Deenaz, a fitness coach with 30 years of experience, leads a no-equipment home workout targeting legs, glutes, and thighs. She walks through three exercise blocks with detailed form cues: outer and back thigh work, inner thigh with hip alignment focus, and glute isolation using a body tilt. Each exercise calls for about 20 reps per side.
Chapters
Hello everyone and welcome back to my channel. My name is Deenaz, your health and fitness coach since 1993. I've got huge experience in creating exercise prescriptions just the way a doctor creates a medical prescription. I have got about As of today, I have got about 30 years of experience in creating exercise prescriptions. Now, in today's video, I am going to be showing you some easy exercises for your legs, your thighs, and your booty. Okay, now these exercises can be done by anyone at any time and anywhere. My focus is that all of you learn to do your workouts from the comforts of your own home. So that while you are doing your house chores or while you are at your desk in your home or tending to the family, you can do these exercises anytime, anywhere. So something for you to remember is you don't really need to exercise for 1 hour continuously, 1 hour in the morning or sometime 1 hour in the evening. You can even do 10-10 minutes in the evening— throughout the day and you will still get great benefits. So without any delay, let's get started. Just a little bit of a warm-up for your thighs because this whole workout is for your thighs. So we're just going to just warm up the knee joint. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Just take your leg out and rotate it. 10, 9, 8, 7, 6, 5, 4, 3 3, 2, other way. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Other side, let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2, other way. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Just swing your leg out and your arm 2, 3, 4, 5, 6, 7, 8, 9, 10. Swing it out in front. 1, 2, 3— no tilting backwards— 4, 5, 6, 7, 8, 9, And 10. Now the first exercise is for your outer thigh and your back thigh. So please watch me once. This is a multi-joint, multi-muscle exercise. So we're going to lift and we're going to turn it back. Now when we lift, I don't want you to tilt back sideways. If you feel that you're a beginner and you have just started off, you can take the support of a wall. But if you're comfortable doing the exercises, then just go ahead and do it without the support of a wall or a chair. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Other side. 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. Now that you got the hang of this exercise, when you do a second set, you're going to work on that muscle at a deeper level. So let's go straight into the second set. 5, 6, 7, go! 1, 2, 3 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Other side. 5, 6, 7, go! 1, 2, 3, 4, 5, balance, 6, 7, keep your core in, 8, 9, 10, smile, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Now that we've got this 2 sets over, let's work on the inner thigh and working on the groin area and that hip area. So now open up this toe, but when this toe is open, you'll have a tendency of turning your body. Don't turn your body, keep your body straight and squeeze up. And back. 5, 6, 7, and go. 1, 2— you're not swinging, you're just lifting— 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Other side. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17. Feel the burn here. 18, 19, and 20. Shake your legs out. Change your leg, other side. Open up, don't turn, keep your Hips square. Keep your hips looking at me all the time. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15. 15, 16, 17, 18, 19, 20. Other side. 5, body straight, open out your toes, hips looking at me, abs held in tight, shoulders are pulled back. 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. Shake your legs out. Next exercise is for your glutes. So feet are together. Now take one leg back, and take this leg back. There is a very slight tilt in the body, and I want you to lift using this big muscle here rather than your entire leg. So focus on your glutes. Lift and only bring it back here. Watch again. You're not going to lift and bring it back here or here. You're going to lift and bring it back here. That's why that very tiny tilt is required by you. 5, 6, 7, 8. 10, 9, 8, 7, 6, 5, 4, 3, 2. 10 more. 10, 9, light on your body, 8, 7, 6, 5, 4 more, 3, 2, and 1. Other side. 5, take your leg back, abs held in tight, 5, 6, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Other side, one more set. I just like two sets, okay? It just makes the muscle burn a bit more. Change that leg. 5, 6, 7, go! 1, 2, 3, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. And other side. 5, 6, 7, go. 1, 2, 3 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Just shake your legs out. Now this, see, to look, these exercises seem very easy. But when you do it consistently on an everyday basis, you really need not go out anywhere. So I want you to do my workouts on a regular basis. Scan my entire channel. There's heaps of other exercises and heaps of knowledge because I want you to start becoming more and more aware and knowledgeable about your body. And if you want to get more knowledgeable about your journey and how to plan your journey forward, then I have a free masterclass for you. Click on the description, go to the description in the YouTube, on this channel, and click on the link and register for my free masterclass. I'll see you in there, and remember to subscribe and share. Thanks. Bye-bye.
