Cardio Booty Barre Sculpt (tone your booty at home)



This Barre Workout Sculpts Your Butt And Thighs (In Less Than 10 Minutes)

This short workout is safe, effective, and guaranteed to make your muscles shake and quiver! It's also a great way to challenge and improve your balance. Perform each move for at least 30 seconds, and try to do the whole circuit 3 times. Don't forget to breathe, and maintain good form so you don't hurt your knees. If you need help with balance, feel free to hold onto a wall, chair, or any stable surface that helps you keep your form and alignment. (Lose up to 25 pounds in 2 months—and look more radiant than ever—)

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Wide 2nd Plié

wide plie
Chelsea Streifeneder

Bring your feet out a little wider than your hips and slightly externally rotate from your hips. Keeping your spine upright, bend your knees out to the sides. Make sure your knees are over your ankles and you're not rolling in with the knees or feet. (Here are the best and worst exercises for your knees.) Place hands on your hips, out in front of you, or behind your head with elbows out to the sides. Once you find your form, pull your core in and hold.

Add a shoulder press to your plié for even more calorie-burning power:

Wide 2nd Heel Lifts

WORKOUT 2
Chelsea Streifeneder
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Staying low in your wide 2nd plié with both knees bent and torso upright, lift your heels. Hold here for a few seconds, then lower your heels back to the floor. Make sure you lift both heels at the same time, and keep your shoulders down, abs in, and face muscles relaxed.

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Wide 2nd Pulses

PULSES
Chelsea Streifeneder

Find your balance in lifted position from the exercise above, then start pulsing up and down through your thighs. These pulses don't have to be big, but they need to be controlled and done with good form. Keep both heels as high off the floor as you can.

Single Heel Lifts

Workout 4
Chelsea Streifeneder

From your plié, lift your right heel, and then place it back down. Repeat with the left. Try to peel your heels as high as you can to challenge your range of motion, and firmly press all toes into the floor as you lift to keep ankles strong. Your legs will start to feel fatigued, so stay down low in your plié and make every second count.

Single Heel Lift Pulses

Workout 5
Chelsea Streifeneder

Still in your plié, raise one heel up as high as you can and start to pulse. Rather than bounce, try to use resistance from your leg muscles and make the emphasis on the downward movement. It's harder this way, but just think of how much leaner and stronger those legs will be.

MORE: 4 Resistance Band Moves For A Seriously Toned Butt

To end this series come up to standing, reach your arms up, and then fold forward to relax and stretch out all the muscles you just worked. Shake your head "no" and then "yes," and congratulate yourself on completing this challenging workout.






Video: Sculpting Barre Workout - BALLET EXERCISES | Rebecca Louise

This Barre Workout Sculpts Your Butt And Thighs (In Less Than 10 Minutes)
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Date: 06.12.2018, 01:56 / Views: 62332