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The Equipment-Free Hips and Waist Workout You Can Do In 10 Minutes

Get ready to tighten and tone your entire midsection and lower body with this 10-minute workout designed to sculpt your hips and waist. 

This workout blends compound dynamic bodyweight exercises that are sure to leave you a hot, sweaty mess (in a good way). Each movement will seamlessly blend together core-strengthening exercises and lower-body toning exercises to get you results in half the time. And because this routine requires zero equipment and minimal space, you can do it basically anywhere.

Want to sweat even more? Repeat this routine one to two times for a 20- to 30-minute workout. (And if you want to add some upper-body work, tack this 10-minute triceps workout on afterward.)

Sumo Squat with Side Reach

A. Stand with feet together, hands behind head with elbows pointing out to the sides. 
B. Jump feet out wider than hip-width, toes pointed out, and lower into a sumo squat. 
C. Crunch torso to the right to tap right fingers to the floor behind right heel, then return to center. Repeat on the opposite side. 
D. Jump feet together to return to starting position. Repeat for 1 minute.

Reverse Curtsy + Punch

A. Stand with feet together, arms in ready position in front of face.
B. With the right foot, step back and to the left, lowering into a curtsy lunge.
C. Press into the left foot to stand, driving right knee up to a high knee, and punching left arm across knee to the right.
D. Reverse motion to return to the curtsy lunge and begin the next rep. Continue for 1 minute, then repeat on the opposite side. 

Alternating Jump Lunge + Standing Crunch

A. Stand with feet together, arms behind head with elbows pointing out to the sides. 
B. Take a big step back with the right foot, lowering into a left leg lunge.
C. Jump and switch, landing in a right leg lunge.
D. Press into right foot to standing, kicking left foot forward and tapping toes with the right hand. 
E. Immediately lower back into right leg lunge, then jump and switch to begin the next rep. Repeat for 1 minute.  

Crouching Side Crunch

A. Kneel on the right knee with the right foot flat on the floor, hands behind head with elbows pointing out to the sides. Swing right foot to the left so right shin is perpendicular to left foot to start.
B. Press into the left foot to stand, driving right knee up to the side, crunching to try to touch right knee and right elbow. 
C. Slowly lower back to starting position, tapping right knee to the ground. Continue for 1 minute, then repeat on the opposite side. 

Crunch to Full Side Plank

A. Lie faceup on the floor with legs outstretched, right hand behind head with elbow pointing out to the side. 
B. Drive left knee in toward chest and crunch right elbow forward to try to touch elbow to knee. 
C. Release, then immediately roll onto the left side and press up into a side plank on the left palm, right arm reaching toward the ceiling.
D. Lower hips, then roll onto back to begin the next rep. Continue for 1 minute, then repeat on the opposite side.

Sit-Up to Glute Bridge

A. Lie faceup with the right heel pressed into the floor, knee pointing up, and right hand behind head. Straight left leg is extended in the air in line with right thigh.
B. Press into right heel to lift hips off the ground as high as possible.
C. Lower hips back to floor, then crunch up to touch right hand to left toes.  
D. Continue for 1 minute, the repeat on the opposite side.

Don't forget to subscribe to Mike's YouTube channel for free weekly workouts. Find more of Mike on Facebook, Instagram, and his website. And if you need some awesome music to energize your workouts, check out his workout music podcast available on iTunes.

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