Deenaz walks you through an at-home abs and glute workout using just a yoga mat. She alternates between muscle groups to reduce injury risk, demonstrates leg extensions and glute bridges with form cues, and suggests doing two sets daily.
Chapters
Hello everyone, in this video I will be showing you exercises to work on your abs and on your booty, which is your glute muscle. So what I like to do in my workouts is I usually try to take two muscle groups and like to alternate it. When you alternate it, you are not burning out one muscle and you are not so exhausted, and the risk of injury is also less. Hi, my name is Deenaz, your health and fitness coach since 1993. Look forward— look forward to helping you and guiding you to do these simple exercises from the comforts of your own home. So in this— for this video, all I require is a mat. So go grab a yoga mat and I want you to do this exercise along with me. So take a mat and lie down on your back first. The first exercise is just Hands behind your head. We are going to do leg extension and ab exercise. Okay, so lift your legs up and put it— lift it here 90 degrees and hold it there. From here, you're going to squeeze up and back. 1, 2, 3, 4, 5, 6, 7, 8. 7, 8, 9, 10, 11, 12, 13, 14, and 15. Hold it there. Drop your legs down, put your legs down, hands behind your head. Look at a point on the ceiling and just pulse it up for 20. 1, 2, 3 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Hands down. Working on your lower abs, hands under your hips, lift your legs up and hold it there. Now drop one leg down and hold it there. From this position, you're going to go out and back. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 5 more. 11, 12, 13, 14, and hold it there. 15. Straighten out both the legs. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Bring that leg back and change your side. I'm just going to flip over on the other side so that you can see me properly, but just— I just don't want you to flip over. Just lie down and change your side. Change your leg. Hands under your hips. When you put your hands under your hips, what are you doing? You're supporting your back. That's right. Lift and hold it there and lower your leg. From here, open, close. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and hold it there. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Pull your knees into your chest, relax your back. Come up on your palms and your knees, working on your glutes. So take your right leg out, hold it there, lift it up and lower. 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15. Now all the way down. Just move a little in front. All the way down. Head down, lift your leg up and pulse it upwards. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Hold it there. Go back again on your palms. And knees and release this leg. Change your leg. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, and hold it there. Head all the way down. Lift your leg up, high up, working into the glute muscles, working into your booty. Pulse it out for 20. Now in this position, keep your abs held in tight. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Up and hold it there. Go back on your palms and knees, up and hold, and relax. Sit back on your haunches. With this stretch, you're stretching your back and your glutes. And hold it there, breathe, and come back. Now cross your leg and hold it there. From, from this position, I want you to cross and lift. 5, 6, 7, go, please tap And lift. 1, lift. 2, 3, 4, 5, 6, 7, 8, 9, 10. And 5 more to go. 5, 4, 3, 2, last one, hold it there. Now squeeze your leg in. 2, 3, 4, 5, 6, 7, 8, 9, now lift. 10, 9, 8, 7, 6, 5, last 4, last 3, 2, and 1. Sit back, stretch. Knees come up, turn around. If you have a wall like me, otherwise just stay in the same position. Palms and knees on your palms and knees, cross your leg, hold it there. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8. 8, 9, 10. 5 more. 11, 12, 13, 14, and 15. From here, squeeze in. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Hold it there. Pulse it upwards. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Sit back, stretch, and relax. Come on. Now what I've done in this video is I've just done one set for y'all, and what I would like y'all to do is go back to the start of the video and just do another second set. And you can do this like every single day. You're going to work on your abs and you're going to work on your booty. Hope you like this video, and I look forward to showing you many more exercises that you can do from the comforts of your own home, just the way I'm getting fit from my own home. Thank you and bye-bye.
