字幕表 動画を再生する 英語字幕をプリント Hey, what brings you into the gym today? Oh, hip, hip. Say yeah. Don't worry too much about it. Totally normal. You know, Marilyn Monroe had them, right? Yeah, but it was Marilyn Monroe, so nobody cared. Anyway, if you want to get rid of your dips, I have just the workout plan for you. And don't tell my boss I told you. But you can easily do these at home. Standing side leg lifts. We're focusing on the sides of your hips and the glutes stand straight with your side. Facing a sturdy object chair, table or wall, you can hold on to it to keep your balance. Slowly lift your leg out to the side while keeping it straight. You'll feel a slight stretch in your inner thigh, so don't rush it. Hold it for three seconds and then slowly lower your leg. Two sets of 10 on each leg and you're ready to move on Squats. Now we're gonna focus on toning your leg muscles. Stand with your feet slightly whiter than your hips. Toes forward. Backstreet abs, engaged very ago. Slowly bend your knees like you're sitting down on an imaginary chair. Your knee should make a 90 degree angle. When you lower yourself, hold it for three seconds and come back up. It'll be two sets of 15 for this one. Side lunges. Let's tackle those inner and outer thighs and try to strengthen your ham ease and quads. Stand with your legs wider than shoulder width apart. Shift your body weight to the right foot while keeping your left foot sturdy on the ground. Bend your right knee down to a 90 degree angle. Hold it for three seconds and come back up. Do 10 reps. Switch legs and finish with two full sets, side to side squats. We're still strengthening your leg muscles, but you'll also work on your core balance and flexibility. I know quadruple whammy, right? OK, enough chit chat. Stand up straight with your legs together. Lower yourself down into a squad. Now move your left foot to the left and bring your right foot to meet the left one full of that by extending your right foot to the right and bring your left foot to meet the right one. Try for 15 reps if you can. Standing kickback lunges, another string building exercise that will help your balance too. Stand with your feet hip width apart. Take a front step with your left leg and lunge. Keep your front me in line with your toes while coming back up. Kick your left leg back and squeeze your glutes returned at the starting position and repeat with your right leg. Two sets, 15 rips. You know the drill. What's that? You need a drink of water? Sure, go ahead. Just don't overdo it. Feel free to take a short break every two minutes or so. All right, let's keep going. Curtsy lunges. You'll need to stay low on the ground and your side glutes and thighs will feel it. Start in a standing position with your feet together. Toes forward. Lift your left leg and bring it behind your right leg, like crossing your thighs and your left leg touches down, then both your knees into a 90 degree angle. Pull that for three seconds and come back up two sets of 10 on each leg and move on to kneeling side leg lifts. Let's focus on the hips, outer thighs and glutes. Seeing a pattern here. Targeting these areas is the recipe for getting rid of hip dips get on all fours, engage your core and lift your right leg out to the side with your knee still bent at a 90 degree angle. Lower that leg, but don't let it touch the floor. That's one Rep do 10 switch legs and 10 more on both leg kick backs. Stay down on all fours. With your abs tense. Extend your left leg back behind you, and as you lift, straighten it. Go as high as you can, then lower your leg. But don't let it touch the floor and repeat 10. Switch 10 more on each. You've got it. Glute bridges lie down on your back with your palms touching the floor. Ager sides. Bend your knees and keep your feet a bit wider than your hips. Lift your hips toward the ceiling. Oh yeah, you'll feel it in your glutes. All right, hold it for three seconds and lower back down. Do 20 reps for this one. During the last pose, keep your body up for 15 seconds. Side leg raises lying down. Let's give those outer thighs and glutes another go. Engage the muscles in your hips to tone them as well. Lie down on your left side and keep your body straight. Support your head with your left hand. Lift your right leg while keeping it straight. Then lower it back down. But don't let it touch your left leg. Do 15 reps on each side and two sets will do it. Rainbow. Get on all fours again. Keep your knees slightly apart in your hands, right below your shoulders. Extend your right leg out to the side and keep her toes pointed. Lift your leg. Bring it on the other side of your bent left leg and lure it toward the floor without touching it like you're drawing an imaginary rainbow in the air behind you. Bring it back to the right side and repeat 10 rips on each leg two times. Bear plank leg lips. Now let's try strengthening your core while also focusing on your quads, thighs and glutes. Start in a straight arm plant. Your wrist should be in line with your shoulders and your back straight. Lift your right leg up and then your need to bring your heel towards your bottom. Extend that leg toward the ceiling. Use those glutes to do it. Hold it like that for three seconds and lower your leg. Back down. Not to the ground, though. 10 of those on each leg. Twice. So you're gonna do these at home, right? Okay. Don't go anywhere yet. I have some other exercises you can do while getting some chores done around the house. Well, and some for when you're just lazing around bicep curls, bringing the groceries in, grab a bag in each hand. Keep your elbows firmly pressed against your sides. Engage your abs and lift each bag toward your shoulder. Do that for however long it takes you to get them from your car to your house arm. Tony cleaning the windows. You don't need me to tell you what an arm workout this is, but make it more effective by keeping your abs tense as you wipe away all that dust and suit blocking your windows up. Don't forget to switch arms, squats, putting dishes away. Every time you grab a dish, do a squat before you put it in the cupboard. You can also do this as your loading. The dishwasher. Keep doing it until you run out of dishes. No need to count Lunges vacuuming the carpet. You already know how to do them, but you might need to vacuum the same spot a few times. Every time you push the vacuum forward, bring your front knee over your ankle, bend it and lower yourself to the ground. You're back knee should slightly tap on the floor. Then finally, push off your front leg, return to the starting position and switch sides every time you change spots. Jumping jacks, folding clean laundry, you fold something new. Three. Jumping jacks. Grab another item, three more jumps and, well, do that until you finish the folding bicycle crunches Watching TV while you're sitting on the couch enjoying your show's Lift your legs. Bend your knees at 90 degrees. Keep your core engaged and start spinning your legs as if you're pushing imaginary pedals. 10 minutes should do it for this one. Seated scissors chilling on the couch. Once you've finished your bicycle crunches, extend both your legs and keep them straight. Start crossing them back and forth like your body is a giant pair of scissors. Cut that out and do that for 5 to 10 minutes. Who says you need a gym to get fit? I could go on, but I'll let my assistant finish the list of ways to sneak in workouts at home, down in the Comets A. That you bright sider Europe. 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