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At home butt workout for ballet lovers

if you are looking to tone up your derriere then this is the workout for you if you want to be notified of new workouts that I post to this channel then please subscribe to the channel hit the bell button and you'll be notified every Tuesday when I post

a new video so for this workout you're going to need a bar or the back of a chair or your worktop in the kitchen something that is around waist height that you can hold on to we're going to start with the feet in parallel holding on the bar

and we're going to take the leg that's furthest away from the bar behind in Duryea keeping the legs in parallel arm comes out into first position and we're going to find you on the front leg making sure that your knee is tracking over the second and third toes

keep the back nice and long pulling in the core we're going to pulse on this front leg 4 1 2 3 5 6 7 again 8 7 so there's no weight on your back leg good and again 2 3 4 5 6 7 8 last 8 7 6

5 4 3 2 1 and stretch trying not to fit into this hip when the knee is bent keep lifted out of the hips the whole time this time we're going to stay down in the fondue on the front leg arm in first and we're going to bend

the back leg so keep it in parallel the knees facing the floor and we're going to take the leg up four one two squeeze your bottom three four five six seven eight more here eight seven squeeze six five four three pull the core in good bring the toe

down to tap next to your other heel keep your bottoms out nice long back and bring it back up so it's just the leg that's moving four one two squeeze three four five breathing six relax your shoulders eight more here eight seven six five four three two one

bring the leg in straighten up just take a little break fold forwards to stretch out the legs and lift up and open we're going to do exactly the same now but with the feet rotated so we're in first position legs are rotated out from the hip so arm

on the bar again in front of the body do gather your legs area and fondue on your front leg knee carrying out over the second and third toes both legs have a taste at the hip in front we're pulsing one two three four keep the neck long back

long pulling the tummy in arm is out reaching into first three four five six seven eight two more lots of eight here three four five six seven eight last eight seven six five four three two one stretch up take a little shake if you need to coming back

into that same position spond you on the front leg and now we're raising the leg in an attitude position so it is turned out now at the hip knee out to the side we're not here was lifted the thigh and lifting the thigh up squeeze one two three

four five six seven eight we're going to bring it in to tap behind the heel so the legs are in a nice diamond shape stick your busts out remember squeeze up it's just the leg moving two three squeeze your bum four five six nearly there seven eight stretch

up bring the feet parallel again and take it down for a stretch relax down and pull up and open and we're going to turn round on to the other side you're going to flip your chair around and hold on at the other hand so we're starting again with

the feet in parallel and the hand is on the bar we're using the leg farthest away from the bar do cafe that leg out behind you fondue on the front leg remember nice long back pull your tummy in shoulders relaxed down pulsing one two legs are parallel four

five six seven eight again eight seven six five four three two one again one two three four five six seven eight again one two three four five six seven eight and stretch have a little shake if you need to and come back to that position so this time

we're going to fund you again on the front knee bend your back leg so the knees facing towards the floor we're not turning out yet stays parallel squeeze your bus and squeeze up one two three four squeeze five six seven eight bring it down squeeze up to squeeze

three squeeze for squeeze five keep going keep that tummy pulled in seven nearly there eight and come up take the body down flip parallel relax take a nice stretch and lift up and we're going to bring the feet into first position we're going to repeat the exact same

thing but with a rotation in the hip dig out shave the leg both legs turned out fond you knee tracking over the middle toes body forwards nice long back pull the tummy in pulse 1 2 3 4 5 6 or pulsing on the front no weights on the

back leg two three four five six two more lots of eight here one two keep going you're doing really well five six seven squeeze eight seven six five four three two one stretch up and if you need to take a shake then please do coming back both legs

always taste it out this time find you on the front leg and we're going to lift the back leg into a squeeze the thighs lifted keep the hips square don't open the hip out so the legs behind you hips square one two three four five six seven eight

it comes down to create the diamond shape squeeze up to squeeze three squeeze 4 lift your attitude and lift this leg squeeze out six breathe seven eight bring it down bring the legs into parallel take a stretch down relax so that you can feel it the stretch come

through the glutes in the back of the legs and curl your body up to finish and relax well done please comment below let me know how you got on with that work out whether you felt it in your glutes and your butt's and if you would like to

try out more workouts please feel free to have a look around this channel or you can sign up to the five day challenge the total ballet body workouts the link is below this video and if you liked this video please hit the like button share it with your

friends and don't forget to subscribe to this channel [Music]

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