Lower Body Strength Workout on the Mat // Shape & Tone Legs, Abs and Butt
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- Опубликовано: 27 сен 2024
- Please join me for this lower body workout with NO SQUATS or LUNGES! Exercises are performed on the mat and are pilates inspired. Let's shape and tone our glutes, thighs and core with this knee friendly workout that is great for any fitness level including seniors and beginners.
These leg and lower body strengthening moves can be performed without any equipment and you will definitely feel your muscles working! However, if you would like to increase the intensity of the moves you can add either ankle weights or a resistance loop band. I'm wearing the Bala Bangles wrist weights that I strapped onto my ankles. They are just one pound each and can be found on my Amazon page below.
Thanks for working out with me and joining me for this effective 20 minute Pilates workout to strengthen, shape, and tone the lower body!
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knee friendly workout, workout for senior, workout for beginners, lower body workout, lower body pilates, 20 minute workout, no squats, floor exercises, butt workout, leg workout, thigh workout, pilates for seniors, pilates for beginners
Thank you again!! I really like your innovative combinations! I learn something new each time! Always challenging & feels good. Thanks for all the encouragement. 💙
You bet Stacy! I’m happy to keep you challenged and excited to work out! 🌸
Seniors? Im 34 and this wo kicked my butt. Is this how the seniors get down? I honored to wo with y'all. Thank you for this channel and all your hard work.
Thanks for working out with me! My channel is for everyone 🤩
Short but mighty workout with heavier weight! Love your week of exercises, for this new month of March!
Great! Thanks Pam, hope you have an awesome week :)
I really want to thank you for your videos. I am a member of a very expensive gym and I have to say that when I can’t make it to the gym, I do your videos, but I have to admit I get so much more out of your videos than the gym and a better workout. I really appreciate and enjoy the diversity of your workouts so that I can do a nice rotation for a full body experience. What I also love about your videos is that I appreciate your beautiful, calming music versus the loud screaming, pounding music I have to endure at the gym! So thank you so much for everything you do. 🙏
It's my pleasure. Thank you so much for your kind words. I'm thrilled you are enjoying my videos :)
Thank you Lauren for a wonderful workout! I did the resistance band above my knees and boy was it challenging! Love all your videos and content! ❤❤❤
wowza! I bet it was challenging! Nice job Michelle :)
This is one of my favorites!! Happy Friday, Lauren!
Yay! Happy Friday Candice :)
I keep coming back to this workout. I find it optimal for my body.Thank you very much🙏💖
Glad you enjoy it! You may like my mat Pilates workouts as well 🤩
Great workout Lauren! Thank you for the great variety of workouts to choose from.🇨🇦🥰Sharon.
Our pleasure as always Sharon :)
Whew, that was great! It was definitely a quick burn. I appreciate the quality work in a short amount of time.
Great to hear!
Thankyou Lauren saved this class for today nice stretch to go into the weekend ❤️🙋
Sounds good :)
Also the great options help if other body parts are struggling. I’m having issues with I think tendinitis in left elbow area so doing push ups or weights is not possible for a while. So appreciate your exercises to choose from!👍
My pleasure :)
Love this one and love watching you! Thank you!
You are so welcome! Thanks Kristin
Feeling super ! ❤️🙏
Great Lauren feel that I've worked my body top and bottom today thankyou see you tomorrow 🙋❤️💐
Great job Julie :)
Congrats on your 10,000 subscribers! Well deserved. My fav workout channel.
You're the best! Thank you for all your support!!!
Thanks for the great and challenging workout...whew...!!!
You're so welcome! Glad you got a good workout Tanya :)
This video is one of my favorites! It works so many different muscle groups. It works some areas that don’t always get the spotlight. It is challenging yet do-able. I can feel myself getting stronger. As always thanks for the coaching & cuing. Appreciate you!!
Thanks so much Stacy 🙌🏻 I appreciate you too! 💜
Whew, good workout! Strengthening my legs has made walking much easier. Thank you for helping me day after day. (Anne)
Wonderful! You are so welcome Anne :)
One of my favourites
Great Arwa! Thank you :)
This is so strange but I was in an unsettled mood before getting into this workout, and then out of nowhere the exercises starting lightening my mood. Grateful, not questioning, and feeling better about my day. Once again thank you Lauren.
Wonderful! Great to hear Audrey 🤩
Great workout, scissors move is a challenger 💪❤️
Sure is! Nice job Ruth :)
Loved this! Great combos, challenging & effective. Thank you so much, Lauren.
Glad you enjoyed it Jeannie! Thanks for working out with me!
Thank you for explaining the burn. I love your challenging, innovative movements and variety of workouts! I cannot even imagine doing this with ankle weights. The scissors were hard enough without. Ha, ha.
You have been working so hard Carlene, I don't think it will be long before you are strong enough to add ankle weights :)
Wow wow wouch! Loved the challenge. Next time hoping to master the scissor kicks! Thanks Lauren. This will be a good one to do after long days in the car for upcoming road trip! It’s so awesome I can continue my workouts where ever I travel! Thank you thank you thank you! ❤
Great Rose! I love your positive attitude! Have a great trip and safe travels :)
You are best of the best for seniors, love you soooo much , my blessings with you
Thank you Nayan, you are so kind :)
Thankyou Lauren these shorter classes are great for me at the moment and you still feel youve done a fantastic workout 🙋❤️
absolutely! Hang in there Julie :)
It's Halloween, but this video is no longer scary!! October Legs is coming to an end and I did it!!! I did this video once or twice a week for the entire month and I can't believe how far I have come!! ANYTHING is possible!! Thank you for the encouragement, Lauren!!
Woo hoo! Anything is possible with your positive attitude Staci! Great job and Happy Halloween :)
Your workouts helped me so much, not only physically, but mentally too. I have a lot of anxiety after breakup. I’ve been trying to do your workouts everyday and they have been very therapeutic. Thank you so much for your work and for helping people! 🙏🥰❤️
I love to hear that! You are very welcome :)
Love, love this workout which I did today with weights of course as I always like to amp it up if I can. Have enjoyed all the workouts I have done and have recommended them to my friends. Will definitely do again and again, and yes you can feel it in your abs as well. Thank you. Moe (Maureen)
Excellent! Great job adding the extra challenge Moe :)
Wonderful again with challenges ❤️💪
Thank you 🤗
Love the current date, week-long blocks you put out for us. Keeps me focused and making good progress. 😊 Thank you! PS this was a tough workout, no foolin’ around …😅 but ❤
Ha! Glad you got a good workout :)
Love the challenge! Thank you!
Glad you enjoyed it! 🙌🏻
One of my favorites so far. I love your channel! I’ve recommended you to so many people. I actually look forward to working out now!
Awesome! Thank you so much for sharing Staci. I love that you look forward to working out, that's amazing!
This was short but very intense. Got a great lower body workout !! Will definitely do this one again!
Great to hear Linda, Thanks!
Great workout and stretching for the lower body. I needed that!
Glad to hear it Mary! 🙌🏻
Thank you! Your exercises are excellent!
I appreciate that Jayne :)
Did this one,thank you Lauren.
Found this more challenging than expected ,in fact got more of a burn than usually feel during more dynamic leg weight workouts!
Good job Mandy! You're right, the smaller movements really turn on the burn :)
Short but sweet my butt definitely felt this workout x
Oh good!
Omg what a workout that was! I’m pretty sure I won’t be walking tomorrow without a reminder of this kick butt workout.
lol! Glad you got a good workout 🙌🏻
Brilliant workout
Thank you Vivien! Glad you enjoyed it :)
Excellent workouts thanks
You're welcome, so glad you enjoyed it :)
NO yelling!! Woohoo!! Getting stronger! #Octoberlegs
oooohhh! I was wondering what your October goal was!
So great for my back. I have lower back issues and my hips are so tight.
Thanks!
Glad to hear it! Have you tried my back pain video?
@@SeniorShapeFitness I have not. I didn't know there was one.
Thanks!
Oh, you know my problem area! Thanks again for a great workout !!
My pleasure Jackie, thanks for requesting it! 😍
Great workout today Thank you see you soon 😊❤😅
Great job! 🙌🏻
I’ll deffo come back to this video. Going to work on being able to do it in one as I couldn’t complete any of the moves without stopping. I only use your channel for my stretches/workouts as find them something achievable to work towards.
I get great joint safety eduction from Jeannie di Bon as I have hEDS so have to avoid certain things to avoid subluxation etc. x
Have you tried the "Gentle Pilates and stretch"? It's an older video, but may be exactly what you are looking for. Let me know if you need me to send you the link.
@@SeniorShapeFitness the one from about 2 years ago? I have that one saved. Really like that one!! :) x
@@FavouriteMercy1 yes, that's the one I was talking about :)
Looks great. Will give it try tomorrow morning
Hope you enjoy Rajvi!
Great workout before I head to my annual ❤️
Good for you Ruth :)
Thank you, my new favorite. 😍
Yay! So glad you like it Luisa!
Holy smokes was this challenging! I did it, with bands(!), but I confess I was yelling at you... LOUDLY! 😂
I'm not surprised you were yelling at me because you used bands!! Are you an overachiever in everything you do? ;)
@@SeniorShapeFitness I didn't know it was going to be so challenging and I was yelling too much to stop to take off the bands! 😂😂😂
@@stacischeetz7597 🤣🙌🏻🤣
🎉 TY!
As always, good one! 👍
Thanks Julie 🤩
Whew!! ❤
Nice job! :)
This one really burned. Lol. Loved the workout. Will definitely doing this one again. Thanks Lauren!
Glad you got a good workout Katherine!
This was one tough!
but you did it! You are strong!
Doing this one twice a week in October! I might get stronger; I might collapse. Could go either way! 😂😂
Ha! Here is a short standing leg workout if you need to shake it up a bit: ruclips.net/video/c8BBluly9Pw/видео.html
Thank you!! I appreciate it!
Still yelling, but I am going to master this! Legs, October is for you!! Let's do it!!
It's not cardio though! Are you yelling because of the leg burn?
@@SeniorShapeFitness YES!!! And, it burns a LOT!!! I used a light band and wowza!!!
I really like your routines but don't do them more often because of the length - I would love to see more from you at the same intensity yet in the 15-20 minute range. 🙏🏽
Hi Beth, thanks for the suggestion. My workout average closer to 30 min because I feel it is so important to warm up and stretch at the end. That's really difficult to squeeze in if the workout is just 15 minutes! With that said, I did just film a standing pilates that will be released in a few weeks that is 20 minutes!
Ouch! Really need to work on this one…
It's a tough one Cindy, go easy on yourself :)
@@SeniorShapeFitness ha! Going easy on myself has never been my problem😂
Do you ever lose you balance while making a video? we fell over so many times! 🤣😂
I'm glad you can laugh about it! One of these days I'll have to make a blooper video. We are all human!
How are you able to lift your heels off the floor and just be on your toes at the end of that first exercise? I tried but don't think I can do it.
it's no big deal if you can't do it Catherine. If you want to give it another try focus on absorbing your body weight with your upper back that is against the mat and squeezing your butt. That should take most of the weight off your feet so it should be easier to lift your heels. Again, no big deal to just leave your heels down. You are still activating the same muscles. I hope that helps!
@@SeniorShapeFitness Thank you! That does help.
Hi Lauren, I am a subscriber and am not getting notifications of new videos. What do I need to do?
All you need to do is click the bell. If you go to my page it should say “subscribed” there is a bell icon by the subscribe bar. Yours may have a line through it because your not getting notifications. If you click it, the line will disappear and then hopefully you will start seeing notifications. Hope that helps.
It's Tuesday, must be Leg Torture (I mean, Strength) Day! October Legs!!
woo hoo! Here is another leg workout you may have not found: ruclips.net/video/m0gKm25Q-b4/видео.html
🥰🙏
Glad you enjoyed it!
Is this only for seniors?
My workouts are for everyone! Only about half of my viewers are seniors :)
Hi Lauren. I’m 70 and looking for a lesser challenging lower body strength workout than this. I’m sure you got it somewhere in your routines.. would appreciate a link to that..I usually follow your full body ones but occasionally throw in a variety and do a separate one. Thanks..
Check out this all standing lower body workout Jen: ruclips.net/video/c8BBluly9Pw/видео.html
If it's not what you are looking for, I would recommend my mat pilates. I have some great no equipment strengthening exercises in my floor pilates (you could also add a band or ankle weights)
Did this one,thank you Lauren.
any time Frances!
This is a great workout for me and the areas I need it most. However, I do have trouble with getting on my toes. I guess it will come with practice I hope! Thank you!
No worries Karen. Flat footed is fine, but by all means, practice :)
That was a little challenging, but good.
Good job. Working out on the floor definitely works the muscles in a different way.
Great 👍 work out can you please tell me how many days I should do this work out for to get Great results 👍 💪 from it I did the first one today I pulled my belly button in as far as I could but I am still got a big belly and I couldn't see much but I did have it in but it was very hard to do for the whole work out but I am 55 now and I want my flat belly back and mabe some muscle in my belly too I just not sure what work out to do to get it 💪 please let me know 💪 what you think 💪 😀 please let me know back 🙏 💪 😀 soon 🙏 thank you
Here is a link to my weekly workout plan. It’s good to follow if you would like some guidance on what workouts to do. May Week 3 Workout Plan
ruclips.net/p/PLdAl5SsVkdoes6YLB1IFevCjbuqaOBtLK
@SeniorShapeFitness ok I will do this work out then so just 5 a week then can you please 🙏 send me links 🙏 to your weekly work out plans every week would help me a lot too if this are the one to get me muscle and flat belly arms too I would really like it if you could do that for me thank 😊 😀 😄 you ♥️
@@charlenesettle9732 I'm sorry I can not. You can always find all my playlists. I post them on Sunday mornings.
enjoyed this workout. will do it again
Great! Thanks so much :)
I did this one with a medium fabric band. Fantastically challenging.
Love that Heidi!!
You never cease to amaze me with all the different options you offer! Thank you sooo much😊
I appreciate that Elizabeth!
Is this safe to do with sciatica?
You should be fine Alisha. Just make sure you're not feeling any sharp pains during any movements. The stretching at the end will be great for sciatica!
@@SeniorShapeFitness thank you so much. I'll do this today. 😊
❤❤
Thanks Jeanette :)
Still at October Legs!!! And, honestly, getting stronger!! Only dying at the end!! Good thing it was Leg Day since my biceps are still complaining about yesterday!😂😂😂 Trying the new video tomorrow on Cardio Wednesday!🙄
Excellent! You ARE getting stronger Staci :)
I can't follow the number of repetitions when doing separate legs. It seems there are more on the right than the left when doing the 16 minute core workout. On the 10 minute core workout I can't follow the side bends...seem to be less than which you say.
There is no need to follow exactly along Patty. Please just go at your own pace and do what is comfortable for you.
Thank you for this exercise, but I have a hard time with the leg stretch when you do the rotation with the legs.. I haven't exercises since I hurt my back a year ago. So i am still not stretching out the right way. I will continue to join you on this exercise as i think it could help me in a lot of ways with my core and back...Again Thank you....
I'm not sure which leg stretch you are referring to Randy. Is it the figure 4 where the ankle crosses over the knee? Please let me know and maybe I can recommend a different video to help.
That was great!! I feel my lower abs getting stronger but my upper belly area doesn't budge. Any suggestions?
It's great that you are getting stronger Maryann! Try workout on your body's overall strength. The more muscle you have the more calories you will burn (even at a resting state). Along with diet, it's best to do cardio and overall strength training to lose weight. This is true for extra weight in any area of the body. You can't spot treat an area. For example, ab exercises are great for your core, but they are not going to help you lose weight in your mid section. I hope that helps and make sense!
Hi, I found you on you tube:-) I am 63 and have osteoporosis and desperate for exercises that I can do. It seems all your workouts are good and save enough. Please let me know.
It all depends on your ability, what your doctor says, and how severe your osteoporosis is. If you have questions you will need to ask your doctor. Here is a link to all my osteoporosis-friendly workouts. Osteoporosis Friendly Workouts
ruclips.net/p/PLdAl5SsVkdodnQgh9DSmuuIM2S_labr4K
I am a fan of your workouts in general but…….Stretching with weights on the ankles? Maybe not such a great idea!
They are just one pound and it wouldn't do any harm, if anything it can aid in the stretching process. But like I say "you do you", take them off if that feels better to you.
Is this quit safe for my spine if I have osteoporosis? Thanks - I hope so 😊
You'll need to avoid a few moves that involve rounding the spine Ann.
Here is the link to all my osteoporosis friendly workouts: ruclips.net/p/PLdAl5SsVkdodnQgh9DSmuuIM2S_labr4K
LOVE this excercise Lauren...Question: could you advise a good exercise/stretch for hip bursitis? Thank you🇨🇦🥰Sharon.
So glad you love it! Check out this video for hip bursitis: ruclips.net/video/68YgEdcR1Rk/видео.html
@@SeniorShapeFitness thanks Lauren, going to try this tomorrow!🥰🇨🇦Sharon.
Still tough, but getting stronger! I can do ALL of these moves WITH a band and WITHOUT cursing!! Success!!
Major success!!!
Success! I only yelled at the very last exercise!! By Halloween, I am going to conquer this!! 💪
for sure Staci, I believe in you!!
Lower body gluts, legs, core a "killer" but GOOD! I am determined to lessen this valgus knee dysfunction and this workout is the best for that. I feel the difference even after 3 sessions. The others are fun and also helpful but this one will be a daily 'go to'. THANK YOU for these videos!!!
Wonderful! I love that you feel a difference. Mat pilates would be good too 💜
A question about your Cali Weights - I'm having a hard time figuring how which size to buy that would fit both my wrists and my ankles, which are bigger. Did you find that you can make one size work for both ankles and wrists?
Hi Carol, great question. I was on the border between small & medium. I went with the small. I like how they don’t slide around on my wrists. I can squeeze them on my ankles but they are too tight to comfortably wear. So if you are in between sizes definitely size up! Hope that helps.
I don't get thirsty but after your walking work out , I drink 1 litter water , I have no words ,oweeeeesommme
Yes, it’s so important to stay hydrated!
Between this workout and 30 minutes of yoga, I am now ready for Thanksgiving and an afternoon of family fun ;) Thanks!
Thanks Elaine, hope you had a great Thanksgiving 🤩🦃
Grateful for all your videos! This one was challenging but felt so good for my 68 year body as I try to strengthen the old porous bones!
Thanks again and good job, this one is tough :)
Thanks! I LOVE your channel!
Thank YOU Dawn! You're support is greatly appreciated :)
Another good one! I have a small problem that sometimes my toes cramp during exercise and wondered if you knew what might help (husband says i need to stretch calves, can he be right)?
Hi Anmarie, your husband is partly right. A quick calf stretch like pointing and flexing your feet with relieve your cramp. To prevent muscle cramps make sure you are well hydrated. Enough fluids can make all the difference! Also, most people have low magnesium levels. Magnesium helps relax our muscles (and our minds). maybe look into a supplement or get your levels checked. Hope that helps!
@@SeniorShapeFitness many thanks for your helpful reply, taking note!
This works out is my daily workout. Because my thighs , back and knee hurting , I have standing job
I'm glad it's helpful to you Nayan :)
@@SeniorShapeFitness please show neck exercises please 🥰🥰🥰
Thank you yet again! ☺️
Any time!
Thank you.
You bet, hope you like it!