– English Lyrics

Lyrics & Translation

[English]

hey guys it's Kelly from fitness wonder

calm and today I have a button thigh

workout for you that's completely

Pilates based we're not going to be

doing a single lunge or squat but we're

definitely going to work the lower body

we're going to be doing 40 seconds on 10

seconds rest and I'll give you for this

workout it's an exercise mat we're gonna

start off with a basic bridge so go

ahead and lay flat on your back with

your heels your feet on the ground near

your butt and just press up through

those heels so squeeze your abs make

sure your core is nice and tight and you

should feel this through your the backs

of your thighs so your glutes through

your core and your lower back

do you wanna make a little bit harder

you can put your hands up in the air be

a little bit harder in your balance

otherwise just make sure you're never

resting on the ground here you just

barely hover and before you squeeze

right back up again inhale on the way

down exhale as you press back up alright

we get a short break here next up we're

going to be doing a swinging bridge so

it's kind of a similar motion but we're

rocking back and forth pressing up on

each side so just target that muscle in

a little bit different way so coming up

this way

sinking down in the middle but not all

the way swing back up to the other side

so you definitely feel this mostly in

the outsides of your thighs as well as

your glutes again

make sure you're not holding your breath

these nice steady breaths here make sure

if your hands are on the ground that

you're not cheating I'm holding yourself

up with those hands right next up we're

doing an outside leg raise so lady I'm

all the way flat on the ground bend this

bottom leg point the toe that top one

legs straight I'm all the way up and

back down so make sure you're not doing

any swing and then you're not using any

momentum to get that leg up there

because it makes it a lot easier and it

renders the entire exercise basically

useless you see a lot of people doing

this exercise wrong and it's too bad

because it can be really effective if

you focus and practice control over your

own body so we're doing lots of

different pulses in this workout so some

of this might end up being a burnout

round actually did a lower body workout

before this one so it's Mike interesting

let's see if we can do all right ten

seconds rest and we're gonna do the same

movement but we're gonna stay in the

middle range or that motion and do a

small pulse so get that leg out there

and just right here I'm not going all

the way up we're not going all the way

down we're staying in the most painful

part and we're just doing nice smooth

pulses right here this is already

burning so if you need to drink any time

in this routine you can stop and take a

break just make sure you get right back

into it as soon as you can sometimes

even just a couple seconds of rest can

make all the difference and it's better

that you take a break and then go back

into it with clean form and just keep

pressing through with really sloppy form

about five seconds left we'll switch and

do this on the opposite side okay

/ same exact thing here we go all the

way up back down

keep your lungs open I'm inhaling on the

way up exhaling as I let my leg back

down five seconds left are you letting

relax real quick

you ready for those pulses do a couple

quick stretches if you like shake up

those muscles a little start it up all

right right here in the center really

smooth release flow no bouncing no

jerking no momentum hmm this is burning

like crazy already

try to hang in there like I said take a

break anytime you need you about ten

seconds left

[Music]

all right and it's a back over on this

other side we're gonna do the inside leg

so same thing first we're doing raises

and we're really doing pulses to lay

down hand what might otherwise be a

comfortable position we weren't working

now we're just lifting up that if I keep

this you should keep your ankle up

towards the ceiling and lift us Mike it

won't be as big a range of motion at the

outside leg but you're still gonna be

able to move quite a bit let's do what

you can

a workout like this one is actually

awesome to add on to the end of a string

tuning routine because there's no

there's it's not very easy to make a

mistake you're not gonna spring anything

necessarily doing this not like you

would with hit so it's a good way to

burn on those muscles extra special a

low risk of injury so next up we're

doing pulses same thing so we're going

to that middle range of motion I'm just

doing little tiny pulses right here

I'm never letting that leg relax

until you absolutely can't stand it

that's our halfway point

[Music]

all right five seconds left keep it

going if you can to none all right let

that relax we're gonna do the same thing

on the opposite side all right here the

full lips first so up back down find

your breathing pattern make sure you

were inhaling and exhaling about 15

seconds left

all right quick break

ten seconds wiggle it out I can need to

do a quick stretch go three seconds and

start it back up again

the pulse is all right here we go

you can use this hand to steady yourself

if you need to if you're having trouble

with balance otherwise try to use your

core to stabilize yourself become one

ten seconds left

do one I'm Alexis all right next up

we're doing the reverse leg lift so

we're gonna be on our knees and forearms

so we can get more range of motion with

us then we go up nice and smooth and

then tuck it back in make sure you're

really squeezing at the top should feel

this in your glutes and your thighs you

can make this routine even harder by

wearing ankle weights definitely step up

the intensity

three-two-one my battle axe

all right next up we're doing same leg

we're doing pulses the top of the range

of motion two one here we go so keep

your leg here and we're just pulling

upwards and this is a really tiny range

of option but you're definitely going to

feel it go to your happy place

think about something else turn on some

music turn on your favorite show take

your mind off of it just make sure your

form is still clean otherwise just keep

pushing through you got about ten

seconds left and then we'll switch and

do this on the opposite side - one down

now we're doing this full pulse on the

other leg and start it up ceiling come

back down

make sure your shoulders aren't coming

up towards your neck try to press them

back down wait from your head

just a couple more all right stretch out

real quick like a couple more seconds on

stock pulses on that same leg so get it

up there and start it up it helps to

count

inhale on accountant three pulses exhale

on the next count of three pulses just

to make sure you're not holding your

breath that's really easy to do during

some of these exercises okay ten seconds

left just a few more animals on this

entire routine is finished already

ucch

okay next up you're doing it up an overt

act so kind of like a reverse leg lift

but we're going over and tapping on the

outside of the leg so the leg up and

we're going here and then up all the way

over and tapping on the outside and

other leg

so just a big circle half circle big as

you can manage

what's ability wise

you might actually feel this in the leg

that's doing the movement and the

supporting leg and that's completely

normal and that's okay remember to pull

your belly button in there's lots of

things you can be working on even if

you're directly not directly working on

those muscles all right same thing on

the opposite side here we go

feet up on the ground don't ever rest on

the ground if you can help it unless you

need to take a break faster is not

necessarily better with all these

exercises you actually have to work

harder to slow the motion down

five-second flat move on to our last

exercise all right slightly flat on your

mat so we're gonna be doing double taps

heels have to so you can feel this in

your lower back your glutes and your

class so here we go double tap and out

you lift your chest up off the ground

and well if you like let's focus on

spreading those legs wide and then

clicking your heels together twice put

your elevated the entire time

now times like you [ __ ]

oh alright good job guys

this workout is complete

Key Vocabulary

Vocabulary	Meanings
bridge /brɪdʒ/ B1	noun - a support structure or a type of exercise where you lift your body using certain muscles
press /prɛs/ A2	verb - to push against something with force
squeeze /skwiːz/ B1	verb - to press something tightly, often with hands or muscles
core /kɔːr/ B2	noun - the central part of the body, including abdominal muscles
thigh /θaɪ/ B2	noun - the part of the leg between the knee and hip
glute /gluːt/ B2	noun - gluteal muscle, often referring to buttock muscles
inhale /ɪnˈheɪl/ B1	verb - to breathe in
exhale /ɛksˈheɪl/ B1	verb - to breathe out
pulse /pʌls/ B1	noun - a rhythmic beat or a small, repeated movement verb - to move or beat in a rhythmic way
raise /reɪz/ A2	verb - to lift or move something up
leg /lɛɡ/ A1	noun - one of the limbs used for standing and walking
burn /bɜːrn/ A2	verb - to feel a stinging pain from exercise or fire noun - a feeling of intense heat or pain
muscle /ˈmʌsəl/ A2	noun - a band of tissue that can contract to produce movement
balance /ˈbæləns/ A2	noun - a state of physical equilibrium verb - to keep or put something in a position of equilibrium
range /reɪndʒ/ B1	noun - the area or extent of movement
motion /ˈmoʊʃən/ A2	noun - the action or process of moving
momentum /moʊˈmɛntəm/ B2	noun - the force gained by movement
control /kənˈtroʊl/ A1	noun - the power to direct or manage verb - to have power over or manage
stretch /strɛtʃ/ A2	verb - to extend or lengthen
tight /taɪt/ A2	adjective - firmly fixed or held