Learn how to work your outer thighs in this free how-to video on exercise ball fitness and workouts. Burn fat and build muscle at home!

Expert: Jamie Smithers
Bio: Jamie Smithers has been a fitness model for over two years, working for Nike, VPX’s Redline, and being featured in Oxygen Magazine.
Filmmaker: Bob Hunt

Duration : 0:1:12

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Technorati Tags: ab, aerobic, balance, ball, butt, core, examples, Exercise, Fitness, instruction, muscle, physio, routine, sexy, strength, thigh, training, womens, workout

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This video is the bodyweight series to build a better butt and all of the exercises will be done standing up.

The first exercise is the wide stance squat. By positioning yourself in a wide stance you are more easily able to push your hips back, helping to work the back of your legs more when you squat. So in this butt exercise, push your hips back while squatting down and squeezing your glutes, and then come back up.

In the next bodyweight exercise targeting your butt that you will perform is the Waiter’s Bow. With this exercise you want to take one hand and pinch the skin of your lower back, while taking the other hand and placing it across your chest.

In this position, you will bow forward as if you were a waiter at a table and squeeze your glutes to come back up. Only bend as far over as you can while still squeezing an inch of skin from your lower back at the bottom position with your hips pushed back. If you’re inflexible, then you’ll more than likely feel a stretch in your hamstrings as well.

After the first two butt exercises you’ll move on to a split squat, or also known as the stationary lunge. To perform this exercise, place one foot forward, and one foot backward. Drop your hips straight down and squeeze the glute and the quadriceps of that front leg to come back up. You back leg will be used solely for balance.

The next bodyweight exercise is a little more dynamic and it’s known as the reverse lunge. Step back, drop your hip straight down, squeeze your glute, and then pull yourself back up.

After the reverse lunge you will then perform the step-up. In this exercise it is important to stand far away from the bench. Too often people stand too close to the bench, shifting the focus from the butt to the quadriceps when stepping up.

To really feel this exercise in your butt be sure to stand far enough away from the bench and drive through your heel while coming up. On the way down, slowly return using the back of your upper leg to lower your body.

The final exercise in the bodyweight series for building a better butt is the Bulgarian split squat. Essentially, this exercise is the same as a split squat; however, your back leg will now be elevated. Again, you will want to drop your hips straight down, using your glutes to come back up.

So that is the beginner bodyweight series to building a better butt and I’ve outlined them from easiest to hardest. If you want to add another level of difficulty, then you can also perform the workout using dumbbells or you can do the exercises in a circuit.

If you are going to do the circuit, then do all the exercises with no rest in between, take a one minute rest before repeating the circuit 2 more times. As well, you will want to perform each exercise for 8-12 repetitions.

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Duration : 0:3:15

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Check out these other leg workouts that will show you how to get thinner thighs once and for all!
Single Leg Squat - http://www.youtube.com/watch?v=e3CmAsjyalw
Home Workout To Tone Thighs http://www.youtube.com/watch?v=maOQbmigoqk
Get a Butt Makeover:
http://www.youtube.com/watch?v=sYYM-OCTYnU
Pilates Routine For toning butt ‘n thighs http://www.youtube.com/watch?v=YwGqKvSnY1Y
Complete Ab Workout http://www.youtube.com/watch?v=HVNrngvYuhc
Sexy Toned Legs http://www.youtube.com/watch?v=U9MSJrDRG2o

Duration : 0:2:17

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Learn how to work your inner thighs in this free how-to video on exercise ball fitness and workouts. Burn fat and build muscle at home!

Expert: Jamie Smithers
Bio: Jamie Smithers has been a fitness model for over two years, working for Nike, VPX’s Redline, and being featured in Oxygen Magazine.
Filmmaker: Bob Hunt

Duration : 0:1:8

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Technorati Tags: ab, aerobic, balance, ball, butt, core, examples, Exercise, Fitness, instruction, muscle, physio, routine, sexy, strength, thigh, training, womens, workout

For more free fitness videos, workout routines and diet and exercise plans visit Zuzana’s fitness site: http://www.BodyRock.Tv

Duration : 0:4:9

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TheBest Way to Exercise with Doug Jones www.TheBestWayToExercise.com http DOUG’s NEW BOOK! Learn how to Exercise YOUR Eccentric Genius HealthyIntroDougtions.com DOUG’s Exercise

Duration : 0:5:12

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Get a dancers lower body with out ballet dance workout! **Sponsored Message: Earn Your Degree Online: http://www.diet.com/tracking/hitcnt.php?affid=1922&mode=2 ** Find more fitness videos at http://diet.com/videos or own this video for just $0.75! Starring Tyler Duckworth from MTV Real World Key West, get fun ideas to tone your butt with our ballet inspired dance workout video!

Duration : 0:5:15

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http://www.BodyRock.Tv all of Zuzana Light’s FREE diet and exercise video tips plus fitness Q&A with Zuzana on the BodyRock forum.

Duration : 0:2:35

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http://www.BodyRock.Tv Zuzana’s FREE fitness video tips and workouts.

Duration : 0:2:31

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Hi, in this video I give you some great tips on how to stay slim using my method for portion control and paying close attention to your body’s signals for hunger and fullness. I also give you some great tips on how you can achieve a healthy balanced diet. It’s the way I live my life and I would like to share it with you so it will help you stay fit and healthy as well. I never worry about dieting because I take measures to avoid overeating. I hope you will find my video helpful. I welcome your comments always and please don’t forget to subscribe because I have so much more to come!!!

Duration : 0:8:5

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