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Hi, I'm Amelia Jane and this is your 10-minute booty sculpting class
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Today we're not going to need any props other than a yoga mat. So we're going to come onto all fours to start off today
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I want your palms to be directly underneath your shoulders. I want you to watch the core. Your core needs to be engaged the whole time in the class
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You need to be able to slightly tuck under through the tailbone, not having any arching of the spine
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As we do so, we're going to just stretch your right leg back points out through the right toes
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Try your hardest not to open up the hip too much. Try to keep your body squared
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I know this is going to be working the shoulders as well as the arms. Room a tuck
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Left arm's going to go forward if you can as that extra bit of challenge. Extra bit of work
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So we want to warm up the core. Hold five. I'm shaking already
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You should be shaking if you're doing the pose correctly. Three. Press into the fingertips
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Squeeze your abdominals. Two. All right. We're going to tap down and left
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We've got five. Left. Try keep your neck nice and long. Four, trying to over arch through the lower body too much
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Let's go two. All right, we're going to keep that left arm up, high, right leg up, long point the back toes
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Little pulses. Here we go. Ten. Nine. Eight. Seven. Doesn't need to be huge
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Six. Five. Four. Three. Two. On one. I want that left palm to come down towards the mat
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Well done. Your right leg is going to start to make small little circles that like a golf ball
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or a tennis ball. Try your hardest not to let the apple body move too much. Point those back toes still
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You can do it. Keep going. Five more circles in one direction. Watch the breath
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Three. Two. Change direction of the circle. There we go around. Fill that burn already with the glutes. Nice and slow and controlled. The movements today are going to be really slow
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really small. So the smaller and slow, you do it, the more it burns. Do it quick. You've got no
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engagement at the core. The back muscles, your arms. Last one, you're going to hold. We're
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going to flex that heel. Start to bend. Pull the heel in. Hamstring cup. Extend the leg. Push
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away. Let's go four. Kick. It's slow. Three. Kick. Let's go two. Kick. Let's go
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Last one, bend, stretch out. That next one you are going to hold that bend This is what we going to take the forearms down to the mat Bring the elbows down We going to bring the right knee down Donkey kick squeeze the heel back up So we go down and we drive up
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Let's go down. You don't need any props for this one. You should still feel that burn
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Remember, core. Try not let the lower back move out. Three more
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Watch those hips. Trying to go too high. Two. Okay, last one, the heel stays up to the sky
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Hold it, we're gonna pulse, heel up. Heal up to the sky, can you do
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One flex, one point, one flex, one point. You got 10, 9, 8, 7, 6, 5, 4, 3, 2, hold toes up, hold up
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you're gonna take your left finger tips towards the right elbow and then slide your right elbow down as right knee drop
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We're going to work that side glue. So we've got the back muscles we now need to get the side
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So the reason we got the elbow down is to be able to open out the chest a bit more
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Right knee comes out to the side. Right knee goes down. Side beauty work
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Here we go up and drop back down. Squeeze drive up. Remember not to move too much in towards the chest
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Let's go five and drop. Four and drop. And drop. Let's go for three up and down
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Let's go for two. Let's go for two. All right. Last one
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You were going to hold that right knee up. Hold up, pulled up. Pulse it. Pulse
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Okay. So it's going to burn that side booty and then we're back to finish it off
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So you've got five, four. You can stay here. Challenge. Extend leg
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Point out through the toes first. Then flex the heel, toes angle down
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Can you take your right arm up? Oh, that's your burn. You got 10. Nine
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Eight. Seven. Six. five, four, three, two, one, take your right knee down. Okay, finishing off right glute, just turn around
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Take heels to mat. You're going to bring left me up. So it's important, there's got to be the left
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because we're going to finish off the right. We're going to push and through the right heel, lift up the hips and down. Let's go six and down challenge. Arms go up. Five and down
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Four and down. Three. Three. Down. Two. And down. All right. Hold up
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Hold up. Here we go. We're going to pulse it. 20 seconds. Little lifts
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Little lifts. Challenge Left leg up to the sky Let go Up Up It on the clock You got 10 more lift up 10 9 8 7 6 5 4 3 2 1
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Mears into chest. You can take right ankle over left cord, give it a little bit of a squeeze
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Oh, well done. All right, straight to that other side. That was five minutes one side, five minutes next
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Okay, tabletop position again. You're already going to feel the right glute throughout the left side
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because it's stabilizing you. Left leg, long, right arm forward. Five breaths to squeeze that core
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Remember, tuck that tailburn. Inhale. Exhale. Squeeze abdominals. Oh, I'm shaking already
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Feeling it too. All right. Tap and lift. Tap. Lift
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Four. Three. Up. Two. Up. Last one. Right on long. Left leg, long pulse here for 10
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Nine. Eight. Seven. Six. Five. Four. Three. Two. One. Right palm comes down to Matt
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Circle left leg. Remember it's small. You're pointing the toes. You're distributing the weight through both hands
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making sure the left tip is down and there's no movement in the torso
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Five, four, three, two, change direction. So in like Pilates and Bar-style workouts
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we're going to try to keep the inhale through the nose. Exhale through purse lips
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So you really engage that core. Let's go three. Let's go two
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All right, next one you're holding left leg long. Flex that heel
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You're going to bend, flex the heel in. Extend the leg. Hamstring, help bend
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Flex the heel. Point to extend. Three more. Bend. Flex the heel
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Point. Extend. Let's go. Bend. Flex the heel. Point. Extend out. Last one, you're going to bend
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Flex that heel. Hold. Drop. Elbows. Down. Good. Forearms down. press we're gonna donkey kick down and up remember not to over arch into the back lift and lower let's go
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and down you got four lift and lower three and low Two and low Last one hold heel up high a little pulse to the sky
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A little lift, a little lift. All right, flex, point, flex, point
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Ah, we've got 10, 9, 8, 7, 6, 5, 4, 3, 2, 2
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One, chest, hold heel up, hold it, hold it, and then take the knee down as your right fingertips go towards the left elbow
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Slide your left elbow off the mat. Remember that opening of the chest. Take side glue. We're going up and down
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Lift and lower. Up and down. Five, four, nearly there. Three, two. Last one, left knee stays up. Hold up. Here we go with the pulse, right glue
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should be burning already. All right, pushing through the right forearm. Let's go
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Eight, seven, six, five, four, three, challenge. Extend the left leg forward
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Flex, heel, toes, downhill up. You've got ten. Nine challenge, take left arm
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You up even high push. Squeeze. Six, five, four, three, two, one
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Bring it down. Take your toes forward. We're back to the hips
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Finish off left. right knee tabletop position bridge arms can go up if you want we're lifting lowering up and down nearly that
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up and down five five four let's go for three nearly there two last one you're going to keep the hips up
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pulled up and we're pulsing it here 20 seconds left that's it can you extend your right leg up go a little bit
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juicy push you the left heel lift lift lift oh ho that's burning that's burning
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You have 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
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Bring it down. Knees to chest, cuddle, left ankle over right quad
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Little glute stretch, little movement side to side. Awesome work, well done
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All right. Thanks so much for joining me for that 10-minute booty sculpting class
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Once again, my name's Amelia Jane and I'll see you soon
