A 10-minute mat workout targeting your lower body with side-lying thigh lifts, glute bridges, and core work. The instructor offers alignment cues and modification options using pillows or cushions, with timed reps and breathing guidance throughout.
Chapters
Hey guys, welcome back. Today we'll be doing a workout which is going to help you to energize your body completely. This workout is going to be on the mat and all you need is your own body weight and a yoga mat. But before we begin, let me just remind you that if you like such short, quick do-it-yourself videos and do it along with me videos, then click on the like button and subscribe to my channel and let me know in the comments below which video you want me to make next. So before any further delay, we're going to get started. Get your yoga mat ready, and in this video we will be doing exercises for the outer thigh, the inner thigh, the hamstring muscle, which is the back thigh muscle, the glutes, and the abdominal muscles, and a little bit of the back. If you're ready, let's get started. Grab a mat and put it down, lay it out, and and I want you to lie down on your side. So put your elbow down here. Do it along with me. Stretch your legs out. Now this short routine is going to help you to get absolutely energized. The first exercise is the outer thigh exercise. So I wanted to stay in this position. Keep your neck up. Now for some reason, if you cannot hold your neck up, then you can lie down fully, or you can put a pillow or a cushion, or you can even do it on the bed. Place your free hand in front of you so that your back is not tilting, and let's get started. Lift and lower. So when you lift and lower, don't bang your leg down. Lift and control it back.
Pull your knee in and relax completely. Fold your leg, flex your foot, don't point your toe, flex your foot, flex your toe inwards, working on the inner thigh. Squeeze up and come back.
5, 6, 7, and go.
Let's go together.
1, 2, 3, working on the inner thigh muscles, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20.
Come up, just rest it up for 5 seconds, and we're going to switch sides. If you get tired at 10 counts or 15 counts, is absolutely okay if it's your first day. Take it on to the other side. Tuck your elbow in. This position is called the side lying position. Elbow, shoulder, and your ears in one line, body in one line, abdominals held in tight, free hand in front. You're going to lift and lower. Let's go.
Come back, pull your knee in, release the pressure from the outer thigh. Fold your leg, abs held in tight. Don't tilt backwards, keep your body well aligned, toe pointing inwards, palm down. Lift and lower. 1, 2, working on the inner thigh, 3, 4. This position is called the side lying position.
Come back, just sit around for 5 seconds, relax the pressure. Now the next exercise is for your glutes and for your back thigh. This position is called the box position. So come on your palms and knees. Now in this position you will tend to let your belly hang down, but I want you to pull your belly button into your spine. Keep your back flat. You can put cushions under you, underneath your knees. Take one leg out, point your toe Lift and lower. This exercise is for your glute muscles.
1, 2.
Because we are seated down on a chair most of the times, this helps in releasing all the pressure from your hips and from your glutes.
Come back, shake, shake, shake, relax. From here we're going to work on the back thigh. Again, in this box position, belly button in, take one leg out, lift the leg up and hold it there.
I want you to come out, just shake, relax. And working on the spine now, tuck your toes in, tuck your body in. Lift up and hold it there.
10, 9, 8, 7, 6, 5, 4, 3, 2.
10 more.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Come back and all the way down. Okay, stomach down, feet are pressed down. This brilliant exercise is for your back. You need to listen to my instructions very carefully. In this exercise, we are only going to lift the upper back up. We are not going to lift the upper back and the lower back. If you feel that your lower legs are lifting, then you need to press them and keep them grounded because that otherwise could injure your back. Feet together and working on the spine, up and back. Let's do this together.
Relax, head down, palms under your shoulders, come up. First, let's just relax the spine. Sit back as much as you can and stretch out. And this last bit that we're gonna do is we're gonna work on the abdominal muscle, and we're going to work on this part again. This is called the flat position. Lie down flat, center yourself, palms down. Now let's work on the upper abs. Squeeze up and lower. Simple exercise, but it can get very complicated if you're going to use your neck. So do not use your neck, just place your fingers, just lace them gently and use your upper abs and come back. Imagine a chin— imagine an orange between your chin and your chest and look up at the ceiling.
The last exercise is— keep your feet together, is called the bridge. All I want to do is squeeze, tighten your back thigh and your glutes, and relax. Brilliant exercise if you have back pain. Let's go.
1, 2, 3, 4, 5, 6, 7, 8, 9.
Last bonus one, up and hold it there and pulse it out. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Come back, pull all— both your knees into your chest, hug yourself, release the pressure from your lower back and from your back, from your glutes. Hold it there. Now you can turn to one side and be seated on the mat, or you can just cross your ankle Come up, rock yourself up, be seated on the mat. I hope you did this workout along with me. Excellent, brilliant workout, helps you to energize yourself. And if you like this, click on the like button, subscribe, share it with your friends, and join me in becoming a Health Warrior. And let's get you fit and healthy.
