The video is a workout session focusing on exercises to reduce lower hip fat. The instructor begins by introducing the session and explaining that the exercises are in response to viewer requests. The exercises include:
1. Tilt and lean exercise: This involves tilting the body forward, locking hands, and extending one leg while keeping the other leg slightly bent.
2. Side squat: The instructor demonstrates a side squat, emphasizing the importance of keeping the knees outward and not arching the back.
3. Gluteus medius exercise: This exercise involves lifting one leg while keeping the other leg straight and pushing down on the floor with the arms.
4. Rainbow exercise: This exercise involves lifting one leg and drawing a rainbow shape with the foot while keeping the other leg straight.
5. Side hip up exercise: This involves lifting one leg and pushing up with the hips while keeping the other leg straight.
6. Bridge up exercise: This exercise involves lying on the back, lifting the hips, and squeezing the glutes.
7. Diamond exercise: This involves bending the feet and lifting from a frog-like position, squeezing the outer part of the hip.
Throughout the session, the instructor emphasizes the importance of proper form, breathing, and maintaining a flat back. She also encourages viewers to focus on the burning sensation in their hips and to visualize a curvy and firm hip. The session concludes with a final exercise and words of encouragement for viewers to set goals and try to finish all the exercises next time.
Here are the extracted key facts from the text:
1. The speaker has previously uploaded videos on inner thigh, arm, and belly exercises that have been effective for many viewers.
2. The speaker has received many requests to share exercises for lower hip fat.
3. The speaker is demonstrating a series of exercises to target the lower hip area.
4. The first exercise involves tilting and leaning the body forward, locking hands, and extending one leg.
5. The speaker emphasizes the importance of keeping the back straight and engaging the gluteus medius muscle.
6. The second exercise is a side squat, which involves putting hands on the pelvis and tightening the muscles.
7. The speaker advises to push knees out as much as possible and avoid pushing the hip out on the way down.
8. The third exercise is a gluteus medius exercise, which involves lifting one leg and pushing the floor with two arms.
9. The speaker emphasizes the importance of keeping the tip of the foot aligned with the knee and not losing balance.
10. The fourth exercise is called the "rainbow" exercise, which involves drawing a rainbow shape with the tip of the foot.
11. The speaker advises to keep the movement light and not to drop the foot too quickly.
12. The fifth exercise is a side hip up exercise, which involves lifting one leg and pushing the floor with one arm.
13. The speaker emphasizes the importance of keeping the belly flat and not arching the back.
14. The sixth exercise is a bridge up exercise, which involves lying on the back and lifting the hips.
15. The speaker advises to keep the feet parallel with the knees and not to arch the back.
16. The seventh exercise is a hip roll and squeeze exercise, which involves rolling and squeezing the hips.
17. The speaker advises to keep the movement small if the back is hurting.
18. The eighth exercise is a diamond exercise, which involves bending the feet and posing like a frog.
19. The speaker advises to lift from this position and squeeze the outer part of the hip.
20. The speaker concludes the video by thanking the viewers and encouraging them to try the exercises again next time.