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00:00:00 – 00:14:01
The YouTube video features a comprehensive guide to a hip figure eight workout designed to engage deep core muscles and enhance core strength and flexibility. Key exercises include single and double hip figure eights, pelvic tucks, hip circles, and side stretches. Led by an instructor providing verbal instructions and on-screen tips, viewers are encouraged to maintain core engagement, proper breathing, and to follow at their own pace. The workout sequences integrate movements that emphasize knee bending, heel lifting, and hip motions resembling a figure eight or circles, all while maintaining a wide stance and focusing on the oblique and back muscles. Each segment builds on the previous, transitioning from defined and controlled movements to freer, more playful exercises that aim to relax and enjoy the motions. The routine concludes with stretching exercises to enhance flexibility and a forward fold stretch to round out the session. Throughout the video, viewers are encouraged to subscribe for more workouts and to adopt clean eating and daily movement habits for overall wellness.
00:00:00
In this part of the video, the instructor introduces a hip figure eight workout aimed at engaging deep core muscles. Viewers are encouraged to follow along with both verbal instructions and on-screen tips. Beginners are directed to additional resources linked in the video description. The workout begins with single hip figure eight repeaters, focusing on one side of the figure eight at a time. Key instructions include scooping the hip back, then forward and in, while exhaling and engaging the abs. After practicing one side, viewers switch to the other side, maintaining steady breathing and core engagement. Following this, both sides are combined for a full figure eight movement. Viewers are advised to go at their own pace and visualize drawing a figure eight beneath their hips. The segment concludes with a transition to a new move called Amaya.
00:03:00
In this segment, the instructor is demonstrating a series of hip movements and transitions. Initially, they guide viewers through a hip exercise resembling tracing a figure eight, emphasizing lifting the heel, bending and straightening the knee, and moving the hip in a rainbow-like pattern. This exercise is performed on both sides, with a reminder to take it slowly if needed. The movements integrate the oblique muscles and involve knees bending and heels lifting off the floor. The instructor then transitions to feet flat on the floor to return to the same figure eight motion, emphasizing core engagement. Next, the video moves into pelvic tucks: feet are placed wide, exhaling while lifting the pelvic floor and tucking the tailbone under, akin to a mini squat. Breathing and core tightening are highlighted throughout. Afterwards, the figure eight hip movement is revisited, ending with a transition into hip circles.
00:06:00
In this part of the video, the instructor guides viewers through a series of hip circle exercises. Participants are encouraged to maintain a wide stance and perform circles while in a mini squat position. They switch directions and focus on using their core muscles. The exercise then transitions to figure eights, engaging the back muscles more than the abdominals. Feet remain flat on the ground with moving knees.
The instructor turns to show different angles and emphasizes the figure eight motion on the ground. After finishing the first set, viewers shake out their arms and prepare for more intense pelvic tucks, synchronizing with the music. Finally, the routine includes alternating hip circles with squats, engaging the core throughout.
00:09:00
In this segment, the video provides instructions for a core strength and flexibility routine. It begins with a series of push-back figure eights, emphasizing pushing back more than pulling forward, before shifting to pull-forward figure eights. The movements are then made smaller and slower, focusing on engaging deep core muscles. After the controlled movements, the routine transitions into looser hip bumps and freeform, playful figure eights to relax and enjoy the movements. The segment concludes with a side stretch, where one foot is placed behind the other to stretch the side body, encouraging deep breathing and switching sides to ensure balance.
00:12:00
In this part of the video, the instructor leads viewers through a fun and relaxed sequence of exercises including figure eights and a step-behind side stretch. She emphasizes enjoying the movements, reminding participants to slowly and then quickly move their hips, and to carefully stretch by stepping one foot behind the other. The session concludes with a forward fold stretch, bending the knees alternately, and rolling up the spine. The instructor encourages viewers to subscribe for more workouts and highlights the importance of clean eating and daily movement.