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10 minute Lower Body Workout // Floor Exercises for Legs & Glutes
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- čas přidán 15. 08. 2024
- This pilates based mat workout will make your legs burn and shake (in the best way) while shaping and toning your lower half. These moves are all performed on the mat and are challenging but achievable! Want more of a challenge? Add ankle weights! Please go at your own pace and take breaks if you need to. Always start slow, and this workout will get easier every time you do it. Don't give up!
Ooops! I realize this video is 14 minutes and not 10! I may have gotten carried away. Well, that's just more muscle shaping exercises for you!
Exercises will be performed in different body positions. Such as; supported on our elbows, side lying, and on our elbows and knees. If you are uncomfortable on your knees (last glute section) you can also perform these exercises in a standing position slightly hinged forward.
Want more? Check out other 10 minute workouts to mix and match such as arms, cardio, abs and stretching. 10 minute workout playlist here: • 10 minute workouts
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Chef’s kiss to this channel! This creator has gotten EVERYTHING right. Length, variety, pace, ease of movement all absolutely perfect . These workouts are fabulous for seniors, women on the perimenopause and menopause journey, those that are rehabilitating certain types of injuries, anyone and everyone. Thank you so much for making these videos.
My pleasure Felicia! Thank you very much for your kind words :)
I know this is targeted for seniors (according to the channel) but WOW! I had to take a physical break from working out and i'm slowly getting back into it. This channel is a treasure, love the 10 minute workouts, i can build and combine multiple workouts that help my body get back into shape. Thank you!
I appreciate that! So glad you are enjoying the workouts 🤩
"Every time you do this, we get you stronger!" Love this motivation, Lauren!!
It’s true! You’re living proof Staci 🙌🏻
I like adding a few 10 min workouts together - mixes it up and makes me feel great! Many thanks, Lauren, for investing your time in us.
My pleasure Elizabeth! I'm thrilled you like them and that you feel great :)
I’m 35 and loveeeee this workout! Definitely the perfect challenge and getting that burn! I have used this video several times now because it burns so good!!!!
Happy to hear it Emily 🤩
This is so powerful! Final two weeks before a big summer adventure-- getting my legs STRONG!! Your videos have helped so much!!
Great to hear Staci, I'm so proud of you!!
This is one of best leg workout i have ever seen❤
Thanks! So glad you enjoyed it 🤩🙌🏻
Your short intense workouts are great for me- I really feel like I had a great workout each time and can add on different 10-15 min workouts as I get stronger - thank you - you are a great instructor
Glad you like them Lisa! Thank you :)
Thankyou Lauren just added this onto today's stretch class see you tomorrow ❤️🙋
sounds good Julie :)
Still going! Stronger everyday!!! I can't believe I can do all of this!!
I believe it Staci! You’re such a hard worker 🙌🏻
As always, Lauren a great workout, ten minutes to mix and match with some of your other ones.
Great! Thanks Judith :)
Thanks very good training for me ❤
You're so welcome!
So lovely, your pace, voice and tone are perfect and I feel super encouraged! Thanks for your time! Jo, 57
You are so welcome! Thanks for your kind words Jo ! 🤩
So good! 😊Thank you Lauren.
Yay! Thank YOU Antoinette :)
At 64, I finally had to accept the fact that I physically could not do the videos that the 'young bucks' put out. Every day I walk a couple of miles, but needed something to strengthen my abs, arms, and legs. This one is it for the legs! WOW!! Thank you so much for putting out all these wonderful videos. I especially like the length. Thanks again.
You're very welcome! So happy to hear you are enjoying my videos :)
Thanks Lauren. Love this short & effective core & lower body workout. Engaging is the word the whole time. ❤️👍
great Lucie! I'm so glad you love it :)
Thankyou Lauren another add on I found 👍👍🙋❤️
great!
Love this workout!!❤😎❤️
So glad!
I am laughing cause that seriously burned !!! That is incredible how effective 10 minutes can be with the right exercises ! Saving and Sharing this one especially with my skate friends. You were right, this really does help !!! Will return to this one often.
so glad you liked it Tracy! Hopefully you didn't mind the extra 4 minutes ;)
@@SeniorShapeFitness geeeze I guess I was too much in the burn to notice. Lol
Thank you so much for this amazing workout I loved it. I subscribed. 😍
Yay! Thank you Julie, so glad you love it :)
This was great! I especially liked how we did the clamshells with feet off the ground. I usually do them with my feet and legs stacked on the mat. I could feel a difference in that variation and will add it to my workouts. Thank you!
Wonderful Shad! So glad you liked it and challenged your body in a new way :)
Loved it. Really creative moves!
Great! Thanks so much Tiana :)
Thanks!
Thank you so very much!!! 🤩
Love it with a little modification for those of us with shoulder issues. Instead of leaning back on my elbows I laid flat and still had good workout (be sure not to arch back). Thank you 😁
perfect modification!
Wow, really felt the burn! Also, some interesting moves/variations I had never tried before, this one is going on regular rotation!
Woohoo 🙌🏻
It is very effective and challenging for 😮 minutes after the aerobic workout.
Thank you!!
You're welcome! I like that you added it on to cardio :)
WOW that certainly did burn 🔥added it onto the tabata class 🥵🙋
Great Julie, Love that you added it on :)
Still working this one! Vacation on June 25 and my legs are stronger than ever!!
You go girl!
Nice, Lauren! What a great workout! And 14 minutes is even better 😂!!
Glad you liked it Laura and didn't mind the extra few minutes! ;)
Great workout!
Thanks Heather!
First time doing this one along with the 10 minute upper body…..could really feel the burn during this class. I think I will do both classes a couple more times this week. Also did the 10 minute stretch class on the mat! 😊
Nice Karen! It’s a challenging one 🙌🏻🤩
Love the 10 mn workouts . Got many compliments this summer on my toned body which is all thanks to you❤
Wow! Awesome Anmarie :)
Holy smokes!! Short, but MIGHTY!!! Legs on fire, but I did it ALL!! Strong for summer adventures!!
Oh yeah! Glad you felt the burn Staci :)
This was great!
Thanks Lauren 🤩
You are amazing 🎉
Thank you 🤩
Wow, fire 🔥💪 thank you
🙌 you're welcome :)
Good miring Lauren
10 minutes perfect, thank you ❤🤗
You’re welcome 😊
Whew. I combined this with the upper body strenth workout. My left side is much weaker than my right due to hip replacement. Have to pause & breath between repititions to keep going! I know I'll get stronger if I stick with it.
Good for you Susan! love that you just took a break, but jumped back in. Keep up the great work:)
Nice and effective quick 10 minute lower body burn 🔥 with my favorite move being the turn out inner thigh lift to cross over other leg!!! Added this to an upper body workout making it a full body workout for my Saturday!! Love your channel!!! 🙌🙌😊
Glad you felt the burn 😍
Thank you, Lauren! ☺️
You're so welcome Heather!
Great workout! My thighs and glutes thank you!
You're so welcome! Thanks Kristin :)
Thank you,Lauren.
Nice job doing 3! 💜
Love the 10 min. I add them after a cardio workout. Question? I have a pool. Looking to add exercises good for the water using water as resistance. Other than just swimming.
I don't have any water aerobics videos (at least not yet), but I have seen some good ones on CZcams!
Super ❤❤
😊 Thanks Ruth!
great leg workout today may thanks Lauren
You are most welcome Pat 🤩
Wow, I'm glad I found this! My new hip certainly needed this! Thanks.😀
So glad you liked it Margaret ! Pilates is great for your hips 🤩
Great little burn! Time for my yoga stretch out!
Excellent! Great combination Kathy 💜
I will try that next time. Thanks
Thank you! An amazing workout
So glad you think so Victoria :)
This was great! Loved the leg cross over section! Thank you for the burn💥💥💥
You're so welcome! Glad you liked it Kelly :)
Zowie! 💥 Some different moves, tough workout!
Glad you got a good workout Patricia :)
Great morning leg workout!💜
Thanks Joanne! 🙌🏻💜
Nice variety of moves here - the leaning on the elbows and kicking the leg out side was different.
Thanks 👍
wow this is for seniors?! i have a bunch of chronic disorders so i have to do very low impact exercises, and man i had a hard time keeping up! lol
Maybe try this one it's very gentle: czcams.com/video/PzG5pKAeaYo/video.html
Nice and challenging but I did it. Thanks Lauren!
You did this after the standing Pilates!?! 🙌🏻
@@SeniorShapeFitness yes so it was even more challenging 😉
Great workout Lauren, thanks
So glad you liked it Barbara! 💜
😂 Just realized it says Senior Shape & I'm only 44😂. To be fair I'm going through a tough battle right now with my nerves and tendons. I couldn't stay upright for the 1st half and needed to lay flat on my back. I did appreciate it though I will be doing this workout again. Thanks!🎉🎉🎉
no worries Jen! My channel is for everyone and I'm happy to have you working out with me :)
You are best of best , I feel too relief my leg today
great!
Great workout 🦵 thanks
You bet Audrey :)
Thank you!
You bet!
A little easier today. Second day in a row.
Glad you were not too sore!
LOVED IT!!!
Awesome Sarah, thank you! 💜
Okay! Now I'm ready to take on the day :)
Proud of you!
Excellent lower body workout my friend 👍 Thank you for sharing 👍
Thank you so much 👍
Loved it!!!
Great to hear Sarah, thanks :)
Feel the 🔥. Thank you 😊
Great! Thanks Rebecca 💜
Awesome workout and you are very pretty, my dear friend! Congratulations! God bless you!
Thanks as always Claudio! :)
Wonderful 10 min glutes workout ❤❤
Glad you liked it!!
That was a burn. 🥰
glad you felt the burn, now you can look for the changes :)
Absolutely. I can't believe how much better my arms are looking. I lost about 24 pounds (though I wasn't horribly overweight about 2 years ago., but got myself back down to high school weight of 112 pounds. I'm about 115-116 now. All my skin on my arms and legs was hanging on me. My arms are definitely tightening up. Bike riding has done tons for my legs but even planks and knee pushups were not getting my arms looking like they do in just 5 days of your arm videos! I'm going to keep it up!
@@kathyellman130 That is so aspirational Kathy! Good for you :)
Holy cow. My body does not like this one. 😂 😂
It was literally an unbearable pain in the neck. Maybe I need to work out my neck issues first, I have herniated discs in my neck. I would like some suggestions for that!😀
I’ll have to try something else for lower body, too out of shape for this one!
🙃 Love this !!!
Yay! Thanks Patricia :)
🎉 TY!
😀
Excelente !!!
Glad you tried it Patricia 💜
Wonderful work out. Thank you very much! Do you have any for text neck syndrome?
Thanks Katia! This workout would be good: czcams.com/video/abe70PLs2vA/video.html
@@SeniorShapeFitness , I'll try it. Thank you very much!
Well I found my weakness: glutes! This work-out is perfect and I'm reactivating that part of my body that has been "dormant". Love feeling those glutes working!
Happy to hear it Kathleen! Glute strength is so important and most of us have dormant butts from sitting all day!
I like these. Can you do a lower body workout for edenma in legs?
Thanks Jessica! I would recommend doing my stretching videos for swelling in the legs. Some of the exercises in pilates would be great too!
I stumbled on this exercise and I must say I see a difference in my legs. I was wondering do you have a good ab video too? I have done many different ones but see no change. The belly flab just doesn't shift.
Glad you like this one! I have many videos for abs, but any ab video will tone the actual muscles and build a stronger core. You need cardio and strength training to lose fat/weight anywhere on the body. Check this one out: Cardio & Tone Trouble Zones! Strength Training Workout for Women, Seniors & Beginners
czcams.com/video/djq0f-enT2E/video.html
@@SeniorShapeFitness Thank you so much for responding and providing an exercise video for this. I will definitely do this one.
Intense!!!!
and effective :)
Day 49, active resting day, hence only a shortie :)
Hope you have a great week :)
Bravissima 👏👏
Thanks so much Marinella :)
Will this tone the muscles and melt of the fat?
It's great for toning the muscles. For weight loss, I would recommend cardio as well as strength training.
Can you do these athe the end of leg strength training exercises or before?
can you please rephrase your question? These are leg strengthening exercises in which you can do anytime
Can you please tell me beside the “10 minute lower body workout floor exercises for legs and glutes” which of exercises are for lower back? Thank you! Gabor Kristof
Sure, here is a good one: Lower Body Strength Workout on the Mat // Shape & Tone Legs, Abs and Butt
czcams.com/video/puHyHODDnz4/video.html
Also, mat Pilates is great for the lower back
Question. I find it difficult to be position supporting myself on my elbows. Weak abdominals I guess. Looking for lower body workout for beginning horseriding. Am I getting leg and glute workout if I'm flat not supported by elbows?
Yes Cynthia! A great modification is to just lay your arm flat supporting your head. You may feel a little less stable. Make sure keep your hips level and try not to rock back. Hope that helps! I would also recommend any of my pilates workouts. They are great for core, and inner thighs and posture which are all needed for horseback riding :)
Burn burn 🔥
Ah, in the best way right?!?
Just right
Glad you think so! Thank you :)
Will this workout make my legs/thighs thicker?
Absolutely not Cristina. There are no weights involved so it's impossible to add bulk.
@@SeniorShapeFitness can you please do a floor based workout to make legs/thighs thicker that does not involve squats?
@@CristinaNunezTV sorry, I was confused, most people don't want thicker thighs. I'm not sure it would be possible to do a floor workout that would be able to build that much muscle. The only weight you can really load on the floor is ankle weights and those aren't heavy enough to get a large amount of muscle build that you are looking for. The only move that I can think of would be hip thrusts (placing a barbell on your hips and lifting your glutes) because my channel is focused on beginners and seniors, this is not a move that I would normally include in my videos.
👍
Thank you Julie 💜
I have a question; when I was doing the legs raises propped up on my elbows, my neck started to hurt. What was I doing wrong?
Great question Barbra. A few things: try relaxing your shoulders and also tuck your chin a bit. If your head was hanging back, you may have felt it straining a little. I’m assuming the tension went away as soon as you switched positions? The neck has lots of muscles that we need to be strong too. I’m thinking your neck muscles are not used to this position, and just like any other muscles, they get tired when we exercise them.
That elbow balance hurt my neck! Bummer😮
try relaxing a bit, keep your neck in line with your spine and look down slightly. That should release any pressure.
@@SeniorShapeFitness thanks for the advice!
Hi Lauren. Is this workout good for spine and femur osteoporosis?
Hi Mariette. The muscle building is great for osteoporosis. I think for the side-lying exercises you should rest your head all the way down on your arm instead of supporting your head in your hand. This way you will avoid any curvature in your spine. Hope that helps!
@@SeniorShapeFitness Thank you Lauren for your response. Your workout is always wonderful and I always enjoy doing exercices with you but sometimes I'm afraid to do some mouvements because of the osteoporosis. I would appreciate If you mention during your workout which exercices to avoid with osteoporosis. Thank you so much!
@@mariettekhoury2346 I just filmed another strength and balance workout that is all osteoporosis friendly! I will post in about three weeks time.
@@SeniorShapeFitness Great! thanks 😊
this hurts my neck and shoulers
Make sure your head is tilted slightly forward (tuck your chin) that will relieve any tension in your neck and shoulders.
🦵👍👏
👍🏻🤩
This was a lot of fun 😍💖💜❤️🩷
Awesome!