focuses on your inner thighs because thats what i wanted to target, and i actually felt my inner thigh working wow so good! I loved it ��

  • Hi dear do u have any calf slimming quick workouts? I stopped watching during my pregnancy because your workouts were a bit to fast paced to follow. But im glad to be back again. Stay safe

  • hey bailey, im going to try this everyday! great video, tho i wonder do you have a calf slimming vid? mine are huge and idk what to do, idk if its muscle or fat and its really annoying. much love x

  • I’m so glad to have found your videos and your workout calendar. I started it last week sunday, and while i havent been consistent doing every days workout, ive managed to do more within this past week than i have in a really long time. I do have to make some modifications or not completely do certain moves because my joints have already betrayed me in my early 20’s but It still feels good to be able to workout and already see improvement in how well I can hold up and how my body is already improving after a short time. It’s really helping boost my mood as I haven’t enjoyed my body’s appearance or weight lately, but knowing im able to work through the daily videos with your motivation has been awesome

  • Thank you so much bailey! This is really helpful since I have a screen time limit so I needed a workout that works while not taking too long! Tysm:)

  • I just saw this and oh my god, I haven’t even try it I just knew its gonna be a killer burner. ��
    I’m gonna try this tomorrow. Just wanna remind the girls to do your after workout stretching. It helps a lot! ��

  • What I love about Cassey’s workouts is that they’re hard without killing your joints. I have a few injuries, and a lot of days I can’t do much with my hands and my feet. Most other workout videos are either too much impact for me to do, or so easy going that I feel like I haven’t worked out. Cassey’s are perfect!

  • This is only my 4th day in a row doing this workout and the first day I was literally sweating my assss off but now I’m a lot stronger ��

  • ve never tried Pilates. I’m very fit doing HIIT workouts with weights but I feel my legs aren’t toning up or getting lean. I always thought u needed weights when working legs. A trainer said avoid squats and lunges. Would Pilates be better?? My cardio is more kickboxing now