Small Waist Big Bum Workout at Home


– Hey guys, I get asked a lot what are the best exercises for a small waist and a big bum. So that’s exactly what
I’m gonna show you today. And if you guys wanna know the best diet and
training program for you, then don’t forget to check out the quiz in the description box below. Okay guys let’s get ready for the small waist and big bum workout. So the first circuit that we’re gonna be going
into is focusing all on the waist. So I need you to lay down on your back on the floor. Let’s go into the first move that’s
gonna be heel touches. – [Machine] Exercise (upbeat music) – [Holly] So with this move, I want you to really make
sure you’re going down as low as you can. Go past your ankles, make sure to contract your abs and exhale every single
time that you crunch and tap your feet. Twenty seconds guys. (machine beeping) – Rest.
– Excellent job guys, 10 second rest. The next move we’re going into is star crunches so legs apart, hands up. (upbeat music) And all you’re gonna do is crunch and try and touch your feet if you can’t and you’re like me, you can just touch your ankles. (upbeat music) Make sure it’s exhale, contract the core. (upbeat music) That’s it, breathe out and in, out and in. (upbeat music) (machine beeping) – Rest.
– Amazing job guys. And the next move you’re going
into is mountain climbers but I want you to cross those legs over. So, almost try and touch the opposite side of your waist. (machine beeping)
– [Machine] Exercise. – [Holly] Just wanna
go nice and controlled, nice and slow. Suck that navel in. (upbeat music) And if you wanna pick
up the pace slightly, you’re more than welcome to. (upbeat music) (machine beeping) – Rest.
– Excellent job. Now what we’re gonna do for the final one is, you’re gonna be on one side, don’t worry we’ll do the other side in the next round.
(machine beeping) Face me and you’re gonna
do 10 oblique crunches. – Exercise.
– So one, two, that’s it breathe. (upbeat music) Really try and contract that core as you come up. And then you’re gonna go
into some side leg raises. So lift the legs up and down, up and down. (machine beeping) (upbeat music) – Rest.
– Excellent guys, let’s repeat that all over again. So remember, first exercise, heel touches. Let’s go.
(machine beeping) – [Machine] Exercise.
(upbeat music) – Rest.
– Good job guys, so next move were going into is those star crunches. (upbeat music) (machine beeping) – Exercise.
– Let’s go. (upbeat music) That’s it guys keep going, I want you to go a little bit higher. Come on try and touch those ankles further. Keep that core contracted, make sure you’re breathing. (upbeat music) (machine beeping) – Rest.
– Excellent job, let’s go onto all fours and go into those cross mountain climbers for the next move. Remember if you wanna pick up the pace you’re more than welcome to. (machine beeping) If not keep it nice and slow and controlled.
– Exercise (upbeat pop music) Keep that navel sucked in, don’t let your stomach hang. (upbeat pop music) ♪ Never see the same ♪ ♪ So I will ♪ ♪ Drive and drive and drive ♪ ♪ Baby just so I can make it ♪ ♪ Through the night ♪ ♪ Yeah I will ♪ ♪ Drive and drive and drive ♪ – And remember the final one now you’re gonna do it on the opposite side. So I want you to do those oblique crunches into the leg raises. (machine beeping) Let’s go, one.
– Exercise – [Holly] Two, three, four, that’s it keep going guys, really crunch. (upbeat pop music) Excellent now into those leg raises. Try and get those legs as high as you can, keep them glued together. (upbeat pop music) Amazing work, all right let’s go into your bums now, gettin’ them nice and perky and round. The first move you’re
going into is bridges, nice and simple.
– Exercise. – [Holly] Keep this move nice and controlled, lift your glutes as high as possible and squeeze as you reach the top. (upbeat pop music) (machine beeping) – Rest.
– Amazing work guys. The next move that you’re gonna be is on all fours. I want you to twist your body slightly and kick that leg out to the side. (machine beeping) (upbeat music) – Exercise.
– So kick it out and in, make sure your toes are nice and pointed, make sure you control that leg I don’t want you to just kick it up and flop it down. (upbeat pop music) ♪ Drive and drive and drive ♪ ♪ So we can try to make it simple ♪ ♪ Try to talk about ♪ ♪ What’s on our minds ♪ – Rest.
– Excellent job, let’s go all the way down to the floor and you’re
gonna be doing Supermans. (upbeat music) (machine beeping) – Exercise.
– So you just wanna make sure that you’re lifting those legs up and down, really squeeze the bum and try and lift your legs as high as possible. (upbeat pop music) Up and down, that’s it guys. (upbeat pop music) Wonderful job, now let’s go back down to the floor and we’re gonna go into those bridges once more. (upbeat pop music) (machine beeping) – Exercise.
– So up, and down. (upbeat pop music) ♪ Talk about a friend of mine ♪ ♪ Babe ♪ ♪ Talk about a friend of mine ♪ ♪ Babe ♪ ♪ Talk about talk about a friend of mine ♪ – [Holly] Great job guys, let’s go back on to all fours, twist the body the other way. (upbeat pop music) (machine beeping) – Exercise.
– So get those kicks up and down, up and down. Make sure to keep that leg at a nice ninety degree angle and kick it up. (upbeat pop music) Now let’s twist that body and we want to kick the legs out to the side. (upbeat pop music) Make sure to keep it straight and down. (upbeat pop music) Nice and controlled here guys, wanna keep that toe pointed. (upbeat pop music) ♪ So understand what we could do ♪ ♪ Around the world ♪ Come all the way down now. (upbeat music) We’re gonna just go into those Supermans one last time. So up and down, up and down. (upbeat pop music) Excellent job guys and now, actually we forgot to do donkey kicks on the other side, we need to even it out so your
final round is donkey kicks on the first leg. So lift it up and down, make sure that you keep that leg at a ninety degree angle and you really contract
your glute muscles. (upbeat pop music) And that’s it guys, well done! So guys if you liked this small waist and big bum workout then don’t forget to hit
the subscribe button. Just click on the button below. And if you also wanna know the best diet and training program for you then don’t forget to check out the quiz in the description box. Now I wanna turn it over to you guys. Which did you prefer? Did you prefer the workouts focusing on the small waist or did you prefer the
workouts focusing on the bum? Let me know in the comments below. (fast upbeat pop music)

46 thoughts on “Small Waist Big Bum Workout at Home

  1. Her videos helped me get that 11 line and in a week so these really do work and I love how she didn’t include equipment because I don’t have any lol😂!! I do 3-4 sets

  2. heya holly I loved the mixture of smll waist and bum workouts both were outstanding !! I can feel my waist has had a work out along with my poor butt !!! Stay awesome

  3. Both parts of this workout were great but, i really liked the bum part. I needed something other than lunges & standing kickbacks. There is so much info out there that it can be difficult to decide what else one should do. I really appreciate the advice of trainors such as yourself – thank you!

  4. Hi Holly! LOVE all your videos!!
    I was wondering if you could do like a one or two week challenge for flat lower stomach and get rid of love handles? It would we be AWESOME!

  5. Great video but….. why on earth would you teach exercises to get a big butt for? I don’t understand you women and girls who go for this trash! Having all around muscle is great, but accentuating your butt to grotesque proportions is insane! Who wants to look like Kim Kardashian ……I don’t!

  6. ALL of those exercises are good. I have a bad back and a pelvis that was injured in a car accident and I think I can do all of those exercises. Questions: 1) I need a full-length exercise mat. Any suggestions? 2) do you have any videos I can buy? I really like your exercise leading style.

  7. I'm a younger (kid) or teen and I want a small waist and flat stomach so can anyone recommend one to me plz

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