The listed video length is 17:14. That is the video runtime, rather than a promise about your total session time: allow for setting up, pauses and a comfortable finish. The catalogue labels this video Core and Glutes & legs based on the channel's source information.
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⭐️ Start 2025 Standing Only Flat Tummy: https://geni.us/thegirlscenterapp
Achieve a tiny waist and rounder glutes with this 10-day challenge designed to tone your core, lift your glutes, and boost your confidence. This full-body workout incorporates dynamic and strength-based movements that target your waist and butt for a sculpted and curvy silhouette.
Start with Single Pendulum Legs (L) and (R) to warm up your hips and activate your glutes. Move into Pick & Carry, a functional move that tones your arms, legs, and core. Add Twisting Woodchoppers to engage your obliques and trim your waistline.
For core strength, try Sitting Toe Touches (tap your knees if you can’t reach your toes), and focus on your glutes with Lying Glute Lifts and Heel Glute Bridges. Incorporate Alternating Kickbacks to shape your glutes and improve stability.
Next, fire up your core and glutes with Heel Touches and Tip Toe Glute Bridge for a controlled burn. Transition into Squat & Back Leg Lifts to work your lower body and improve mobility. Wrap up with dynamic moves like Side Shuffle Crunches, Front Slams, and Duck Walk, ensuring a full-body burn.
Stay consistent with this routine for 10 days, and enjoy your tiny waist and sculpted glutes!
No VO Version: https://youtu.be/G4IoIa26NrU
📝 EXERCISE LIST 📝
0:00 Start of video
0:26 Single Pendulum Legs (L)
1:39 Single Pendulum Legs (R)
2:52 Pick & Carry
4:03 Twisting Woodchoppers
5:17 Sitting Toe Touches (tap knees if needed)
6:29 Lying Glute Lifts
7:42 Heel Glute Bridges
8:55 Alternating Kickbacks
10:08 Heel Touches
11:22 Tip Toe Glute Bridge
12:36 Squat & Back Leg Lifts
13:49 Side Shuffle Crunches
15:02 Front Slams
16:14 Duck Walk
