15 min DANCER THIGH SCULPT Workout (Toned Glutes, Inner & Outer Thighs No Equipment)

TopShop · May 29, 2024

15 min DANCER THIGH SCULPT Workout (Toned Glutes, Inner & Outer Thighs No Equipment)

By TopShop Bodyweight Workouts 15 min thigh workout, ballet thigh workout, ballet thighs workout, ballet workout, ballet workout glutes, ballet workout inner thighs, ballet workout legs, ballet workout outer thighs, ballet workout thighs, butt workout, dancer legs workout, dancer thigh workout, inner and outer thigh workout, lean legs workout, leg workout, thigh sculpt workout, thigh workout, toned glutes workout, toned thigh workout, toned thigh workout madfit, toned thighs, toned thighs madfit 44 Comments

Video Transcript

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hey guys welcome back today we are doing another ballet or dance inspired workout today we are focusing all on the thighs we are focusing on toning those inner and outer thighs you don’t need any equipment for the circuit besides yourself a little bit of space and a soft surface like a yoga mat or exercise mat beneath you we are going to be on the ground for the majority of this workout so please make sure you have something stuff underneath you so you don’t injure your back other than that I think that’s it just make sure that you can see your screen so you can follow along with me as we’re going to be doing a bunch of different exercises and you’ll need to follow my cue and without further ado let’s get to it all right guys we’re first going to show up on our back so we’re gonna start off in a glute bridge position you’re going to go up on your tippy toes here so place the balls of your feet on the floor bring them a little bit closer to your booty we’re going to press up into a glute bridge and these lips glutes and squeeze those inner thighs together and slow down stay here for 30 seconds or something you have something in between your life and immediately get together some engaging the center a little bit crazy it’s been three but you never change right yeah I’ll just open it up we’re going just come hold at the top here open and close and like after ten that we have something your life together alright hold position and we’re gonna pulse you’re gonna come halfway down comes and all the way up a fuse and pulse pulse [Music] you’re just wasting my time because [Music] I repeat all of that would once again you’re going to start off here by hidden zipper get some down as well suited to talk to you but they warn my to us a connections she used to be [Music] hi all right brother that doesn’t treat what’s your finger they’re gonna be over [Music] all right we’re getting ready with your acceptance pulses and then I’m going to give you guys a break so make sure you don’t drop those movies half way down all the way up up few more seconds good bring those knees into your chest we’re going to get 30-second rest here all right we’re going to stay on our balance here and next up I’m gonna place those weights you guys into my legs we’re going to open the knees into like a butterfly position and close open and close open and close up going to be our first 30 seconds so I want you to open your knees as wide as you can and again for 10 others of course holding those legs open and you’re squeezing those inner thighs together control on the way out and [Music] while you’re doing these exercises here for the next few minutes I want you to focus on keeping that core engaged pressing that lower back into the floor [Music] all right we’re going to put it here these open and select those feet and you’re going to extend and extend straighten those legs as far as you can and squeeze those inner thighs together to stretch those legs alright now we’re going to put both of those together you’re gonna come in open extend and hit close open X step [Music] again you got more engaged controllers legs [Music] all right order heat that all again start a new beginning so this open and close open and close a listener in your class [Music] forget to breathe open those knees as wide as you can keep those toes together [Music] you don’t stop alright we’re going to hold on my next open I’m going to extend flex those feet stretch the legs down with me stretch [Music] we chose our class together and feel the burn all right we’re in range but all that together once again [Music] don’t stop keep the movement going press up or bottom to the board those apps [Music] all right we are there be a 30-second rest here we’re getting ready we’re going to come down on our side now the line is going on otherwise without the inner thighs ring start off one to one side so extend one leg or starting keep it bent the best we’re going to clamshell here first then we’re going to extend so again first 30 seconds we’re opening and closing here gonna feel this in your side look a little bit in your outer thigh [Music] to me you tonight you back for nice and tight open that me as wide as you can squeeze that if it helps you can lift the leg a little bit if I help to feel it a little bit more in your other side all right extended leg the leg doesn’t drop hold it here you rise up and sweep it forward right it up and it sees it forward like the lenses at the same level as forwards back all right we’re gonna hold the leg here nice big any big circles with those toes and you’re gonna build this and not polluting [Music] all right we need to get the shoe thing at rest here [Music] all right through that lack a little bit of a break for mirror we got once again on the stain let getting ready to go into those clam shells the second round [Music] it’s consumers but just make sure you’re keeping that corn as you take all right we’re extending the leg lifting up down [Music] keep the other body nice and strong as you bring that leg warmers the only thing that should be moving here is this working leg [Music] all right getting ready to circulate out last 30 seconds on this leg I want you to drop it recent increase the burn together nice big circles [Music] dreams wanna know what there is [Music] independence of the interns I don’t know Daria 15 second rest and now then switch and do the other side feeling it inside all right others like here we go starting with a shop open [Music] we got everything we need [Music] [Music] getting ready to extend that leg keeping it this time you rise up down sweep it forward and back keep that leg as straight as possible you [Music] getting ready to circle back big circles try to keep your upper body still as possible it’s really rotating in that pepper using that outer thigh and [Music] good all right 15 second rest we’re going to repeat that all again on the same leg [Music] all right getting ready clam shells here we go keep that core nice and strong open that me as wide as you can I feel the burn I bet you do too but I don’t want you to stop just keep going all right turn it up direct that light as hard as you can [Music] [Music] all right getting ready the last 30 seconds of circles don’t drop that way [Music] [Music] a nice big circle is really trying to reach out that corner with that way [Music] good alright a nuclear fission’s at rest and we are singing up in the last minute here we’re going to do a squat in a second position so toast we did our squat and if you come across you want to bring one leg in front so you’re going to squeeze out your thigh together cross and your fresh squeezed cross squeeze open breathe really trying to stretch those legs as you come up on those toes [Music] keep it up buddy strong and lift it you can put your hands on your shoulders help remind you to keep that body up [Music] [Music] I hope you enjoyed this ballet inspired a thigh workout it’s something a little bit different maybe something that you guys aren’t used to doing but I love these workouts because it forces you to move your body in a different way engage muscles means that you aren’t loose to engaging and basic exercises like squats and things like that it’s really great for toning and defining those muscles I hope you enjoyed this one if you did give it a thumbs up for me let me know how you enjoyed it how you did in the comments down below and if you’re new here hit that subscribe button turn on your post notifications so you don’t miss another workout for me and I’ll see you guys very soon right [Music] [Music]

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Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.

Essential Bodyweight Exercises

Push-Ups

Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.

Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.

Squats

Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.

Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
Jump Squat: Add a jump at the end of each squat for an extra cardio boost.

Lunges

Lunges are great for working your legs and improving balance and stability.

Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.

Planks

Planks are a core-strengthening exercise that also engages your shoulders and glutes.

Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.

Bodyweight Workout Routine

Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:

Warm-Up: 5 minutes of light jogging or jumping jacks.
Push-Ups: 3 sets of 15 reps.
Bodyweight Squats: 3 sets of 20 reps.
Forward Lunges: 3 sets of 15 reps per leg.
Forearm Plank: 3 sets of 1-minute hold.
Cool Down: 5 minutes of stretching.

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Activewear

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Supportive Fit: Enjoy the perfect balance of support and flexibility for all your movements.

Shorts

Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
Durability: Made from high-quality materials that stand up to intense workouts.

Sports Bras

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15 min DANCER THIGH SCULPT Workout (Toned Glutes, Inner & Outer Thighs No Equipment)