The speaker leads a 10-minute lower body workout focusing on the buttocks and inner thighs. The exercises include:
1. Squats with proper form, squeezing the buttocks and pushing the heels into the ground.
2. Squats with a leg cross, targeting the inner thighs.
3. Side lunges, keeping the back straight and the front knee behind the toes.
4. Pushing the floor with the legs, lying down and lifting the legs with the knees bent at a 90-degree angle.
5. Inner thigh exercises, lying down and moving the legs apart and together.
6. Standing squats, keeping the back straight and the knees slightly apart.
7. Back hip lifts, placing hands behind the back and lifting the hips.
8. One-leg deadlifts, lifting one leg and opening the other diagonally outwards.
9. Heel walks on the back, leaning on the elbow and lifting the buttocks.
10. Leg lifts, lying down and lifting the legs with the knees straight.
Throughout the workout, the speaker emphasizes proper form, engaging the core, and listening to the body's limits. The goal is to create a "cool hip line and leg line" and strengthen the lower body.
Here are the key facts from the text, without opinions:
1. The workout is 10 minutes long and targets the lower body, especially the buttocks and inner thighs.
2. The first exercise is a squat with feet shoulder-width apart and toes straight.
3. The squat is done with the buttocks tightened and the heels pushed firmly into the ground.
4. The second exercise is a squat with a leg crossover, done while keeping the buttocks tightened.
5. The third exercise is a side lunge with the butt resting firmly on the ground.
6. The fourth exercise is a push floor exercise, done while lying on the ground with the legs lifted upwards.
7. The fifth exercise is an inner thigh exercise, done while lying on the ground with the legs bent and the knees lifted upwards.
8. The sixth exercise is a side leg lift, done while lying on the ground with the legs lifted upwards and the knees bent at a 90-degree angle.
9. The seventh exercise is a big lift, done while standing with the legs shoulder-width apart and the buttocks tightened.
10. The eighth exercise is a one-leg deadlift, done while standing with one leg lifted and the other leg opened diagonally outwards.
11. The ninth exercise is a heel walk on the back, done while leaning on the elbows and lifting the buttocks upwards.
12. The workout can be done in 45 seconds, but can be broken up into 20-second intervals with breaks in between.
13. The workout can be done at least twice a week, and can be mixed up with other exercises to target different muscle groups.