OUTER THIGH + BUTT Workout | On the Mat | Low Impact | No Equipment

Hello guys, welcome back to my channel, this is a very good

workout

for the

outer

thigh

and

butt

in which we stay on the mat the whole time. I'm trying to make faster

workout

s for you because I know there are some days when you just need something. Quick, you don't have time to make a full hour or even 30 minute workout video, so I'll try to post some shorter stuff for you guys. Let me know what else you want to see in the comments below. This workout is actually a small snippet I took from a full body workout that's in my online studio fitbycoachcall.com.

It's a lazy girl workout because sometimes we're tired moms, tired humans and we just need a workout where we're lying on the mat the whole time so there's a 30 minute lazy girl workout so if you want the full version, go ahead and head over there, it's a nice, sexy, very feminine workout on the floor all the time that we're going to do. Right now it's just body weight, they don't need any

equipment

, but if you want to increase the intensity as you get stronger you can always add a set of light ankle weights. Okay guys, that's it, enjoy, so let's go.

To get down here, since this is a lazy girl exercise, we're going to put your head on your hands and we have our bottom leg just bent and relaxed, this top leg is straight and you want to make sure that this kneecap is always pointing. go ahead, don't let it open to the side, there's no rotation in that hip here, okay, so we're just going to rest your hand on the mat here, we're going to raise it and lower it, lift it up and down now. The key here is not to lift that leg too high.

You want to stop her right here. If you lift your leg too high, you'll turn off your glutes, which we don't want. This is working the

outer

thigh

and again the side boot. keep your abs tight here and if at any point this gets to be too much just take a break, rest for a second, breathe deeply and then come back in, you can take this at a faster pace, you can take it slower however. you're feeling let's go four three two and one we're going to add right here you're going to lift it up and then bring your knee forward slam your knee into the mat keep your abs right here and you want to lift your toes up as far as you can, you're going to push it back and down to bring it up, touch the knee, push it out and down, touch the knee, push it out and down again, if you ever need a break you can hold the knee, touch up right. here, take a little break, come back, continue as fast or as slow as you need, great job, go ahead and lift that leg up, we've got a little combination, you're going to touch that knee down, turn, touch your toes down. back. you bring that knee forward again and then you push it out to tap that knee down, rotate your toes, tap that knee, especially when you tap that knee forward right here, how good it feels that the outside side of the boot on flames is working, your core is also working, a treasure if we on the right let's do one more here okay, you're going to hold that leg out, let's press it for eight, you've got it, eight seven six five four three two and one lower that leg down, stand up right here and we're I'm going to stretch up and up, up and out of that hip and I'm going to lift my chest, open, swing my legs around the same stretch on the other side, stretch it out. up and lift the chest, okay, guys, ready, we're going to take exactly the same. on the other side go all the way down the bottom leg is bent the top leg is straight remember keep your kneecap pointing forward here we go we go up and down at your own pace right here okay keep your energy up right here breathe deeply, don't you're too high with the core of your leg engaged four three two and one adding right here you lift it touch that knee again remember toes raised push it out and down take it up touch the knee push it out and down good pointy toes here good guys second side boot on fire stay with me and the last one up touch push and go down adding here's your combination you lift it up you're going to touch the knee with the front toes back and forward, push it out, touch your toes with your knee and push well, slow down if you want.

I need it and then it's up to you to keep bringing that knee forward, come on, stay with me, you've got it right here, I know that leg feels like a million pounds right now, don't give up, stay with me, let's do one more, come on. I'm going to keep that leg extended, pulse for eight, you got it, come on, eight, seven, six, five, come on, four, three, two and one down, lift it up again, let's take the same stretch again, stretch up and up, pull up and out of that ring and open your arm. swing your legs around to the other side, lift up and open great job guys if you feel those outer thighs working again if you want the full body version of this lazy girl workout that's on the mat you can head over to my website .

I have an online. fitbycoachkel.com gym where you just pay a monthly subscription fee and get access to all the workouts we have dozens of workouts we have body sculpting we have bar we have dance we have dance cardio aerobic it's a fun time so go ahead let's go I know what kind of workouts you guys would like See below in the comments below and I'll see you next time. Do we need space? Yes maybe.