9-Minute Lower Body Sculpt

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About This Workout
Tone your entire lower body without any equipment with this fun and effecting toning workout created by Coach Nicole
  • Length: 9 minutes
  • Equipment: None
  • Type of Workout: Strength training (toning) & flexibility
  • Muscles Worked: Hips, glutes, calves and thighs
  • Fitness Level: Beginner to advanced
  • Impact: Low-impact
  • Safety Precautions: Because some of these exercises require good balance, only attempt them if you feel comfortable. Hold on to a nearby chair or wall for support if necessary. Since this video will work your muscles to fatigue, rest at least 1-2 days before doing additional lower body exercises.

Member Comments

  • Good workout for beginner - 8/22/2015 6:11:06 PM
  • Oh Nicole. This a good work out even if I just try to do what I can. I'd love it if you would show more routines for those of us who for whatever reason need to make accommodations for our reluctant bodies. Thanks in advance. And, oh yeah, how about changing our exercise tracker to include more for those 'impaired' to achieve. I finally worked up to a 16 minute mile with my walker- today. As someone said, "Yay me!" (It took me over 3 months to get there.)
    - 8/10/2015 10:40:27 AM
  • Sorry my right knee will not let me do that. When it says OUCH I listen. - 5/26/2015 4:00:23 PM
  • This was a great workout. I added a few ab crunches to finish. I will be looking out for more of your workouts. - 5/16/2015 12:57:26 AM
  • i can notdo the bridge exercises due to birthdefect - 3/18/2015 12:24:01 AM
  • Very challenging for me this time round! - 2/16/2015 3:33:36 PM
  • The lunges were challenging..at one point I felt my legs were going to give in. But I did it!!! Yay me!! - 2/15/2015 6:17:43 PM
  • This was easier than last week, I've been practicing lunges! I've reached 100,000 spark points 252 & level #20 529 , I must be doing something correct! YES! For me! 90
    - 1/26/2015 1:27:12 PM
  • I wish I had a Queen or King nearby, to curtsie too! So I just did it to myself in the mirror! LOL

    The back lunges are hard for me. Need to practice. All rest I do allot! Thanks Nichole!!!! - 1/19/2015 2:57:40 PM
  • I watch the vedio and some of the excerises you did I can do but some I can not do at this time cause og my illness but i do my best at all the excerises I do 5 to 6 days aweek i have lost over 55 pounds and All I do is Stecthing and yoga moves that I can do for my pain and it does help alot - 1/19/2015 1:05:13 PM
  • HI, I am Kevin, 61 going 62 in May, like to loss some pounds, but have two major issues! One, I had torn ligament in my knee back in 90's and it was fixed but its back! Second is my lower back disc, and arthritis, make me unable to do exercises so it would help me get back to better shape! Is there any help for it? Thank you
    - 1/19/2015 12:51:57 PM
  • was able to do most of this video - getting down on the floor is somewhat difficult, need to work on getting down and then up so will try it again. Otherwise, the 1st half was good...feeling good..- at least I'm doing something... - 1/19/2015 8:12:33 AM
  • Finished this video! - 1/16/2015 11:16:19 PM
  • 😅love this video, - 1/14/2015 6:21:08 PM
  • I could barely do some of these exercises, but I tried my best and did the modifications. Here's hoping I get better! - 1/12/2015 4:16:29 PM