(Eng) Shape/Slim Butt & Legs in 14 DAYS! | NO SQUAT Lower Body Workout with Cool Down, Knee Friendly

Hi guys, today we are going to be doing a leg and booty workout at home with no equipment This routine will burn fat, tone your butt And correct the problems of front thigh protruding and thick calves Now let's get into the workout The first exercise we're going to be doing is a Hip Opener Please raise your knee to the side to form a circle outwards, and move it out in circular motion All right, let's switch to the other leg Tighten both your butt and core, keep your body still while you circle your leg Alright, now

let's get ready for the next exercise Single-leg Deadlift, this will target your hamstrings and glutes Engage your core and lift your legs back until it's parallel to the ground then straighten your leg backwards hold there for a few seconds and keep the balance as the supporting leg is slightly bent All right, let's repeat on the other leg As you go down please make sure your back is straight and aligned with your leg This exercise will prevent or fix a problem called hyperextended knees which causes protruding front thighs, thick calves and anterior pelvic tilt sometimes it

may also cause lower back pain and knees pin Okay, take a break. The next one is Glutes Bridge For faster results, you can use a resistance band This can effectively train our glues, the back of thighs and also the lower back Engage your core, tuck in your tailbone, contract your glutes and thrust up, to make your thighs in line with your body Hold it there for a few seconds and recover until your butt barely touches the floor All right, take a break. The next one will be Clam Shells Be sure when you lift your knee

up, only rotate from hips, not the lower back. Please keep your body still When you lift your knee up, the heels must be in contact and toes are flexed backwards, to the biggest extent This exercise is great for fixing Hip Dips by targeting the gluteus medius Please make sure to squeeze your glutes throughout this exercise especially when your leg is fully opened, squeeze your glutes harder and hold a few seconds there All right, have a short break, the next one is Side Planks with Leg Raise This will work our glutes, legs and abs Your forearms

should be perpendicular to your body Be sure to tighten your glutes and core, raise your hip off the floor as high as possible and hold for a few seconds at the highest point before returning Now switch sides and complete the same exercises, starting with clam shells The most effective one to train our gluteus medius This muscle play important role in stabilizing our hips and protecting our knees For example, if your gluteus medius is weak your knees will rotate inwards or outwards when you squat or run which will cause pain in your knees So please try

your best to do this exercise, you can do this! Okay, have a break and get ready for the coming Side Planks Please make sure to squeeze your glutes throughout this exercise especially when your hips are lifted to the highest point squeeze your glutes harder and hold a few seconds there before returning All right, let's take a break and get ready for the next one - Donkey Kicks if you have problems with knees or wrists you can also do a standing back lift instead Tighten your core and lower back to make sure your back remain flat

Tilt your toes backwards and pin heel into the ceiling hardly Okay, let's switch to the other leg Pin your heel to the ceiling, while keep your hip parallel to the ground your leg doesn't need to be lifted too high and your back should not be caving in All right, have a short break and next we will have Booty Blasters It's great for your glutes, hamstrings and lower back Engage your glutes and the lower back muscles lift your legs slightly off the ground as you open up your legs and close them down Alright, take a break

The next one would be hamstring curls To see faster result, you can hold onto a small dumbbell or bottle with your legs Keep your knees and ankles together Tilt your toes towards your knees then reach your heels to the butt, as close as possible Please keep squeezing the glutes and make sure your thighs are not lifted from the ground This is another effective exercise to correct hyperextend knees Great job! Now let's get ready for the next and the final moment - Glute Bridge Matching You are almost there! This one will train our glutes, core and

hamstrings Please tighten your core and glute, to maintain your thigh and body in a straight line Don't lower your hips Hang in there, everyone! Almost done, you can do it! Now it's time to relax and stretch a little First we will stretch the glutes Place one leg over the other knee, and pulling the leg towards your chest to feel the stretch in your glutes Okay, let's switch to the other leg Next we will stretch out the hamstrings First bend your knees and pull your leg into your body and then slowly straighten your leg and make

sure to hold the position Now repeat on the other leg, as you relax and take a few deep breaths Okay, now let's stretch the quads, the front of your thigh Bring your heel as close as possible to your booty gently Okay, let's switch to the other leg All right, next we will put yourself into the Downward Dog Position With your butt towards the ceiling, your elbow close to your ears Plant your heels to the ground and feel the stretch Now let's step alternately, feeling the stretch in your hamstrings and the calves Okay, let's stretch the

Iliopsoas muscles Move your body and knee forward at the same time Keep your pelvic in natural position, don't tilt it anteriorly You should feel the stretch in the iliopsoas muscle and the front of your thigh Okay, let's switch side if these muscles are overtensed, they will restrict leg rear lifting and also cause lower back pain and thick thighs so this stretch is extremely important! The last step, if you want to, you can use a foam roller to relax your muscles especially if you have hyperextended knees Let's massage our calves first, by engaging in the front

back and the left right movement Okay, let's shift to the back of your thighs, and massage in the same way Okay, let's shift the roller further up to massage our butt Finally, we will massage the front of our thighs There's no fixed timing to follow with this massage so you can do it according to your liking i just show how to do it here I hope you enjoyed this workout I recommend you can do it once or twice a day you can see the difference in about one to two weeks if you enjoyed this workout

and want more videos like this please hit that subscribe button and the little notification bell so you will get notified every time I upload a new video Alright, see you next time! Bye!