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Sarah: Hi everyone welcome to diet.com video. I am Sarah your host and I am once again joined by Stephen Cabral body transformation expert. And today, he is going to showing how to get a booty like a Kim Kardashian. So what moves do you have in certain for me today.
Stephen: We are going to go through basically form moves so a little bit of a circuit. We are going to do the bird-dog to start. Next to be followed by donkey kicks, then we are going to do a curly lunge which you may not heard it before. And we finished up with an airplane kind of like the brave warrior from yoga.
Sarah: The titles of all of them are definitely intriguing so I guess let us get started.
Stephen: So, what we are going to do is we are going to have you place your hands directly below your shoulders knees directly below the hips. All right, so your back are actually nice and flat like a table. All right! So, you are keeping your core engaged I wan you to raise your left arm and your right leg simultaneously. And I want you to point your thumb up to the air, good into the ceiling. Squeeze the right glute, legs out straight, come back down slowly now alternate sides. So, lift the right arm. And the left leg, squeezing your left glute, this is the most important part because if we are not squeezing the glute we are not working it efficiently. So we need to squeeze, come back down slow.
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All right, so let us stand in the same position that was great. Next, I want you to do is lift one leg up in the air and try to kick the ceiling with one heel. All right! So up in the air, kick straight up and then try not to arch your back too much. We are going to do the same leg. All right! So the same leg for all 15, kick up, hold for a second at the top, and then come back down slow. Good! squeeze hard, so you actually want to kick forcedly, it is called donkey-kicks, so you literally want to give a nice kick, come back down slow, try not to turn your hips too much. Good! And try to kick with the heel. Nice job!
Let us switch sides, nice work. So 15 reps in your side watch that back do not arch it to much that means when you kick tighten your abs, tighten your core muscles.
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Next step, you are going to transitioning your stand on up, we are going to do a crunchy lunge. So most people know about forward lunges maybe even lateral lunges to the side but a curly lunge, you are actually taking your body from this position nice and tall. And we are going to take one leg and step behind and back of the opposite leg. So we are stretching that left glut and [Muffled] good coming right back in, and then right back up, and over to the side. Good! Keeping the chest up the whole time. That is pretty good, nice job. It is the first time you tried this right? Yes. All right, so, let us take the hands off the hips and let us keep it going. Because now you feel down, so I want you to use your core, to keep you down to engaged. Good! You should feel a stretch too in the left right, when you come into. Good work.
And let us switch now, left leg going behind you. Good! And sit into the heel of the front foot. So, again we are sitting into that right side of the right glute. All right, last one coming up, one more, good, breather it out, awesome job.
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So, this is the last exercise it is actually it is a nice one to stretch the hamstring. Stretch the glute but also work on almost an isometric stabilization. So right here you are going to keep your abs in tight and I want you to balance on heel of that opposite leg. Shift this one leg back nice and slow and balance as you tip forward. Good! So let us have you keep your arms parallel with your shoulders straight line of straight across come back up. So, stand up trying to flip that foot touch and then right back down in the next one. So I made it a little more difficult. This exercise right here closely related to a warrior pose in yoga, let you touch your foot down, but we hold it for about three seconds, come right back down. Good! Now let us do the opposite leg let us have you turn towards me. Okay. So, when your breathing as you coming down, balance, good, that leg kick back straight. It is really important a lot of people that leg twist behind them. And that will make the left leg torque in which we do not want. Good! Come back down slow, right back up. Sit back with that hip. Awesome! So get that stretch in the glute, good come on back down. Awesome! So, we went through the bird-dog, went through our donkey kicks after that we did curly lunges and now we are finished up with let us call an airplane right there. So, four awesome exercises some crazy names but all really good thing to the tighten and tone the glutes. Fantastic, I am sure Kim Kardashian is a couple herself.
Sarah: And as you as you guys know no weights were used the workout and so you can that at home, or you can just do it, in the stretching area of your gym1. And it definite was really it was a good work out I really enjoyed this. So hopefully you guys liked it too and do not forget to subscribe to my channel, diet help on YouTube. See you next time.
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