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About This Workout Squat and lunge your way to a shapely lower half! Coach Nicole will lead you through four targeted exercises (plus stretches) that will help you develop tighter and firmer muscles over time.
Length: 6 minutes Equipment: None Type of Workout: Strength training (toning) & flexibility Muscles Worked: Glutes and hamstrings Fitness Level: Beginner to advanced Impact: Low-impact Safety Precautions: Because some of these exercises require good balance, only attempt them if you feel comfortable. Hold on to a nearby chair or wall for support if necessary. Since this video will work your muscles to fatigue, rest at least 1-2 days before doing additional lower body exercises. Extra Tip: Watch out for poor form! Make sure you don't lean forward when lunging or squatting, and try to keep your weight balanced equally between both feet.
6 Minute Booty Blasting Workout
About This Workout Did you know that the gluteus maximus is actually the largest AND strongest muscle in the human body? This muscle works hard when you run or briskly walk—especially when going uphill. But women also tend to store fat in the buttocks. While fat storage here is normal and healthy, excessive fat storage on top of the largest muscle in the body can result in a lot of bulk. With age, this area can become droopy and flat—an appearance that most women want to avoid. If you're tired of performing endless squats and lunges in hopes of slimming and shaping your derrière, then this short, focused workout is for you. These exercises target the gluteus maximus to retain strength and muscle tone, and also work the surrounding muscles, including the gluteus medius (located at the superior and outer portion of the buttocks), gluteus minimus (located underneath the gluteus maximus) and the tensor fascia lata (near the quadriceps). After just six minutes of these targeted exercises, you WILL feel the burn and notice tighter and firmer muscles over time.
Length: 6 minutes Equipment: Body weight, mat (optional, for cushioning) Type of Workout: Strength training (toning) & flexibility Muscles Worked: Glutes Fitness Level: Beginner to advanced Impact: Low-impact Safety Precautions: A mat will help cushion your body on the floor. Since this video will work your muscles to fatigue, rest at least 1-2 days before doing additional gluteal exercises. Extra Tip: Only complete as many exercises as you can, taking a break as needed. As you progress, try to finish the entire video.
15 Minutes Abs Workout
About This Workout This workout will help you strengthen (and stretch) your abdominals, obliques, lower back, and hips—without any equipment. Coach Nicole will take you through one short set of 10 exercises (plus stretches) for a complete core challenge.
Length: 15 minutes Equipment: Body weight, mat (optional, for cushioning) Type of Workout: Strength training (toning) & flexibility Muscles Worked: Core (abs, obliques, hips, lower back) Fitness Level: Beginning to advanced; since this workout has few transitions, it may also be suitable for individuals with limited mobility. Impact: Low-impact Safety Precautions: A mat will help cushion your body while lying on the floor. Since this video will work your muscles to fatigue, rest at least 1-2 days before doing additional abdominal/core exercises. Extra Tip: Only complete as many exercises as you can, taking a break as needed. As you progress, try to finish the entire video.
Inner and Outer Thigh Toner
About the Inner & Outer Thigh Toner Exercise Fitness Level: Intermediate to Advanced Equipment Needed: An aerobic step with at least one set of risers and a resistance band (tube) with handles Type of Exercise: Strength training Muscles Worked: Inner thighs and outer thighs (hips) Safety Tip: Make sure the handles of your resistance band are secured tightly around your shoes during this exercise.
Calf Raise with Hop
About the Calf Raise with Hop Exercise Fitness Level: Beginner to Advanced Equipment Needed: Dumbbell (optional) and a wall or chair for balance (optional) Type of Exercise: Strength training Muscles Worked: Calves Safety Tip: When hopping, keep your knee slightly bent and land softly on your feet.
Health and Exercise Disclaimer
The resource information on this website is general in nature and is not intended as a substitute for competent medical care, legal advice or other professional counsel. No representation is made as to the accuracy of the information herein provided. Information about organizations listed on this website is provided by the organizations or acquired from public sources. No endorsement of said organizations or their services is implied.
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