How to Shrink Your Thighs While Keeping Your Booty | What REALLY Worked

Подписаться 1,1 млн

Просмотров 1,2 млн

50% 1

My workout + nutrition plans: theteamplans.com/
(GIVEAWAY DETAILS BELOW)
What's up What's up! I'm SO EXCITED to be finally sharing this video. You asked for it, so today I'm breaking down exactly what I did to shrink my thighs while keeping my glutes round. I'm explaining the strategies I used, the science behind them, as well as taking you through a day in the life to show you how I put it all together. You'll see the meals I eat, my new workout routine, and more.
-------------------------------
GIVEAWAY RULES:
International Giveaway | 2 winners | 48 HOURS
1. Like this video
2. Subscribe to my channel
3. Follow me on Instagram @ampollo
4. Comment how I can reach you and which plan you'd like - beginner or advanced
Not sure which plan to get? Take my body type quiz here: trans.fo/tool-yt/
Use code: RU-vidFRIEND for 15% all my plans
Need support? Email support@transformnation.tv
-------------------------------
TIMESTAMPS:
0:44 why I wanted to shrink my thighs / personal chit chat
4:25 the strategy I used / science behind it
6:22 day in the life starts
6:38 meal 1 - egg white omelette
6:46 workout start
11:09 workout end
11:52 meal 2 - all the volume salad
13:12 what I think about step counts / how I stay active when busy
14:40 meal 3 - choco smoothie bowl
15:37 giveaway details + SAVINGS
-------------------------------
Bret Contreras article: bretcontreras....
Videos to get you MOTIVATED:
Story Time: My Binge Eating Story • Video
How to Get Motivated to Lose Weight • How to Get Motivated t...
My 3 Biggest Weight Loss Mistakes • Video

Опубликовано:

24 сен 2024

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 2 тыс.

@angelacaceres4120 4 года назад

As a medical student I LOVE you always reference scienctific evidence based articles, don't stop doing it, because the majority of youtubers just do what's in, as the keto diet or whatever's in craze at the time

@specgrl12 6 лет назад

You saying that someone is justified in wanting to change how their body looks (in a healthy and safe manner) was so incredibly encouraging to hear! People in my life call it "vanity" or say I shouldn't want to change anything because I'm a size small already. But I've carried quite a lot of weight around my thighs for a while and I've always wished I didn't. I want to put in work to make things better! Thank you for the supportive video!

@AsecretCherie 4 года назад

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” -Socrates

@NoirMorter 4 года назад

@@AsecretCherie One of my favorites of his and a daily inspiration read as I continue on my own fitness journey.

@Terixi 6 лет назад

I don't know why people still seem to believe the squat challenges they find on tumblr and weheart it. "Do 100 squats a day (no weights) and get a big bubbly butt in a month" ... Like nooo, squats does more for your thighs than anything (good warm up though) and it takes YEARS to go from flat to bubble butt. And alot of focus on nutrition. Sculpting your body takes comittment, patience and time and thats what makes it so amazing.. That not everyone can achieve it in a month, but those who sticks to it overtime clearly shows how much willpower they have. You get what you earn!

@goosebump91 6 лет назад

Instagram Jen Selter promoted it in many of her posts and many people are vying for her butt. But I'm sure she does way more than just squats. I used to try to do squats for forever and only feeling in my quads. Now I switch to hip thrusts and am actually starting to see my butt growing

@2396p-d3q 6 лет назад

Actually your butt grows a lot in a year from experience I've grown a lot, but yes it takes sacrifice

@rebecatrevino3837 6 лет назад

I have a natural bubble but, that is currently out of control. And I agree, it takes more than squats to get it together.

@Lulu-lp2fj 6 лет назад

Actually I did the 30 day Squat Challenge, but I did it my way. I didn't even mean to do it to get a bigger Butt I was just on some kind of Fitnesstrip and found this Challenge. Sidenote a guy commented on "how flat" my butt was before. Not his business though, but after the challenge nobody ever told me that again. Well what was I doing ? I didnt just do plain squats. Every 3. to 4. day I did a rest day which is very important because you grow muscle while you rest, after workouts of course, you can'tgrow muscles without. I just switched it up and every day i uped my "squats" by 5 and after a rest day by 10. I did Squats, sumo squats, wall sit, pistol squats, different variations of lunges and other leg exercises. And let me tell you it helped a lot to build up that booty. I ended it after 2 1/2 months somehow but guys, yes you cant get it by only squatting. But the concept of the challenge is effective just change things up target different muscles and BE CONSISTENT. Thats key for everything.

@chauanh6567 6 лет назад

Actually I did squats, sumo squats and lunges, etc. and with a nutritious + full meal plans, after 1 month my butt has gone from flat to thick and muscular (+5cm)

@lorraine1219 6 лет назад

Thank you so much for this video!! In the past, I've posted questions on forums on how to lose muscle and the only responses you get are "why do you want to do that?" "Embrace your muscle" "Women can't get too big." I even had one person say "I looked at your photos and I don't think you need to do that." And it is SO FRUSTRATING because not only do people not acknowledge your feelings, but they also don't even answer your question. I'd rather they not respond at all because it's not helpful. Women CAN get too big for their specific goals and wants. Not big like a man, but bigger that they want. I build muscle extremely fast so I have to be careful. I think it's helpful to get advice from a female trainer rather than a male for this issue. What worked for me in the past was dropping my protein intake and upping my steady state cardio. Thanks for all the extra tips in this video.

@aligboyakasha 5 лет назад

Lol you have a trap playlist.

@yoo0119 5 лет назад

Big cheers to the lady at 7:40!!! You go girl✨

@abbypollock 6 лет назад

Hi y'all! GAH SO HAPPY TO HAVE THIS UP! As promised, here are the timestamps: 0:44 why I wanted to shrink my thighs / personal chit chat 4:25 the strategy I used / science behind it 6:22 day in the life starts 6:38 meal 1 - egg white omelette 6:46 workout start 11:09 workout end 11:52 meal 2 - all the volume salad 13:12 what I think about step counts / how I stay active when busy 14:40 meal 3 - choco smoothie bowl 15:37 giveaway details + SAVINGS I love you all so much and appreciate your patience as I've been working away on the TFN TEAM programs 💕🌈👯

@nicholjohn3850 6 лет назад

These timestamps are so helpful! Thank you so much Abby

@Grunthumb 6 лет назад

Advanced please! Insta -> grunthumb 😍

@justurgirlc7434 6 лет назад

I watched the whole thing, I dont like to cheat!...lol

@amandapaige2739 6 лет назад

I would love the beginner!!! I don’t have instagram though:( idk if that takes me out the running !!! But can reach me at amandamayes28@gmail.com I love your videos I watch all of them!!!!

@amandapaige2739 6 лет назад

Abby Pollock what bands do you use for the hip thrust and exercises ?!?!

@VicktoriaTacos 6 лет назад

I got bulky too, when I was a varsity athlete. I don't know why trainers and literature say it won't happen to women. It does happen. I put on muscle (and fat) ridiculously easily for a vegetarian female and I started to look silly in dresses. Been working on losing muscle now for a few years and it's harder to lose than it was to gain for me.

@SC-ht4fw 5 лет назад

same! I've done competitive speed skating for many years and my thighs are super bulky. I don't know how to lose the muscle but not become fat over time. I also can't seem to find that many sources of info out there. Everyone's focused on losing fat, not muscle, which I can understand. Kinda weird to want to lose muscle I guess!

@hello7646 5 лет назад

@@SC-ht4fw do less or a ton more work with your legs lol just compare the body of sprinters and marathon runners. Same sport not the same training.

@hello7646 5 лет назад

also eat the minimum amount of protein your body needs to be ok.

@evg7626 5 лет назад

Victoria Tacos ITS EASY,,,,,,Keto diet and HIIT ,,,,,,its the big secret.....shhhh dont tell anyone....

@ileanabernadettebaldassarr4982 4 года назад

Because Instructors and literature do not speak based on scientific research, they speak from the past, they fell behind, and it is a big macho past. The woman can get bulkie, it's harder but quite possible. I'm a female rugby player, so imagine that 😂 but it is ok!! I like my body these way. I was quite skinny and I didn't like it, so I changed it.We have to do what we want, what we love, and be how we want.

@angelanix7041 4 года назад

For some reason this made me ten times more confident and I've only done one workout

@elguappa2720 4 года назад

Abby, you are streets ahead of the other fitness influencers: 1) You are intelligent and articulate without being an overbearing pedant. 2) You have valuable lived experience and are down to earth about all of it. 3) You are generous with your knowledge, not preachy, and encourage a holistic approach to health that acknowledges mental health as a critical component (I see your anxiety/perfectionistic mentions and I'm here for it) in heading off self-sabotage, and I love that you talk about how important it is not to try and do more more more all the time, which is such a tiresome trope in our capitalist, narcissistic culture. Big praise. I'm a fan and love you and your workouts.

@weldinggirl 3 года назад

💯💯totally agree with you!!

@Scoutie1991 3 года назад

Yessss about the squats 👏🏻👏🏻👏🏻 I’ve always felt the burn more in my thighs when doing squats but it wasn’t until I started doing deadlifts that I actually noticed my glute and hamstring muscles improving.

@jesse1001 6 лет назад

Abby! Please tell us how to strengthen our grips so we can deadlift!!!! I can so relate to the “too bulky” myth. Yes, we women won’t turn into Arnold but we can definitely get too big for what we want. I can’t stand it when fitness gurus tell women this, because women will possibly get too big for their liking, and then women give up on lifting and go back to Pilates. Not that Pilates isn’t awesome, but you know. Instead of forcing women to bench twice their body weight, trainers need to listen to what women want, and direct them in a way that will get them where them want to be.

@leilabedeila 6 лет назад

couple of things: get a pullup bar and "dead hang" for as long as you can and just keep trying to increase that. make sure you are using good form though! (activate your scaps!) another option is to farmer carry some heavy dumbbells for longer and longer time. you can also carry plates just gripping the edge, one in each hand. a third option is to get one of those grip trainers and do squeezing reps while you sit, stand, wait in line, read, talk on the phone, etc. good luck!

@adamzuidema112 5 лет назад

Jess E Alan thrall has a good video on just this issue. You should check him out for some ideas

@xxx5446 5 лет назад

Pole dancing is amazing for arms and grip strenght! And lots of fun, of course.

@abigail_blair 5 лет назад

Thank you so much for this! I’ve always heard “lifting won’t make you bulky,” but I was always nervous to try because I’ve always built bulky muscle quickly. Like you, I started lifting a little, and I bulked up and gained a lot more weight than I expected, which is okay-it’s muscle-but it wasn’t exactly what I intended to do. This helped inform me a lot about what I can do to change up my routine to build leaner muscle!

@brirychalsky 6 лет назад

* wanting her body* * hasn’t worked out in over a year & eats McDonald’s. *

@june151967 6 лет назад

I wish you would list products used for you meals or at least hold product up without shaking so we could see what it is, no pressure 😊

@valken666 6 лет назад

Then the problem is in your mind. Something needs to change.

@amandacreasy3942 6 лет назад

Bri Rychalsky This is sounds like he’s been here for me some improvement that’s for sure but that’s my problem I eat McDonald’s every damn day so yeah if I would be we’re I wanted to be

@aligboyakasha 5 лет назад

But but .... You still look good?!!

@miked5201 4 года назад

What a coincidence. Agree with the first statement.

@myralianna5388 6 лет назад

As a 15 year old girl, I’d be TERRIFIED of doing these positions at a gym. I don’t know what to do. Someone help?

@claragomes6956 6 лет назад

what positions?

@melaniedavis6204 6 лет назад

Start just with weighted hip thrusts and banded sumo walks. no one who knows anything about strength training will be confused about what you're doing, and you will target both the gluteus maximus and the gluteus medius/minimus ("side glute muscles"). If you're embarrassed, face your butt toward the wall for sumo walks.

@myralianna5388 6 лет назад

Melanie Davis Thank you so much! I’m gonna start working out soon but I’m super anxious, this helps!

@melaniedavis6204 6 лет назад

myra lianna yes do it! And remember plenty of girls are nervous about the weight section but when they see you there, they’ll feel more comfortable too! 👍

@heidihansen2188 6 лет назад

the best way to feel better about being in the weight room is by owning your right. The more you act like you belong there, the more comfortable you will be. As for the lifts, I'd say just start using weights that challenge you for squats, deadlifts, and good mornings.

@wilted_rose510 6 лет назад

Shes absolutely drop dead gorgeous. No makeup on too? Id kill to have your face dear

@kelceyhall7740 5 лет назад

“Prisoner to your genetics” yes 😫 someone understands

@aileens488 6 лет назад

Can you by any chance make a video on how to calculate the calories you burn? I know it’s different for everybody but I would really appreciate a guideline or something like that. Thanks!!

@Ashley-zw1vw 6 лет назад

Totally understand why you wanted to cut off the bulk! it does make me a little sad that an awesome representation of body building thicc thighs isn't around anymore. I love both looks, i just wish there were more women out there that like being 'bulky'. Love your videos!

@jenniviiv 6 лет назад

Yeah, it seems like the thicc thigh trend didn't last long. Not surprised that all these fitspos now want big asses and thin legs like the Kardashians, as usual.

@jessicasc5191 5 лет назад

Is there a reason everyone spells it "thicc" because it kind of drives me crazy to see it spelled wrong every time someone says that lol

@w00borg34 6 лет назад

i love how real and authentic you are. you're very eloquent and well-spoken. it's clear you know what you're talking about and i really appreciate your positive/genuine vibe.

@mzamnesia7190 6 лет назад

I just wanna know where she got that damn band. I've never seen one work so goddamn hard

@jojoanimated7314 5 лет назад

I got a free one after physical therapy lol

@DjBaapreB 6 лет назад

Good job! My philosophy is to have a daily workout that i can keep on doing during the years. Not focusing on growth, but on staying fit.

@dominoplay3712 6 лет назад

DjBaapreB same. Nothing else works for me 😁

@GLGC688 5 лет назад

Which workout have you found to do this with and have you kept up with it?

@aleenr4425 6 лет назад

I wish I had the confidence to do these whack looking exercises at the gym!!

@lashawn711 6 лет назад

Aleen R A few things that help my confidence in the gym...put on a super cute outfit that you feel good in, make a gym playlist with all of your favorite songs and blast them while you workout, try working out on different days or times. Typically the weekends at most gyms are pretty empty.

@aleenr4425 6 лет назад

Amanda LaShawn Thx =)

@heidihansen2188 6 лет назад

yeah, I mean, they might work, but why do gimmicky, complicated stuff, when the basics still work just fine. Squat, deadlift, good mornings.

@briankaul1201 6 лет назад

Also, when I see women doing these unorthodox glute exercises, I typically just assume that they've studied glute activation more than I have. No need to stress.

@cathrynfitzsimmons3097 4 года назад

I know this comment probably won't be seen because this was posted so long ago, but im really grateful for a video like this! I was a gymnast for about 6 years, and my muscles shaped my body in a way that I wanted to change so badly but thought that it would never look different. It's really awesome that you're sharing your journey because I feel like so many other girls can relate!

@mehweesah 6 лет назад

Well dang. Happy to say that I signed up for TFN program last week. I'm a little bummed that there's a giveaway for it now but honestly, I'm just so happy to be following the program that I don't really care. I found your videos a couple weeks ago and I can't tell you how freaking relieved I am that you exist. I did CrossFit a couple years and I remember during the first few months I was truly amazed by the changes my body was making. I loved it. And then... things took a turn somehow. Just like you've mentioned... I started to bulk. My clothes didn't fit anymore. My tummy was puffing out. Everything was bigger. So I freaked out. Quit lifting weights. Started doing those "one size fits all" types of high-intensity bodyweight exercises you see on Instagram. After a year on and off of that... my booty has drooped. My arms have lost their definition. Plus I have been living in China for the last 7 months so eating clean definitely hasn't been easy. My point... is that it's great to hear your story and see how much you actually know on this subject. I seriously can't stop watching all of your videos because I'm so relieved and eager to absorb all of the information that I possibly can. I'm also so happy to be lifting weights again. I've missed it a lot and feel pretty good about it now that I have some good direction. Thank you, thank you, thank you! My insta is Mehweesah Super pumped to see what my body can do in the next 4 months!

@mehweesah 6 лет назад

Also... just watched one of your videos that talks briefly about your time in China. I'm interetested in knowing what city you spent time in and what your thoughts were!

@MissDiamond4 4 года назад

I like how you actually kept your own personality and didn't become like the mass of insta models who all look alike. I really think you look great and your tips are super useful, thanks!!

@ruthreinhold5645 4 года назад

Did you study exercise science? I’m studying that and you’re mentioning a lot of terms other you tubers don’t! Keep it up!

@MommaFromScratch 6 лет назад

great exercise, thank you and for all the info as well, much appreciated!

@MrsGixxer 5 лет назад

Love the idea of using a bosu ball for hip thrusts. I'm short so the benches are always just a little too high for me. Also, you have given yourself a lot of credibility with me because you can explain the why's and how and you do a good job of it!

@jeanettesolomahale1558 6 лет назад

Abby...THANK YOU!!!! I used to be into body building (20 yrs ago). After a desk job for the last 3 yrs and working long hours, I started to get back into my workouts (3 days a week due to schedule). I've always disliked how big my thighs get, but I have pancake butt from so much sitting. I completed this workout yesterday. Today I completed my upper body strength circuit & high climbing. ⭐I feel AMAZING! ⭐ My hips and knees, even my neck & upper body are more relaxed. Plus, I am feeling my BOOTY!!!! I very much appreciate your research & knowledge. Keep it up wonderful woman!

@Badbettypowers 6 лет назад

I just want to say THANK YOU for your comments about being justified in wanting to lose weight or work to look a certain way. Recently I worked with a nutritionist who told me that my desire to lose more weight and become more cut through a caloric deficit + training combo was “disordered” even though I would still be within a healthy normal weight range by any standard if I lost up to 20 more pounds!!! IN The end, I went my own way, But it is still nice to hear someone validate my right to look and be however I want. Thanks Abby!

@nika5318 6 лет назад

a while ago i left a comment saying that i love your Videos but i hate your voice. now i got used to it and can watch your Videos comfortably. glad i hanged in

@volleyball9292 6 лет назад

Nika same haha

@janellimarie 6 лет назад

🤣🤣🤣🤣

@FrederickFokker 5 лет назад

I need that Fallout jacket. No, I mean I REALLY NEED it. Also, thanks for the nutrition tips.

@sadiemarieec 5 лет назад

Frederick Fokker same!

@JessieGoller 6 лет назад

YEEESSSSS FINALLY THE NEW VID IVE BEEN WAITING FOR!!!

@daniellec7709 4 года назад

So appreciate your honesty and been looking for advice on how to shred some bulk in the thighs and keep strong glutes for my running. Was feeling a bit trapped in my body from tri training and low calories to not wanting to reduce too much exercise and just get flabby. Especially after 4 years worth of work. Thank you thank you for finally some advice on how to lose muscle and not just fat... life saver

@realsodasiathompson7710 3 года назад

The fact that you back everything with science makes ALL THE DIFFERENCE!!!

@DeboraSchultz 6 лет назад

I'd love to know how to get slimmer tights, I bulk very easy and I don't like it. Loved the video!

@sarahaldridge7911 6 лет назад

me too, my thighs bulk soo easily!

@Carolina3788 6 лет назад

saaaame

@heidihansen2188 6 лет назад

don't feel bad about thick thighs! Own them and be comfortable in your own body. Muscle on women is a good thing, not a bad thing.

@anon__7606 5 лет назад

I heard that if you lower weights and higher reps you will build lean muscle instead of bulking

@reiyalol 5 лет назад

cardio

@sailorhoudini 6 лет назад

How have I never seen you? Wow real life fitness woman right here in this video, so grateful you are GENUINE AND REAL AND SUCH A KIND SOUL

@samhl7853 5 лет назад

Ok I did this today and it killed! I swear you took a piece of my soul cuz I was sweating like crazy. It’s one of those workouts that I know will hurt tomorrow. Thanks tho great video and instructions 😊

@dtran8872 6 лет назад

Thank you for sharing your process losing the thighs because it's just so hard to figure out a method to really shrink them without sacrificing the peach. Super proud of you for putting time towards something you believe in, if I am so lucky to receive the giveaway I would love to do the advanced program!

@tammycates333 5 лет назад

Love, love all you share is not only the exercises but nutritional education. I’m a 58 yrs old who started hitting the gym last year. I started doing the machines and gradually moved to free weights. I can see my body transformed to a better me but I certainly need to integrate the nutritional part. I have cut eating meats 6 years however, preparing my meals is something I lack. I also stopped increasing the weights because I feel I’m getting bulky so recently I started decreasing the weights. Would love to be part of this great opportunity to win and integrate into my lifestyle. Keeping my fingers crossed!

@kimmieb4706 6 лет назад

These exercises are great. Many seem less much strenuous on the knees which I need.

@stephaniem2356 5 лет назад

Could you post what you put in the smoothie bowl? I couldn't catch the ingredients and have never seen some of them. I'm intrigued!

@deborahtrifino9045 4 года назад

I have this huge problem where I watch all these videos, feel motivated, then I go to the gym and I'm WAY to embarrassed to do any of these things

@elliemorrow4280 4 года назад

I haven’t even finished the video yet but, I’m already so pleased to hear what she is saying. I love her mindset. I feel like nowadays society DISCOURAGES “changing your body to look the way you want.” Which this can be bad in some ways (eating disorders, supplements, etc.) However, Abby is promoting that it’s ok to not like the way you look, and know that you have the power to change that in a healthy way. Not only that she elaborates on body positivity in that all bodies are beautiful in which they are. ❤️

@MiSzxCHRiSTY 5 лет назад

you were the person that got me into fitness!!! it's been 4 years. crazzyyyyyyyyyyy. I've learned i have the genetics to gain muscle so fast! i keep editing my comment but i really want to say if it wasn't for your insta, i wouldn't have overcome my insecurities and discover how much i could love my body!!!

@MsCaptainWolfe 6 лет назад

Yes Fallout! Love the Vault - Tec jacket!

@kennethalbert4653 4 года назад

9:12 Who the hell holds a camera like that...LOL

@sandervanspauwen8916 4 года назад

someone who got an accidental boner on work hours

@EverydayKiki 6 лет назад

How do you maintain your muscles on a calorie deficit?

@EverydayKiki 6 лет назад

Or I guess I mean, are you just maintaining the booty vs. growing it?

@EverydayKiki 6 лет назад

btw I miss the Transform nation FB group. But maybe I'll join the program soon :) **EDIT now that I've finished the video, definitely will enter the give away!! :) ;)

@eloiseautumn 6 лет назад

Good question, I’m also wondering, since we worked hard to grow that booty 🍑 🙈 in the video seems you do the glute exercises but in high reps as cardio? Instead of traditional cardio? Pls correct me if I’m wrong. Love. Xxx

@alison2984 6 лет назад

Kat Whin keep doing resistance/weight training that will help maintain muscle and eat protein since its use for growth, repair & maintenance of your cells x

@adamzuidema112 5 лет назад

Kat Whin basically a calorie deficit means in a 24 hour period you eat less calories than you burn. However say, you workout and burn 300 kcal then go home really hungry so you eat a meal 350 kcal. That food will get broken down and used to repair the body. The extra 50kcal is now a surplus taking you out of a deficit and you will grow and improve. But now it’s bedtime and you have no more meals, so you go to bed and your body keeps burning eventually you will use up all your saved kcals from throughout the day and need to dip back into saved fuel (fat). Taking you back into a deficit. What this means is you can build muscle (anabolic state) periodically throughout the day (gain .2 pounds of muscle and .1 pound of fat) but at the end of the eating period you will lose mass (catabolic state). The good new is that it won’t necessarily be fat and muscle loss. So that .2 # of muscle and . 1# of fat you gained won’t be jointly targeted, the body doesn’t like burning muscle it’s a last ditch effort type of thing. It loves glucose and fat so as the deficit creeps up it’ll target the gained fat first and burn it all up, next it targets saved fat and finally the muscle. Which means if you keep the deficit low enough (1-3 pounds a week roughly 3.5-10k kcals a week) and have a relatively healthy level of body fat you can stay on a deficit for a while and still gain muscle. In the example given you may drop from .2 pounds of muscle gained to .1 pounds but still that is a .1 pound net gain. Keep in mind I used made up numbers and it all depends on how much you workout (as well as the type) and on the nutrition you receive on a daily basis.

@MS-kn4tt 6 лет назад

Man, I relate so much to this. I did Crossfit for 5 and a half years, and they kept saying "girls don't get bulky, and even if they do, you should be happy with what you're body can do." I completely get that mindset, but it wasn't what I wanted. Two injuries later, I had to get out and completely re-think my approach to fitness. It was tough. I missed all my friends there, but I'm so glad I changed what wasn't working for me.

@ladystark9652 6 лет назад

It's so cool to see your growth and direction change since the beginning of your channel, so keep doing you, you look happy and healthy!

@almap.6572 6 лет назад

The only thing I wanna shrink is my stomach🤔😋

@jen4264 6 лет назад

Same ):

@poppy2908 6 лет назад

me too!

@naomiscott7209 6 лет назад

Preach

@livinglife3207 6 лет назад

Alana Diesel omg same here 😟

@madelinetexas795 6 лет назад

Alana Diesel me included 🤗

@pamr.9373 5 лет назад

Omg what godly-support sports bras are you wearing? I NEED THEM

@celiapress 5 лет назад

freya makes very good high support sports bras. you can get them at nordstroms

@bambam6231973 5 лет назад

Yes I agree I bulk as well,,,,,can u please tell more about that! more vids!!! Love your vids!

@nannoreul 6 лет назад

You’ve always been my favourite “fitness guru” because I love to learn the science behind the exercises. Knowing how the exercises target specific muscles makes me more motivated 💪🏻 So thank you!

@bethjoyner4 4 года назад

Try

@dear_ibby1193 4 года назад

I finally realized why, despite having just found your channel today, you look familiar. You and the singer Sigrid have very similar features. You're so pretty and straightforward! Anhyway, haha! In other news, your entire approach to fitness is empowering. You clearly educate yourself and I think everyone that follows you benefits, thank you. Finally - girl you are ROCKING those purple leggings.

@kindustries17 4 года назад

@13:10 Walking to the store to grab a cheat snack feels more rewarding than driving!

@TuMadre6995 6 лет назад

this vid is everything i (didn't even know i) needed, tysm

@artsybirdy 6 лет назад

Hey Abby :) quick question I've been trying to lose weight and yesterday I weighed myself since 3 months and I gained 3 pounds yet I look slimmer? Is it because of the lean muscle I built over the spand of 3 months total?

@MTaraV 6 лет назад

artsybirdy _ I think so. The same thing happened to me. I was going to the gym and I was looking in the mirror and liked what I saw because I looked less puffy and more toned, but when I stepped on the scale I was about 4-5 pounds heavier. 1 pound of musle is way smaller in volume than 1 pound of fat so you are going to look lighter than what you actually weight. I don’t know if it makes any sense

@artsybirdy 6 лет назад

Tara Varzaru ah now it makes so much more sense :D thanks for clearing it up for me :)

@MTaraV 6 лет назад

artsybirdy _ No problem! I know I was confused too and I did my research and it made sense. Good luck on your journey!

@maygun4030 6 лет назад

Take measurements!

@alana6806 4 года назад

I went through the same. I completely changed my routine since I gave birth to my only child. And decided that bodybuilding isn’t for me now, I just wanted to keep that toned, strong body without being bulky and muscular

@janettexeira716 6 лет назад

Hands down the best video I've seen in a long time. The exercises to target a specific area as well as meals broken down and your description of where everything is. So easy to follow makes motivation to follow it even bigger!

@RaeaXo 5 лет назад

Where do you get that band? My band is very different

@alinastarkov 6 лет назад

Do u wash ur hair everyday? I started going to the gym 3 times per week and I wanted to start going everyday, the problem is that I sweat too much so I'd have to wash my hair everyday (and I can't do that really bc my hair is already v dry). Do u have any tips on dealing with sweaty hair?

@lettyaarts2263 6 лет назад

A little of Dry shampoo before and after gym. This help me so I don't have to wash my head every day. I do though every 2 or 3 days depending of how much I sweat.

@veryangryprojectilepotato4304 6 лет назад

Wash it with a cleansing conditioner , dry shampoo is bad for you excess use makes you bald

@AmyMayHuntCFit 6 лет назад

Aline This is ME. I workout on a sunday with dirty hair. Wash it for work and then workout Monday and have to wash it again! It's exhausting so now im trying to wash it every other day

@Meeix 6 лет назад

That bs, dry shampoo is a lot better than washing - even with only condi (which does NOT work for everyone)

@meabh7507 6 лет назад

Try 'co- washing' Google it

@bambam6231973 5 лет назад

where do u get your bands???

@noor.alwaheed 6 лет назад

I seriously love how you use your own perspective in doing things differently and makes them fits for you 😍🙌🏻

@weisslr22 6 лет назад

I have had the same goal as you for years and this was so enlightening. I would love a plan like mirrors yours to increase booty gains while decreasing or maintaining my thigh muscles. As well as a decrease in overall fat percentage. I have struggled for so long on how to achieve this and I can't wait to use some advice form this video!! Xo

@ashleyj0 4 года назад

This whole video should be titled "problems of gym flies who avoid cardio". Lol any runners hear me?

@LiveLifeLikeL90channel 6 лет назад

How do you obtain this goal, while still stimulating your thighs enough to decrease cellulite there?

@doula2010 6 лет назад

Your first lifestyle change needs to be with diet. Are you eating only organic foods? Have you cut out white sugar and any corn based sugar products? Your carbohydrates need to be pretty low. Get rid of any oils that are not healthy...soy, corn, safflower, canola to name a few. Without a great diet you can not make good progress with exercises that may help cellulite. You also may not get rid of all of it anyhow. Good luck.

@jenellyparra6823 6 лет назад

I cannot live with calorie deficit forever, i'll die 😟

@genli5603 5 лет назад

Jenelly Obviously. You only have a calorie deficit until you hit your goal weight.

@cristinacamelia984 5 лет назад

Stay in calorie deficit until you get your ideal weight ans then just build some muscles so you'll increase your metabolism. Or try "body recomposition" 😍

@valentinaribaga2481 4 года назад

@@genli5603 and then you gain all the weight back, because to mantain a lower weight you need to keep restricting 🤷‍♀️

@nikanikon6611 4 года назад

You don't need a caloric deficit. Better try body recomposition it's healthier

@7thCobweb 4 года назад

Valentina Ribaga not true. it's literally impossible. u can't put on weight if u eat in ur specific calorie range. if u burn off the daily intake u can't build more tissue (neither fat nor muscle). u create a deficit to lose fat, and simultaneously stimulate the muscles. u stop w the deficit and stick to ur daily caloric intake for the rest of ur time. obv ur not supposed to eat fatty and sugary unhealthy stuff on a daily basis bc that will make u gain the weight back.

@serasvictoria6132 6 лет назад

I love you so much, I mean you are almost the only one who backs up things by science

@shopdogadventures4436 6 лет назад

I did your workout, for one day....I'm convinced. After a workout my legs have never felt so tight and lean. THANK YOU for sharing your secrets :)

@bilibili68 4 года назад

why the hell do egg whites come in a carton in the US?

@joeren372 4 года назад

Lol, do you mean why don't they come in an egg.....I'm in Europe, personally I like to get mine from an egg but egg whites here are sold in bottles or cartons also. Where are you?

@bilibili68 4 года назад

@@joeren372 I'm also in Europe. I've lived in 3 different countires here, and have never seen anything like that.. maybe I just didn't look hard enough :D what happens to the egg yolks when they prepare those cartons?

@joeren372 4 года назад

@@bilibili68 Haha, well I see them in cartons a lot but can honestly say I've never bought one carton, I personally believe removing the egg yolks makes them less healthy, not bad but less healthy so I don't, I eat them as nature intended. I guess when you buy the whites in cartons, the yolks probably go to "yolks in cartons", that's probably a thing too :D I imagine they would be used for making mayonnaise or something that doesn't require the whites.

@pennylane8936 4 года назад

I'm living in Germany and I've never in my life seen egg whites in a cartoon. I was so confused the first time I saw these in RU-vid videos

@Voldemorti 4 года назад

@@bilibili68 I'm from Europe as well and I've never seen that stuff. But honestly, if any country in Europe sells egg whites in a carton, it's probably the UK I feel like the UK and the US are equally unhealthy lol

@adisonb6748 6 лет назад

Hi I like your videos allot. But if you could do a video on how to grow glutes, and fix hip dips while at home. Could you show how you would do some variations of these exercise at home with minimal equipment? It would mean allot to the mom's out there.

@innessakole 5 лет назад

Yes please!!!! It's hard for us mommies to do the same workouts without having a chance to visit the gym or have access to those machines!

@asmitaverma2688 6 лет назад

Hey can you make a video on loosing upper arm fat .

@veryangryprojectilepotato4304 6 лет назад

Asmita Verma you need to lose overall fat , losing fat in one part of the body is impossible. Cut out sugar and do a lot of reps low weight to tone your arms and cardio

@doula2010 6 лет назад

I am 66 and finally decided to loose 20 lbs. and exercise at the same time. Guess what..no flab this time in my butt or arms. I eat organically only. No sugar, wheat, or diary. I use 3lb. weights to exercise my arms and back muscles. The rest I do with various balls. I do quite a few of Linda Wooldridge's videos and Essential stretch videos on you tube. Many people are amazed at how toned my arms are with just 3 lb. weights. You do them contolled using slow eccentric movements. I always stretch alot after my workouts. Hope this helps. Good luck.

@kaseylumsden5523 6 лет назад

Omg @ your fallout jacket. LOVE IT. Your videos are awesome!! I love how you add the science behind everything. It gives me more hope than just watching people say 'this is the right way to do it, trust me'. THANK YOU!!

@Gilliebeany 4 года назад

I have no idea if this is true but I heard running burns muscle before fat. But I have no idea how factual that was, so I'm so happy for videos like this

@lalyst8378 6 лет назад

6:46

@omsnaga 4 года назад

7:25 so I tried this exercise and the ends of the rope dug into my hands which hurt like hell! I'll probably wear gloves next time.

@tampamabins2868 5 лет назад

Abby, this is to keep your booty, but how do you get a bigger butt while slimming your thighs??

@adamzuidema112 5 лет назад

Cressie Mabins you would take it in stages. Example: stage 1. Anabolic. Caloric surplus combined with glute isolated workouts of moderate weight/intensity similar to the workout in the vid. Think 7-12 reps with weighted/resisted movements (goal is hypertrophy of glutes). Then thigh dominant workouts HIIT style say squat variant superseted with push-up and finishing with jump rope (anything that you can get a full body workout in and continually work for a min of 90 seconds) the goal here is to work the whole body and provide the benefits of building endurance while limiting hypertrophy in the rest of the legs. Finally some kind of cardio (60-120 sprints for instance) Stage 2. Catabolic Calorie deficit with similar exercises as stage 1 the difference being cardio at 65-75% max heart rate (220 - age x .65 and .75) periodically as you run check heart rate and slow down or speed up based on heart rate going outside the parameters of those numbers. Goal is to lose fat while minimizing muscle loss. In practice: Say 3 weeks stage 1 then take a week of lighter training to deload. 3 weeks again on stage 1 finishing off with a transitional deload week. 3 weeks stage 2 then deload week, 3 more weeks with stage 2 and then transitional deload week. Repeat entire process. Note: deload week could simply be one less day of training, it’s based on fatigue buildup if you do light free weights, bands and body weight exercises you probably won’t build up too much fatigue.

@kristenscott1614 6 лет назад

Everything you described in the beginning very much describes me!!! This video is one of my absolute favorite and so informative!!! I’m struggling with the “too bulky” feel & wanting to slim my things! 🙌🏼 THANK YOU BABY AMY (baby Jesus reference..) Time to take these tools and run with them! Changing up my gym routines & eating ASAP

@kuuttinen 4 года назад

I'm literally trying to gain weight all over but it's harder than I expected(I have always been skinny no matter how much I eat). I don't want to look supermuscular, just healthy. I've actually managed to grow my glutes but it took alot of work!😁

@carolinavecchi8963 6 лет назад

Super useful video! I have quad dominant legs and always struggle to keep my booty toned without growing them excessively 😅 You can reach me here with a private message- beginner sounds better 😂 Thanks girl and keep going 😘 your videos are always soo informative

@haileysutton4815 5 лет назад

I literally tested this the other day. DO NOT EAT CHIPS!!! They turn to oil in your stomach that ends up stored as fat. Yesterday I had a 2 hour car ride. One day I only brought 2 bags of chips. I was hungry 30 min in. The best day I brought a sandwich bag 1/4 filled with almonds. I wasn’t hungry the next two hours. I ate a lot less but I stayed full longer. This really shows how a simple switch can be so much better but still taste good.

@oregoncoastmama3004 6 лет назад

My butt is naturally very round and big. lol I don't really want to lose it but my thighs have always had like these fat pockets on the sides. Is there a HOME workout that could help get my upper thighs smaller? and keep my booty? I have 4 kids. In a small bf town. It has to be at home.

@nicolasamontes5843 6 лет назад

I work out at home after having my baby my butt was flat but I start doing squats and mimic other tutorials and is looking better still not that way before I was pregnant but can not complain I lost all of it while I was pregnant just do exercise in your room or living room for 40 minutes

@ABC-nj1jn 5 лет назад

Oregon Coast Mama honey, if you had 4 kids and haven’t worked out in a gym so far, home workouts aren’t gonna do shit. Sorry, someone had to say it.

@gabriellatamney2660 5 лет назад

@@ABC-nj1jn Wow rude. Also working out at home can do a lot. You can do cardio and body weight resistance training with no equipment, and it's a great way to get started. @Oregon Coast Mama - there are a lot of great videos on youtube that help. Bohobeautiful and fitnessblender have a lot of great videos that you can do at home.

@UNICORNSareamazing1 4 года назад

I appreciate you sharing your story and what has worked for you, but as an exercise physiology major, I would like to clarify a couple of points from your video. 1) Females do bulk up with weight lifting, it is just harder to do than it is for males as female testosterone levels are lower. 2) When discussing hip vs. knee dominant and glute vs. hamstring exercises, the knee can only do extension and flexion, so if the leg is moving out to the side, it is a hip dominant video. 3) Low calorie, spacious food is not the greatest way to think about your meals, what it is is that your meals while having less calories are more nutrient-dense, this is why they are more filling. Processed foods and less filling foods with higher calories contain empty calories consisting of sugars and the like that don't help in making you feel.

@danielacastillo8982 4 года назад

this is literally the best exercise content ive ever viewed tysm

@joea9222 6 лет назад

Go easy on the heat for the egg white omelette, the color change is an indication of over-done which gives a chewy consistency! Unless you're into that lol

@Witchoria 6 лет назад

I think I'm in the advanced stage. My main pain point right now is that I get self conscious when I am trying new exercises around the experts who frequent the weights area. I feel like people are staring, then I get paranoid my form is off, or I'm doing it wrong, and it's a whole thing. Kills my vibe. @witchoria on the gram.

@Cakez253 6 лет назад

Witchoria I will try new exercises at times of the day when not a lot of people are around, that way no need to feel self conscious, you can perfect your form and then build the confidence to perform it accurately no matter who is around.

@AreYouDaft09 6 лет назад

Training at 2am is the best. You can try whatever you want without anyone being around.

@heidihansen2188 6 лет назад

I'm going to let you in on a secret, in most gyms (unless specialized for a specific strength sport like strongwoman, powerlifting, Olympic weight lifting), 95% of those people really aren't experts. Everyone there for the most part is trying to figure it out too. Just own the weightroom and act like you belong there. It helps a lot. Sincerely, competitive strongwoman and powerlifter who sometimes has to lift in commercial gyms.

@steinistein8611 5 лет назад

Why don't you go with friends? Or just ask someone who has a great form if they can show you real quick

@benthicbios9395 5 лет назад

It's possible they see you doing something they are interested in. Maybe they are watching your move to try later.

@carolinacute 6 лет назад

You look so much like my spanish teacher!! ❤️

@vickyb3142 6 лет назад

wow im proud of you

@maevedean2084 6 лет назад

I love how you break down everything.... any question I would have you just automatically answer. Your awesome. I wish you could be my personal trainer

@jammypantz 6 лет назад

GIRRL you've been slaying in every stage of your weight training journey. You were beautiful then, and beautiful now! Love you, Abby!

@sundus4354 6 лет назад

*watching* *this* *while* *eating* *chips* *lol*

@f.c1325 6 лет назад

Hey your video is great, any chance you could do one for at home workouts? My huge thighs are my biggest issue and I would love to get rid of the fat without making them bulky.

@heidihansen2188 6 лет назад

why? I mean its your body, but don't feel bad that they are genetically thick. Muscular thighs are great. And also, when you say those things, you are essentially putting down women who have "bulky" thighs because it implies you think they are bad.

@doula2010 6 лет назад

If you are overweight you must change your diet and lifestyle. I have the exact opposite problem in that I am older and my stomach and waist are where I hold my weight. My legs look like sticks if I am not careful. I only work out at home using videos on you tube. They work. I would put in some research time. I like Dr. Berg's videos for nutritional information. Always make sure to check your Vitamin D levels as a low level can cause your thyroid to get sluggish and create quite a few issues with your health. You have to reduce the toxins you ingest daily . Eat organically, use green products for cleaning and hygiene. Within three months you will have better skin, hair, moods, and will be all around healthier. You may hold toxins in the fat in your legs. Walking and following a healthier lifestyle may help slim them down. Good luck. I hope I helped.

@heidihansen2188 6 лет назад

most of what you just said has no basis in fact. Stop spreading misinformation. "Toxins" are disposed of by your liver. They don't get "held in" in the fat in your legs. Fiona, you should feel comfortable in your body. Don't let some woman who thinks she knows everything and grew up and accepted the sexism she learned deter you from feeling good about your body.

@heidihansen2188 6 лет назад

Also, if you want actual information about nutrition, don't go to some youtube blogger. Do research from peer reviewed science articles and books or see a nutritionist who can teach you these things.

@doula2010 6 лет назад

I am not sure what you got out of my comment but you obviously miscontrued the content. She asked a question about how she might slim down her thighs. There was no sexism or judgement about thick thighs in my answer. You must have some sensitivity yourself about this subject because this was not what you saw in the answer. Also, I do not get my information from bloggers about nutrition. I have been to nursing school and I have a massage license. Toxins are released through increased bloodflow from your muscles and fat into the lymphatic system before they get to your liver if they are stored there. Other toxins also eventually find their way to the liver. A healthy diet which supports the liver is essential for good health. If your comment was not directed at my answer then I aplologize. At any rate good nutrition is a must i you want to remain healthy into your older years.

@S.C- 6 лет назад

Hey Abby, thanks for this video! I’m actually about to start leaning out my thighs due to getting a little too bulky from Lagree Pilates and weight lifting. What do you recommend for cardio? You showed yourself on the treadmill, What work out do you do? I need cardio workouts that will help slim down my legs.. is the elliptical ok? Thanks I really find your videos helpful!

@よろしく-u5l 5 лет назад

Stacy Curto I would look up HIIT workouts on RU-vid. They were those parts where she was on the Bosu ball side stepping. They’re really great for getting your heart rate up. I love them.

@miywws 5 лет назад

I love love love how real fitness stars are getting with their bodybuilding these days. In 2017 and 2018 it was still all about posing and not showing their real body, everyone claimed to have a huuuuuge butt in a year and that everyone else could do it while they didn't even train as hard as some other girls that had just a little but fit and round butt. It is all about genetics and these days bulky is a new trend. Many of these trainers tell that girls won't get bulky but have their picture above the text where they actually look bulky. I've been bulky myself too, I've had a bigger butt than I have now, had abs and been skinnier and leaner too. But I was never happy or satisfied because I was comparing myself to others, my mental stage also was never stable. Fitness is getting out of hand and it is all about comparison and looking similar. At least for many people on social media. For me I hit the plateau by going to the gym and all young girl were looking at each others and comparing themselves to others. Fitness can truly be a a life saver to some but because of social media it can also be toxic af. And most often eating disorders may follow from a fit life style because of the pressure. Also, genetics matter A LOT when building a booty or any muscles. Every body has their limit of natural muscle growth. You can still shape it but if your booty won't get massive even after 8 years of lifting in a right way, it is ok. You can't grow forever without steroids or smth similar to that. If you want to have thinner thighs it is all good even if social media tells you to be thicc atm. Give it 5 years and there will be a new body trend... Anyway thanks for this Abby!

@KristinThompson 6 лет назад

Great job on this video! Hope you're program sales are huge success. You're a great role model for women who want to choose how their body looks and feels. Keep on rockin your talk & changing lives!

@ramiahred12 4 года назад

I could never do those exercises in my busy gym...

@missi7196 4 года назад

I hear you, felt the same way. I just go to the gym super early now. Only the truly dedicated are there consistently every morning and they aren't usually focused on anyone or anything but their workout. Good vibes

@CarolineChiasson 6 лет назад

LOVE 💙 LOVE 💙 LOVE 💙 THIS VID!

@pking1998 5 лет назад

Sis, are those supposed to be before and after photos???? The before photo you were on an angle which made them look a little bigger. The after photo was taken full back. It’s deceiving and it’s like you’re more focused on selling it then helping and being honest because everyone’s different and this method is so full on . But that’s my opinion.🤷🏽‍♀️ but hey you look amazing.

@paigedevilbiss8680 6 лет назад

I admire your approach to training so much! I’m hoping your plan can help me lean down, tone up, and lose these stubborn last 10-15 pounds! I have been struggling with this last little bit for a while and I’m ready to feel confident! :) P.S. getting married in June and wearing a form fitting dress. So really trying to feel more confident ASAP!

@gymnast216 6 лет назад

The workouts you showed in the video were helpful and I appreciate you actually going through a full explanation, I just wish there was a better answer to thinning out the thighs than "just don't work them out as much". I wish there were more specific exercises that would help lean out those thigh muscles. I know a little bit about how doing much higher rep workouts help to create the longer short twitch muscle and therefore lean out that bulk but I still wish there was more to do. I'm also really fighting genetics here with my thick thighs since my mom has the exact same shape as me with her thighs.