10 MIN WAIST & HIP DIPS WORKOUT [Home Workout] / strong waist, ab lines & round booty

Warm-up (2 minutes)

• Jumping jacks: 30 seconds
• High knees: 30 seconds
• Butt kicks: 30 seconds

Workout (8 minutes)

• Plank hip dips: 20 repetitions
• Side plank hip dips: 10 repetitions per side
• Fire hydrants: 15 repetitions per side
• Donkey kicks: 15 repetitions per side
• Bird dog: 10 repetitions per side
• Russian twists: 20 repetitions

Cool-down (2 minutes)

• Child’s pose: 30 seconds
• Cat-cow pose: 10 repetitions

Tips:

• Make sure to keep your core engaged throughout the workout.
• Breathe deeply and evenly.
• Listen to your body and take breaks when needed.

Progression:

• As you get stronger, you can increase the number of repetitions or sets of each exercise.
• You can also add weight to some of the exercises, such as holding a dumbbell or weight plate while doing donkey kicks or Russian twists.

Modifications:

• If you are new to exercise, you can modify some of the exercises. For example, you can do plank hip dips on your knees instead of your toes.
• If you have any injuries, be sure to avoid any exercises that aggravate your pain.

Benefits:

• This workout can help you to:
  • Strengthen your core and glutes
  • Improve your balance
  • Tone your waist and hips
  • Burn calories

Frequency:

• You can do this workout 3-4 times per week.