Butt, Hip and Thigh Exercises for Women: Barre Full Length 24-Minute Lower Body Workout All Levels

Butt, Hip and Thigh Exercises for Women: Barre Full Length 24-Minute Lower Body Workout All Levels

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Tone, sculpt, lift, shape and strengthen your buns, hips, thighs, calves and even your abs and back with this at home lower body barre workout led by certified instructor Jessica Smith. No equipment is necessary, you’ll do all the work using just your own body weight and balance in a small space, making this routine perfect for travel!

Level: All

Equipment: None

Intensity: Moderate

Watch for Peanut the french bulldog’s cameo appearance in this vid!

This workout is designed to sculpt, tone and slim the butt, glutes, hips, inner thighs, outer thighs, saddlebags, core, abs, calves with moves like:

Parallel Plies
1st position plies
Pulsing Plies
5th position arms
Alternating heel raises
Releve plie pulses
Pilates V stance
Side to side taps
Grand plies in second position
Lunge Releve
Triceps Pressback
Static Lunge
Split Stance Squat
Squat Pulse
Front Attitude
Side Leg Extension
Side Leg lifts
Arabesque Leg Lifts
Internal HIp Rotation
External Hip Rotation
FIgure-4 Squat Stretch
Calf Stretch
Gastroc Stretch
Hamstring Stretch
Triangle Pose
Quadriceps Stretch
Hip Flexor Stretch
2nd position arms

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Don’t Miss This Article:

A Simple But Fast Plan To Lose Belly Fat After 30, 40, 50 and Above

Exercise can play a major role in helping you to lose weight. To stay on track, people need outside motivation. Exercise can be fun if you learn the right ways to do it. These tips will give you some ideas to help you lose weight.

Music has an almost magical quality that gets even the most sedentary people moving. How can you play your favorite energetic tunes without wanting to jump up and dance? Not having music in your workout is almost a crime. Pop in a CD, load your favorite playlist onto your iPod, or listen to the radio and dance the weight away! The rhythms will put the pep in your step that you need to keep going.

Have a friend join you for your workout. When you use exercise as a reason to hang out with friends, you will be amazed at how fast it goes and how much fun you have. You won’t concentrate on the difficulty of your workout when you focus your attention on talking to your friends.

Video game workouts are one of several great ways to have fun while exercising. It is easy to forget you are exercising when you are playing a game and having a good time. Gaming can make exercise more fun, so it seems easier and less tiring.

If you look good and feel comfortable, you will work out more. Invest some money into some exercise gear that is comfortable and makes your body look great. Choose clothing that you want to wear, and you don’t feel embarrassed in so you are inspired to work out.

If you’re bored, change it up and try something else. When you cease to find your regimen enjoyable, the chances that you will abandon it entirely increase greatly. Mixing things up will help you maintain your enthusiasm. This is easily done by changing types of music or doing a new routine. If you stay up to date with new workouts and try different activities, you can have fun while exercising.

Be sure to reward yourself when you have met your exercise goal to keep your motivation up. The reward doesn’t have to be anything big, but it should be meaningful to you. Be sure the reward is something that is easy to get and satisfying. Doing so will keep your motivation high and help you with your continued fitness goals.

Exercising is typically seen as boring and difficult, but this is a misconception! There are plenty of ways to make it enjoyable. Try these tips to see that exercise can be fun to do!

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Dr. William W. Tong
Dr. William W. Tong
An authority on food psychology, Wansink is most beneficial known for his work on consumer behavior and for popularizing terms such as "mindless eating" and "health halos." He authored the best-selling book Mindless Eating: Why We Eat More Than We Think (Bantam, 2006). Wansink participated in the first two editions of Best Diets.


  1. G. Levine says:

    Good workout! I only wish it was a slightly slower pace and less intense music…as a newbie, I really like to be able to develop the full pose without have to rush the reps. Thanks for your efforts to help us stay fit. Looking forward to more?

  2. 오주현 says:

    Wow this is so amazing! Fire!!!

  3. That was one KILLER of a workout! I hope I can make it up the stairs now ;-).

  4. Where have you been my whole life. I've worked out since high school and have never seen any of your videos. You are the absolute best. So thorough and clear with the directions and easy to follow but the moves are awesome and effective. So glad I finally found you.

  5. Lo Carb says:

    Great quick routine to do in the morning before work and twice in a row on the weekend. Love the creative fusion moves.

  6. Lo Carb says:

    I've been with you for years and either this is the first time I did this or it's been so long I forgot then rediscovered. ???✌?️

  7. This was really hard for me even though I've been working with you fot months. You must have done lots of ballet training, your hands and feet look so pretty. I'm going to add the barre work to my week it will help strengthen my weak left leg and hip. I never got strength back after my hip replacement.

  8. Paula C says:

    Hi I love your videos, do you have any other exercises for "the bikini line" you mentioned? Thank you Besos

  9. Jackie Mc says:

    Amazing workout Jessica. I really feel the burn. I have partnered this today with Day 6 Lower Focus Circuit. Really love this one and I will definitely feel the burn tomorrow. I do so enjoy working out barefoot.

  10. As someone who is overweight, I seriously can not recommend this. I tried. But it's too early and I'm too weak. Not enough "keep going; you can do it" is enough. I couldn't do it.

  11. WOW! That was tough! thank you so much for these workouts. YOu are seriously one of the best barre teachers i've practiced under! More BARRE!

  12. Holy Moly! This was so hard, but effective. It's been almost 20 yrs since my body has made these movements. Thanks Jessica ??

  13. Oh man this was so hard! I'll come back to it in a few days and try again!

  14. Epic lower body work! I am working hard on my ballet booty! I love this time efficient and challenging workout. Thanks Jessica!

  15. vl it help be reducing my lower body? how long will it take?

  16. My legs, Back, Abs,& Butt are done.
    Have a great rest of your day.
    Happy birthday to me.

  17. KJ H says:

    Need to work on this. Thanks!

  18. That killed me… Need to work on this… Thanks Jessica! 🙂

  19. This was a great barre workout it was a little challenging but it will help me get stronger which i need i could feel the burn all the way thru i am sore already thanks for working out with me this morning Jessica.

  20. You're the best ever!!!

  21. Wow! My legs are on fire after doing this ….i really want to ask u jessica that will it gone help me in reducing my lower body pls rply

  22. oh my word. Your barre workouts are tough! I am starting to feel very frustrated with myself. I have been doing your workouts every day for a month now and I am not losing weight and the workouts seem tougher. 🙁 I don't want to give up, but feeling discouraged. And it's Christmas! That isn't helping either.

  23. This was a great workout i could feel the burn all the way through i am sore already it was a little challenging but i got through it thanks for working out with me today jessica.

  24. Kay Tee says:

    This one is amazing. Not only killer for the lower body but also a great cardio effect.

  25. #FITIN15 day 19. I only did the first 15 minutes of this one and it was an incredible challenge. I found it hard to keep my balance and I often couldn't do more than a few repetitions especially on the moves where you stand on the ball of your foot. That said, I really enjoyed it. Favorite move at 12:10.

  26. Theresa w says:

    Legs and butt on fire! Love !

  27. I stopped doing ballet fifteen years ago, and I regret it to this day.
    So happy that I have found your workouts, it's time to get back that ballet booty and perfect posture.
    You are fun to watch, thank you for sharing.

  28. cm rich says:

    uh…sure feeling this the next day! wow!

  29. wow…great workout!!! loving the Barre and yoga options. thank you!

  30. I have a bad back would this be low impact on my back and a good workout?

  31. I cannot wait to try this one!!!  Thank you.

  32. Day 3 complete for this week. This one was tough on balance and legs. Thanks!

  33. OMG I thought my balance was ok how wrong was I lol I really had to push through

  34. I only got this Work it Out workout done this evening. First time doing it and I sure felt the burn in my legs. I also got to the park for a 40 minute walk. Now I NEED to go to bed! Thanks Jessica!

  35. work it out week workout 3 Done! Also lower body blast completed Man this was hard!! I stopped a few times then jumped back in but got it done Thank you jessica!

  36. I've done this workout about 5 times now and still it kicks my a$$ every time.  But I love the pain…great workout

  37. How many calories do you think we've burned doing this video?

  38. Just started working out again. Started with this? Feeling The Burn Thanks Jessica Smith

  39. This was awesome! Thanks for a great workout!

  40. After i do it i feel good 😀

  41. Love your videos. I work and really don't have time for the gym. This workout tough. It's a good tough. 🙂

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