Nicole Steen (Nicole Steen) – professional dancer and fitness instructor from Los Angeles. It is famous for its incendiary cardio workouts based on dance moves and very effective programs for the thighs and buttocks. We offer you a selection of her video that will help you to tighten up problem areas and get rid of excess fat.

Workout from Nicole Steen for thighs and buttocks

Nicole Steen offers several different exercises for thighs and buttocks from 10 to 45 minutes. Program located in our collection duration: from largest to smallest. Please note that among the proposed options is there a video (or part of video) without jumping, lunges and squats. Such training is suitable for people with problem knees and varicose veins (if you have problems with joints during exercise to place them under the knees pillow or towel).

If the lower body is your problem area, then exercise for thighs and buttocks 3-4 times a week for 30-40 minutes. In other cases, it’s enough to do exercises for thighs and buttocks 1-2 times a week for 30-40 minutes.

Top 50 exercises for buttocks girls

1. Butt Workout for Women (43 minutes)

This workout for buttocks from Nicole Steen can be divided into two parts. In the first part (first 15 minutes) you are waiting for warm-up and standing exercises: mostly lunges and squats. In the second part (from 15 to 40 minute) you will perform exercises on the floor: leg swings, bridge, leg lifts on the side. The second part is perfect for those who are contraindicated lunges and squats. At the end of the short stretch. The sports equipment is not needed.

45 min Best Bodyweight Glutes Workout

4. Buttocks Workout with Ankle Weights (28 minutes)

But for this workout for thighs and buttocks you will need ankle weights. Although it is possible to do without them, you still have a good feel all the targeted muscles. The program runs completely on the floor, but should not take heavy weights, if you have problems with varicose veins or joints. Classic exercises: leg lifts on your side, all kinds of moves down on all fours and the bridge.

30 min Glutes Workout - Ankle Weight Workout

5. Butt Workout for Women No Equipment (20 minutes)

This exercise is for thighs and buttocks almost completely passes on the floor except for a couple exercises in the beginning. Therefore, I can also recommend this activity for those who prefer’s low impact classes. A large part of the exercise is a leg swings in lying position on his side that will help to work not only your buttocks, but also the inner and outer thighs. The inventory is not needed.

20 min Glutes Workout - Glutes Exercises at Home

6. Butt and Thigh Workout with Weighs (20 minutes)

In this workout for thighs and buttocks for 20 minutes you will need dumbbells for 1-5 kg., Nicole offers a variety of lunges and squats, with much of the exercises is of a matching nature. For example, you will not just do the side lunge with dumbbells, and side lunge + the knees up to the chest. Or, for example, Nicole combines squat + diagonal lunge. You will pump the lower part of the body!

20 Minute Glutes Workout with Weights // Glutes Legs Thighs

7. Butt Workout for Women No Equipment (15 minutes)

This is another effective exercise for thighs and buttocks, which fully passes on the floor without equipment. A large part of the exercises performed on all fours, you expect all sorts of kicks and pulsating exercise for accented muscles of the lower body. In the end Nicole made the gluteal bridge.

15 min No Equipment Glutes Workout

8. Beach Booty Band Workout (15 minutes)

In this workout for the lower body you will need a fitness band. This is a very useful fitness equipment for your thighs and buttocks, inexpensive, easy and safe. If you have not purchased fitness bands, we recommend you to do it. Nicole offers exercises on all fours and lying on your side.

Read more about fitness band + where to buy

15 Minute Booty Workout with Bands | Nicole Steen's Tone N Twerk

10. Beautiful Booty Blast Workout (5 minutes)

But if you have very little time or you are looking for a quick addition to the basic training, you can perform this 5-minute for the thighs and buttocks. Part of the exercise is performed while standing, part of the exercise on the floor. For a couple exercises you will need a fitness band, but you can do without it.

Nicole Steen's 5 minute Beautiful Booty Blast Workout

Dance cardio workout from Nicole Steen

Since Nicole Steen already long time is engaged in various dance styles, all cardio workout based on dance movements. Because classes are designed for slimming and burning fat, the choreography is simplified, so that the program could perform each. So even if you have never engaged in dancing, feel free to try these videos from Nicole – they are very catchy and effective for weight loss. If you want to lose weight, do cardio workouts 2-3 times a week for at least 30 minutes.

1. Latin Dance Workout For Your Living Room (30 minutes)

Fun and exciting cardio workout based on the movements of Latin dance. A lot of jumping, so get ready for a good sweat! Especially effectively worked out the problem areas in the abdomen, waist and buttocks.

Latin Dance Workout For Your Living Room (So You Can Dance Like Nobody's Watching)

2. Cardio Dance Workout (30 minutes)

Another great dance workout that will lift your mood and help to burn calories. This program takes place at a more moderate pace than the previous video, but you will work extremely effectively all 30 minute classes.

30-Minute Cardio Dance Workout

4. Hip Hop Dance Moves With Leg Strengthening Exercises (22 minutes)

And this easy cardio workout based on hip hop dance movements suitable even for beginners or as a light morning workout. In the end you will find a few exercises with dumbbells for thighs and buttocks.

Dance Workout Hip Hop Moves With Leg Strengthening Exercises 22 min

Training for other problem areas from Nicole Steen

Nicole Steen specializiruetsya on dance exercises and exercises for thighs and buttocks, but she has a short training for other problem areas. If you need to pump up the press and pull hands up, then be sure to add to your fitness plan these videos for 5-15 minutes.

1. Quickie Ab Workout (15 minutes)

In this program you will find a selection of the most traditional muscle-building exercises that are performed on the back and the strap. Most of the exercises you have encountered in other programs, but again more work pressure is never superfluous. You will need light dumbbells.

Nicole Steen Abs Workout | 15 Minute

2. Ab Workout At Home (15 minutes)

In this workout on the press you are waiting for more interesting and varied exercises, however, the structure of classes is similar: most of the exercises are variations of crunches, but also some interesting bars Nicole also left. The inventory is not needed.

15 Minute Abs Workout - Abs of Steel with Nicole Steen

3. Arm Workouts with Weights (5 minutes)

But if you want to pull the hands and get rid of flabbiness and fat, be sure to check out this short video from Nicole Steen. Coach offers to work on the muscles with light weights (0.5-1 kg). You are waiting for dynamic and pulsating exercise so you’ll burn fat and a little muscle toning. No work force, the program is designed for the formation of a coherent and dried hands.

5 Minute Arm Workouts with Weights | Flirty Hip Hop

4. Abs Workouts with Weights (5 minutes)

Short classic exercise for 5 minutes for the press will be a great addition to your core classes. Half of the exercises is lying on your back, you will effectively work on the rectus abdominis. The second half is devoted to the strips and their variations. The inventory is not needed.

If you want even more versatile to work on the muscles of the thighs and buttocks, we recommend you watch:

  • 18’s low impact exercises for thighs and buttocks from FitnessBlender
  • 80 Day Obsession: a comprehensive programme for belly, legs and buttocks
  • 14 exercises for buttocks and thighs from Linda Wooldridge without lunges and squats

To tone and increase muscles, Legs and buttocks

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