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Do Stretching Exercises That Tone Your Abs and Your Booty
🔗 Link to 30 Core Exercises: https://shorturl.at/BqUxg
🔗 Eat This to Tone Abs and Butt, without Thigh Workout: https://shorturl.at/fGA34
Looking to tone your abs and booty? Look no further! In this comprehensive workout video, we'll guide you through a series of stretching exercises that not only target your abs but also sculpt and tone your booty for that perfect summer body! From core-strengthening Cobra poses to intense crunches and dynamic plank variations, we've got you covered. Plus, we'll throw in some renegade rows and mountain climbers for an extra challenge. Whether you're a beginner or a seasoned fitness enthusiast, these exercises are perfect for everyone. So grab your mat and get ready to feel the burn! 💪 #AbsWorkout #BootyWorkout #StretchingExercises #FitnessJourney #BodyToning #WorkoutMotivation
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0:00
Hi, I'm Amelia Jane and this is your 20-minute tone fusion class
0:04
So today we are going to be using a mini-band, but if you don't have one at home, don't worry too much about it
0:10
But for the start, we're not going to use it. So we're going to just pop it to the side. We're going to step to the top of the mat
0:14
We're just going to go for a little bit of a stretch. I want you to send your arms lift up high. Exhale, forward, fold
0:20
Tummy over thigh. Stretch with the lower back. Inhale again. Sweep up high. Exhale, drop down
0:25
So as you're lifting, when you think about tucking your tailbone, core tight, go to
0:29
Down and lift drive up. Let's do one more. Go down and lift drive up. Okay with the next one you're
0:37
going to take the forward fold hold it here. Little pedal out through the knees little movement side to
0:41
side. We're here five four three two one we're going to step back to a downward facing dog
0:50
Still just stretching out starting to warm up the muscles pedal out the knees move your head side to
0:54
side. Okay so we're going to be starting to warm up through each group at the same time. So it's
0:59
It's going to be the right and left. We're going to lift your right leg up towards the sky. Point through the toe, shoulders away from ears
1:06
Push the toes up. We're going to take the right toes down to mat. Lift leg up high
1:10
So it's going to start to warm up right leg, right leg. Left heel can be lifted, left heel can be lowered
1:15
If you find you that it's a bit too much onto the wrist, you can always drop the left knee down
1:19
What I want you to watch is that your lower back isn't overarching as you take that leg up to you high
1:24
Let's go five more. I want you to feel your core as well
1:28
It should be nice and tight. Sorry, that was four now, it's three
1:34
Nice. Two. Next one, right leg stays up to the sky. We're going to pulse up, 10
1:40
Nine, eight, seven, six, five, four, three. It's not a little on one
1:48
Right knee, left elbow, twist, and then kick the leg up high
1:53
Let's go right knee, left elbow, twist. Kick back up high. Let's do four more
1:57
Let's go twist and back up. So that's working the obliques, working your shoulders, working that glute as well
2:04
Two. All right, last one. Hold right knee to left elbow, just hold
2:09
Five, want you to inhale through the nose? Exhale. Three past left
2:14
Three. Let's go two. Good, last one, inhale. Send the right leg left up
2:27
Send your right foot forward in between the palms. go through this lunge position stand up so you want to make sure that your shoulders are stacked on top of the hips
2:35
palms come through heart center we're going to drop down left down and lift so this is just starting to warm up in towards those glutes
2:43
thighs all right four three three two last one hold left knee nice and low little pulse down that's a little push a little push here eight seven
2:59
six five four three two we're going to hold that left knee low so it's slightly hovered
3:06
palms still to heart center incline the chest you're going to feel that right glue lift back up
3:11
so this is core quad glute hamstring lift keep that balance five and up four and up let's go three
3:26
and up let's go to nice with the next one, you're going to incline that chest hold
3:32
Little pulse, here we go down. Can you shoot your arms forward? Even more is come up and in
3:38
Elbears slice, arms reach. Here we go. Ten. Push. Nine. Push. Oh, that glue
3:45
Challenge. Lift right heel off mat. Here we go. Six. Five. Four
3:53
Three. Two. Last one. Take right heel down. Arms forward, palms through, heart center
4:01
Keep your balance. Pulse into the standing leg. 10, 9, 8, 7, 6, 5, 4, 3, 2
4:12
Hold 1, we're gonna take left knee in towards the chest on the exhale
4:16
Send, left leg back into this warrior 3 variation. Exhale, squeeze the core
4:23
Further challenge. Take arms forward, let's do three more. Exhale. Let's go for two
4:31
In breath. Exhale up. Last one. Bring it forward. Bring the left knee up and hold
4:41
You're going to step the left foot to the side of the mat. Feet are as wide as the mat
4:45
Toe slightly point out. We're going to take squats, 10 rounds. So we're going to drop
4:50
Lift. Drop. Left. Eight. Seven. Push those hits back. Keep we got six
4:57
Six, five, four, doing good, three, two. Next one, I want you to hold it low
5:06
little pulse down, little pulse it. Here we go 10 nine eight seven six five four three two one Forward Fold All right that right glute should feel it
5:21
Now let's go to the left. Inhale, lift to length and halfway. Step back, down dog
5:27
Puddle out on the knees here. Eight, seven, six, five, four, three, two
5:35
Left leg goes up. Point through the toes, tap the mat. Down. That right leg should get a nice stretch as well as you push the heel low
5:44
Getting that right handstring. Let's go five, four, three, two
5:56
All right, next one. Keep the left leg lifted. A little pulse up, ten
6:00
Nine, eight, seven, six, five, four, three, two, left knee right elbow twist and then lift the left leg up let's go to twist lift left leg up four
6:17
up three and up let's go for two and up left knee right elbow hold five let's go forth
6:29
let's go four feel the obliques fill the shoulders keep twisting three two two
6:38
Last breath, inhale and then send the left leg up high to sky
6:43
Left foot, steps forward, lift up through lunch. Keep that balance, it doesn't have to be too wide, palms through heart center
6:52
Roll the shoulder is back, here we go, bend down, and lift, down, and up, push, and lift
6:59
Nice, five, four, three, two, next one hold nice and low little pulse down again so squeezing both close together keep it in towards
7:14
your midline as you start to feel that left quad back quad as well eight seven six five four three
7:23
two hold the pulse incline chest exhale pull back up there we go you should already feel it there
7:31
squeeze up go forward lift up all that bones four and lift three and lift awesome guys two that next one
7:45
you are going to hold the chest forward here we go little pulses down down can you take arms forward
7:50
can you add those elbows in stretch nine stretch eight stretch challenge pop your left heel off the man
8:01
six here we go five four who that burns three let's go two next one that left your drops down come up
8:14
that warrior three variation pulse into that standing leg focus on it on moving point 10 nine
8:21
eight seven six five four three two inhale exhale right right
8:31
knee up. Inhale, press. Keep that balance. Exhale, drive up. Happens on the left side. Inhale back
8:42
Exhale. Maybe you can take the arms forward. Stretch them. Exhale left. Two. You can have a soft bend in through
8:53
that standing leg trying not hyper-extend. Last one. Hand up. Set the right foot to the side. Here we go
9:01
The squats, drop, lift, drop, lift. As you come up, can your heels pop up, down, lift, six, up, five, up, four, up, three, lift, left, last one, you're going to hold hips low
9:22
Can you lift the heels up high? Pulse it, 10, 9, 8, 7, 6, 5, 5, that's should
9:31
Shaking four, three, two, one, heels drop. Forward fold. Little side to side
9:40
Grab your band. We're coming down to the mat. Okay, so band is going to come over the thighs
9:48
We're going to work the right leg first. Taking it into mermaid position
9:54
we're going to take your heels, bring them in line with your shoulders. Sorry, those are your hips, hips in line with shoulders and it's a straight line
10:00
So when you're just slightly in front of you, everything is this late, long line here
10:05
Left elbow directly underneath the left, shoulder, right, palm to right hip. Stack your hips, trying to allow your torso come down
10:11
Open chest, feel strong, right leg up, down, lift, lower. So the feet are coming up with you, working into Mermaid
10:20
Lift and lower. So we going to start to tone up in towards these glutes hit all three main muscles upper middle and lower Good So as you lift up this right leg try your best not to move the upper body Try keep your core nice and tight Yeah Five Four Three Two The next one right leg stays up We going to pulse it up Little lift Little lift Nice and smooth That is all Okay so you already going to feel that burn already You don need the leg to be
10:55
super high. Alignment is key in any kind of toning class in like bar or Pilates. You want to keep
11:02
everything aligned there. Mine's already shaking. That's how much it should burn already. 10. 9. 8, 7, 6, 5, 4, 3, 2. We're
11:14
going to hold that leg up. I'm going to draw small circles. They're so tiny. So what we tend to do
11:21
here is we tend to go really quick so that you get to the end quicker. But actually, I want you to go slower
11:27
So much slower. You're drawing a golf ball with that knee. Ah, it's shaking. Let's go 10, 9, 8, 7, 6, 5, 4, 3, 2
11:42
Change it up. Other direction. Let's go nice and smooth. Hit that other area of that glue
11:48
That's looking good. You can see it going lower. But try fight it. You can go
11:53
10, 9, 8, 7, 6, 5, 4, 3, 2. Let the leg drop down, give it a little tap
12:04
Release the glute. All right, we're going to lie down. Left forearm comes down
12:10
Maybe the ear goes in towards the hand, or you can stretch the hand out
12:14
Just rest your ear down towards your forearm. I prefer to keep my head up
12:18
So from here, we're going to lift that leg again, but I want you so bottom knee to come up just slightly, just an inch
12:24
You're going to stretch your right leg and then exhale drive the knee back up
12:29
So just using your obliques, exhale, back up. Stretch the leg, drive the knee back in on the exhale
12:39
So you're trying to keep again, hips stacked, shoulder stacked, trying not to let this part of the body trying to collapse down
12:46
Let's go four. Exhale, drive in. Let's go three. Exhale going. One of the lead out
12:55
Two. Ha ha. Last one. Leg's going to stay long to the bottom on the mat
13:01
Little lift. Little lift. Ten. Nine. Eight. Seven. Six. Five. Four. Three
13:10
Two. So a reminder of this left knee. Take it just an inch higher if you can
13:14
So it's in line with the hip. Keep pulsing that leg. I want you to flex the heel
13:18
Keep adding the pulse. You're going to send the leg four. forward towards me and then go back. Nice. So we go forward, two, back, two. Forward to. That gets that
13:30
back, glutes. Here we go forward, two, back, two, three more and back. Let's go to, my god, my glutes are
13:41
shaking like mad. Last one, that leg is going to stay forward. You're going to pulse it here
13:46
That is your hairpin, that's your finner on that booty. Let's go lift
13:50
lift lift oh let's go final on the clock we got 10
13:57
9 8 7 6 5 5 4 3 3 2 1 drop it down give your glute a little tap
14:07
well done roll on towards your back for me bring the knees in towards the chest
14:12
little cut a little squeeze and then you're going to keep the knees at table top position
14:16
a little bit of abs your lower back pushed into the mat little wrap of your thighs
14:21
Little wrap out. Little wrap out. All right. So, into your swing your tips
14:26
behind the back of the head for me. Elbows go wide. Option, you can say here
14:30
Option two is your toes tap mat. So we're going down. Two. Up
14:35
Two. Down to. Challenge. Lift upper body. Lift up. Drop. Two. Lift
14:43
Two. Keep wrapping those thighs out. Yep. Let's go four more. Inhale
14:48
As you lower. keep the lower back press some mat, exhale drive on up. Let's go three
14:53
exhale drive up. Two, exhale, lift up. Last one, you're going to keep your knees at tabletop position
15:01
Take your chest off the mat, arms forward, hundreds. Here we go, push, push, push
15:07
Yes. All right, challenge, add the legs. Go forward to. Exhale, drive in
15:13
Let's go. Inhale. Exhale. Inhale. stretch exhale back in three more forward two in two let's go to add in next one can you
15:29
hold the legs forward hold it or the knees in you've got 10 nine eight seven six five
15:37
four three two knees just one awesome guess what you got the other glute to do All right so I just going to turn around Still keeping the band over thighs Remember the mermaid position
15:51
On to that left glute now. Feet in line with the hips, and eyes the shoulders, straight line
15:55
Right elbow down. Your core is tight, making sure you're not fasting like so
15:59
You want to keep up nice and strong. Left palm to left hip or out in front of you to keep your body stable
16:03
We're going to take that left knee up, up and down. There we go
16:08
Lift. So check your. with your body. Notice how it's feeling. Are you rotating your hips to try lift to the left knee off
16:14
Don't do that. We want to feel nice and strong. Knee just in line with those hip flexes. Up and down. So also
16:21
you might notice, one blue might not be as strong as the other side, which is normal. Let's go up
16:29
and down. Lift. Lower. Feel that burn already. Eight more. Seven. You're doing awesome
16:40
Keep going. Five. We're so close to the finish line. You're nearly over that 20 minutes. That's all we ask for
16:46
Let's go to. Next one, you're going to keep that knee lifted. Hold. Little pulse up. Up
16:52
Let's go. Little lift. Little lift. Again, watching your torso, watching your upper body. Squeeze lift. We lift. All right. 10, 9, 8, 7, 6, 5, 4, 3
17:10
Two, you're going to hold that leg up. Small circles. Right what I said about the golf ball
17:14
It's so tiny. And we're doing it super slow. Think about the leg being stuck on honey or mud
17:21
It takes time to go through it. Get that rhythm. It's slow
17:26
Keep fighting that band if you can. You're still working those boots even if you don't have it on
17:33
Five, four, three. Smiling through that pain. So should you smile. All right, change up the direction of the circle
17:43
Change it up that other way. I know it burns. It's mean
17:47
Watch that torso. Let's go to lift and move. Five. Let's go for four
17:58
Here we go for three. Let's go for two. And hold that leg up
18:04
Drop that glute down. Give it a tap. Oh, well done. So rolling on towards the side
18:10
right ear into right hands. Left leg goes long. You're going to bring that right knee
18:15
Just remember a little bit up. You want it close towards that right thigh. So we're going to just pull the leg back and drive in
18:21
Extend the leg out. Exhale, drive in. Stretch out and drive on in
18:29
Let's go to the stretch. Exhale, drive in. Four. Again, using that torso
18:37
Use your waistline. Try to keep a nice and strong. Three. Yep, looking good. Let's go two. Nearly there, left leg's going to stay long. Here we go. Pulse. Lift, lift, lift the sky. Yeah, a little up, little down. So remember we want that right thigh close towards the hip, driving in. Little up, little up, up. Start to flex that heel. You're going to kick the legs towards me. We go forward, two, back, two. Try to keep that spine long. You go back, two. Also
19:10
forward, two, back. Two, three more. Forward, two, and back. Two, let's go for two
19:19
Half that glute burns. Last one, you're going to keep that leg forward
19:23
Hold and lift, and lift. Little pulse. Yep, you've got it. Ten seconds, up, up
19:29
Here we go. Eight. Seven, six, five, four, three, two, one, drop a dab
19:38
Give that glute a little tap out. Well down, roll onto the back. From here, you're going to bring the knees in towards that tabletop position
19:45
In today's finger tips behind the back of the head. This time just legs go long. Hold
19:49
We're going to go down. Two. Up. Two. Lower back stays into mat
19:56
And up. Two. Challenge. Extend the arms. And maybe go up. Two
20:02
Lengthen. Two. Here we go. Lift. Two. You've got four more to the stretch
20:07
Exhale. Up. Two. three, nearly done, guys, you're doing awesome. Here we go, stretch, two
20:15
Let's go up, two, lift, two. Next one, can you hold arms, hold legs
20:22
45 degrees, hold 10, 9, 8, 7, 6, 5, push it, it, four, three, two, one, well done
20:34
Knees into chest. Oh, take away the band. Let it go beside you
20:43
You did awesome. That was a fiery one. Thanks so much for joining me for that 20 minute tone fusion class
20:56
Once again, my name's Amelia Jane. See you again soon
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