Selen Dar

Muscle-Building Workout and Diet

Hi guys! Welcome back to my channel. My name is Emi And so many of you have requested another thigh workout You want a fifteen-minute one and you wanted a no jumping so I put everything together And I specially designed this one for you guys I made sure every single exercise in this workout is going to help slim down your thighs And not bulk them up, not make them muscular, so don’t worry about that These exercises are going to help slim down your entire thighs as a whole Especially the inner thighs and also outer thighs and also working the front and the back as well So before we start the workout, I also want to answer some of your questions On what do I normally eat before my workout because a lot of you who watch my vlogs and my Instagram story know that I work out before lunch So a lot of the questions I always get are “do you feel tired?” “How do you get the energy for the workout?” So this is what I normally eat before my workout So on most days around 30 to 45 minutes before my workout, I would eat a small piece of dark chocolate for a boost of energy. Let me show you guys up close So this is the one that me and my family have been eating, it’s called the Seven Day Delight dark chocolate box from Godiva That’s actually designed in the perfect amount for your health to eat per day I really love this one because it’s just so easy It’s the perfect portion and it has the daily amount for you And I personally choose dark chocolate because Well, it’s yummy and it’s actually really good for your heart, it helps lower blood pressure It reduces oxidative stress. And super important, it’s also good for your skin. You don’t have to eat it only before your workout like me For example my mum has that every night before she sleeps So for her It’s more like a healthy dessert that makes her happy Dark chocolate actually also helps you to improve your calmness and allows you to be more restful. Alright. If you guys are ready, let’s get to the workout Can I have one juju? No! She is selfish Make your filming ready. It’s already filming We will first warm up our body to facilitate the fat burning processes in the rest of the workout Starting with leg scissors Lie on the mat with your back firmly on the floor Hands below your bum, legs up pointing towards the sky in a 90 degree angle Then, working your thighs to flutter them front and back The faster and the more you move them, the more you get the burn going in your thighs Work it guys! First exercise, let’s start this workout strong Now, let’s stand up for our second exercise: sumo squat pulses This is the perfect exercise to burn your inner thighs Take a big step to the side So your feet are apart in a wide stance Toes turned out Hands together in front of your chest and squat down So your thighs are parallel to the floor Knees over the ankles Here, start pulsing up and down without standing all the way back up Every single pulse really engages your inner thighs, so you’re burning the right area Here, I’m standing back up after every 10 pulses This will allow your thighs to have a quick break But, if you want to have a more intense burn, you can do more pulses for example 15 or 20 or even just pulse non-stop until 45 seconds is up You’re doing great. Let’s move on to our third exercise Full and half ballet kick. We’ll first work on our left leg. So lie down on your right side Resting your upper body on your right elbow bent at a 90 degree angle Then work your thigh to lift your left leg up as high as you can This is one rep, repeat it for twenty-two seconds Then switch to having your upper thigh pointing towards the sky For spending your knee and then kicking your foot up for every single rep I call this ballet kick because my toes are pointed the whole time You’re going to feel a burn in your left thigh. This is what we’re here for. So keep going! Good job! Next one, we’re working the right thigh So same thing but this time lie on your left side and lifting your right leg working the whole of your thigh First twenty-two seconds lifting the whole leg Then switch to half a leg kick. Push it guys! Put more force into every single rap to give a powerful kick so you can burn even more And let the exercises really help you slim down the thighs And we’re done with the ballet kicks Now, let’s get to our fifth one: knee squeeze glute bridge Lie face up on the mat with your knees bent and feet flat on the ground Shoulder-width apart Keep your arms at your side with your palms down Knees together and lift your booty up to as high as you can Then lower back down to lightly tap the floor before you lift up again What makes this exercise different than regular glute bridge is that we’ll put our knees together and squeeze them tight as hard as you can throughout the whole exercise This will allow you to work your thighs instead of your booty The harder you squeeze your knees together, the more it’s burning your thighs One-third of this workout done. You’re doing awesome! Sixth is top leg circle with lift. Again, we’re first working on the left leg Lie on your right side with your right elbow bent at a 90 degree angle to support your upper body Then bend your right leg at 90 degree angle as well Straighten your left leg and extend it off the floor to rotate in small circles for twenty-two seconds After that, instead of doing circles, switch to leg lifts Raising your left leg up and down in small and quick motions Your foot is off the floor throughout the whole exercise to keep the tension in your thigh As you work it in circular and up-and-down motion for a complete burn in all angles. I know the burn is real but let’s focus on our goal Next one is the same but we’ll work the right leg instead Remember why you clicked into this workout, why you’re here with me and why you should not give up now It’s only 15 minutes Actually, we’re almost halfway through, so keep it up together with me Nice one guys! Let’s stand back up for eighth exercise: side lunge This is absolutely my favourite exercise for burning both the inner and outer thighs As you guys see how often I include this in my workouts First, legs wide apart with toes pointing out Hands in front of your chest Then bend your right leg until it reaches a 90 degree angle As you shift your body weight to your right leg with your butt pressing back behind you Left leg extended straight. Then, pushing through your heel to return to central standing position This is one rep Repeat for twenty-two seconds on this side and we’ll switch leg My tip for you here is to try enjoy the burn If it’s not burning, it’s not working So try to embrace it and know that your hard work is going to pay off We’re more than halfway done. Don’t worry Next one, we can lie back down Ninth is lying single leg circle Arms extended on the floor, palms facing down to stabilise your body We’ll first work on our right leg with the left leg on the floor Raise your right leg to draw a big circle in a clockwise direction So first, 90-degree pointing towards the sky and then Lower it down to the side and back to the centre while keeping it off the floor the whole time Repeat for twenty-two seconds and we’ll switch to the left leg Here, we want to focus on working the thigh of the moving leg So try your best to keep your butt and the other leg on the floor. Keep it moving guys Every single rep is getting you closer to your goals Nine down. Only six more to go Tenth is side-lying single leg circle We’ll first work on the left leg Get into the same position as the leg kick Right side on the floor. Both legs extended straight out Then engaging your left thigh Raise your left leg to rotate in a big circle from back to up and then front The bigger circle you draw with your left leg, the more you’re working the thigh and giving it the burn you want Try your best to keep your right leg stable on the floor Repeat on the side for twenty-two seconds and switch to work on the right leg Our thighs are getting tired but don’t give up Remember what you’re here for, so keep pushing We’re done with two-thirds of this workout Stand back up for our eleventh exercise: squat side kick Start with a regular squat with your hands held up in front of your chest But as it comes up Extend and kick one leg up to the side Go straight back down to a squat and this time perform the same movement with your left side Alternate between sides and repeat for 45 seconds The harder you kick your legs to the side, the more burn you get in your thighs. Hang in there guys! Remember our motto: no pain no gain. You’re stronger than you think, so keep it up Next one we can lie down on the mat again for bottom leg lift to really give the inner thighs another good burn We will first work on the right leg by lying on our right side But this time cross your left leg over your right leg and plant it on the ground in front of your body Engaging your inner thigh Raise your right leg off the floor as high up as you can You should be feeling a slow burn in your thighs. Repeat for twenty-two seconds and switch side Also engage your core and abs to stabilise your body, so you’re not rocking back and forth too much We’re so close to the end guys! Thirteenth is leg rainbow. Come onto all fours Hands directly under your shoulders and your knees directly under your hips We’ll first start on the right leg. Keeping the right leg straight extend it behind you to the left side and then lift it up to draw a rainbow arch and land on the other side Tapping the floor with your toes, then lift it up and draw another half circle to go back to the left side Repeat this for twenty-two seconds and we’ll switch to left leg Try to make the rainbow arch as wide as you can Meaning your moving leg goes as far as you can to the side Keep it nice and controlled Try to keep your back and spine neutral And be mindful that we’re moving the leg with our thigh and not with our upper body Only two more to go guys, let’s get this done! Fourteenth is split pulses. Lie on your back Hands extend it out next to your bum. Palms facing down Raise both of your legs up to the sky, then here split them to the side How low your legs can go depends on your flexibility Start pulsing up and down as you work your inner thigh and outer thighs The faster and the more you pulse, the more burn you’ll get in the thighs I know this might look funny. But trust me, this works Really focus on engaging your thighs here for every single pulse Because we’re coming to the end. So push it through to give them the final burn Now stand up and let’s get ready for the last and the most intense burn in this workout: chair pulses For this exercise, I’m incorporating the chair pose from yoga but trust me the burn is going to be real! Feet hip-distance apart Arms extended up then sit your bum back and bend your knees to almost parallel to the floor Here, your knees will be slightly over your feet. Chest up and eyes looking to the front Start pulsing up and down The faster you pulse, the more distance you pulse up and down, the more it will burn in the thighs If you feel like you’re dying here, trust me, I’m in the same boat as you. I just want to scream but this is exactly what we want coming into this exercise To burn and slim down our thighs, so do not give up on me here I’m doing it together with you and I get how painful it is. So stay on together with me. We’re almost done Push it! We did it, guys. Shake out your legs and we’ll do some simple stretches for our legs You can also head over to my complete stretch routine video, which I’ll link it up right here Thank you for not giving up and staying on together with me for the whole 15 minutes. I’m so proud of you for working so hard towards your goal No pain, no gain. You’ll thank yourself one day for putting in all this hard work Enjoy the rest of your day, and I’ll see you very soon. Enjoy the rest of your day, and I’ll see you very soon


  1. I also post what I eat everyday on my instagram stories – hope that would give you some meals ideas and tips!

  2. I will start doing these everyday and share my experience.
    Day 1:
    Alright so it wasn‘t really hard to be honest but i wanna say that it‘s better to do these on school days and weekends, not holidays because you‘ll most likely give up after a few days just like i did. I have two hours of PE in school once a week which is a great way to lose weight since you‘re kinda forced to do it. BTW I‘M GONNA DO THIS ONCE A DAY ON WEEK DAYS (school days) AND TWICE A DAY ON WEEKENDS
    Btw i did that 2&3& now 4!
    Feeling good

    I know i stopped updating but I did this these past days and honestly i see no difference

  3. updates:
    day #1: i finshed the thigh workout and my thighs feel like jello but i'll keep to it (:
    day: #2 it's been a bit easier because i can remeber the exercises but i'm trying to keep going so i can see a difference, i pair thise workout with yoga and warmup streches before i start so i don't pull anything or hurt myself (:
    day #3: i missed a bit of the workout today due to a lot of school work and a headache but i'm still going to coutinue and progress !

  4. Me:I really wanna lose my thigh fat
    looks this up
    Me:okay I found one
    20 seconds later
    Me:*eating ramen noodles on my couch* “wow that looks hard”

  5. So I see everyone in the comments doing this so imma try it to….hope this works

    Day one: omg my legs are BURNING 🥵 but I made it through. My legs feel so sore.

    Day two:

  6. I'm going to do this thigh workout together with 1 other tigh workout and im going to update y'all of my process everyday. Wish me luck!

  7. Is it just me saying I’ll do it tomorrow (tomorrow) I’ll do it tomorrow (next day) I’ll do it tomorrow OOF ITS SCHOOL TIME AND I STILL HAVE FAT LEGS (I think I prefer the word thick lol) Just me??? OOF SAD LIFE FOR MEHHH

  8. Im gonna try to do it!
    𝗗𝗮𝘆 1: 𝗜𝘁 𝗕𝗨𝗥𝗡𝗦 (𝗜 𝘀𝘁𝗶𝗹𝗹 𝗱𝗼𝗻'𝘁 𝘀𝗲𝗲 𝗮𝗻𝘆 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝗰𝗲 𝗯𝘂𝘁 𝘄𝗵𝗲𝗻𝗲𝘃𝗲𝗿 𝗶𝘁 𝗯𝘂𝗿𝗻𝘀 𝗜 𝗳𝗲𝗲𝗹 𝗹𝗶𝗸𝗲 𝗶𝘁'𝘀 𝘄𝗼𝗿𝗸𝗶𝗻𝗴)

    𝗗𝗮𝘆 2:

  9. I will do this for the next 19 days. I will eat healthy….
    Measurements: left thigh 19.02 inches right thigh: 19.4 inches

    Day 20

  10. Im gonna try this!

    First Day (Monday) Right-38 inches[95 cm]; Left-39 inches[97.5 cm]: It was really rough but it’s only the first day so it’s expected. I definitely felt the burn, especially in my inner thighs. After a couple exercises, I had to use the bathroom really bad so I stopped for a ten-minute break then jumped back in. I really hope my break didn’t affect anything. I did not see any changes but again, it’s only the first day.

    Second Day (Tuesday): I REALLY felt the burn today. Fortunately, I didn’t have any interruptions so I did it in fifteen minutes. The first few workouts, I was feeling good but for some reason couldn’t feel the burn. I thought it was odd but as I got through half of them, it burned really bad but I kept going. From day one, I knew the chair pulses were gonna be the toughest one out of them all but I persisted and I got through it so I’m really proud of myself.

    Third Day (Wednesday): I think I did better than the last two days because I actually have a bit more experience on this workout than before. I felt the BURN in my thighs and I knew I was doing a good job. I’m actually really proud of myself because this is the only workout I’ve ever sticked with and I’m almost halfway done! Again, the chair pulses really got me so I decided to tweak it a bit and instead of doing it for 45 seconds straight, I did reps of about 10 pulses and I stood up and then did another 10 pulses until the time was up. I don’t see a huge difference yet but I’m excited to see the change soon so I’ll keep it up.

    Fourth Day (Thursday): oh god, Today was one of the toughest days so far. I’m not sure if it’s because I keep doing the same things over and over or that I had to do this whole workout on my bathroom floor. I DID have to do it in the bathroom because my room was not available. XD Man, the burn was real. Again, I didn’t see a whole lot of difference but I’m starting to see a thigh gap so I think it’s working a bit. I’d like to make my thighs smaller, especially my outer thighs and I hope I see I difference there soon. Until then, I’ll stick to the workout. Wow, already halfway through.

    Fifth Day (Friday): Sad days. I had to put out the workout until 11 pm because today was a busy day. But I knew I shouldn’t stop now having come so far. I had to keep real quiet because by this time most of my family was asleep. It was so hard not to breathe heavily and also I typed this, did a bit of studying, and then went to bed immediately after.

    Sixth Day (Saturday): Tomorrows the last day but let me tell ya. It does NOT get easy. Over the past week-ish, I’ve come to realize that my body physically CANNOT handle the chair pulses. I don’t know if it’s because it’s the last one and I’m already so worn out by then or something else but I have such a difficult time holding it for 45 seconds. I’m pleased to say that today is the only day that I held it for 45 seconds without a short break. Definitely can’t wait to see the results tomorrow.

    Seventh Day (Sunday) Right-21.5 inches [87.7 cm]; Left-21 inches [85.7 cm]: It’s finally the last day. I think this calls for a celebration. First, I am so so proud of myself and anyone who managed to the end. No pain, no gain, right? The chair pulses KILLED me but I held it for 45 seconds again and I gotta say, WOW. I was so shocked by the results that I measured a few times. I finally managed to accept it. I did this workout for a week, once a day, and I lost almost 9 inches (36 centimeters) off my thighs. To all the people who are thinking of trying this but are skeptical, I ENCOURAGE you to try it. Work hard and don’t give up. Even when you feel like it’s killing you, keep on going! Don’t expect results in a day or even two. Keep at it and I assure you, you WILL reach your goals.

    **note: The whole week while I was doing this workout, I tried to avoid foods high in cholesterol (fried foods, processed foods, chips, fast food) and sugary foods (sweets, cakes, donuts, candy, etc). I tried to make my meals just a tad bit smaller but I still ate three meals a day. I tried to drink at least a few cups of water (I usually don’t drink water unless I’m really thirsty). I tried to eat more veggies and fruits, and made sure to get my carbs and protein. Other than that, my diet was pretty much the same.

    Again, I’m really happy with the results and happy with myself that I decided to try this and stick with it. And to all of you who DID do it, or are thinking of doing it, I congratulate you and wish you all the best of luck.

  11. hii there. im 13 yrs old. i have 51/52 kg and i have fat legs and stretch marks. My legs are like ( ) when i stand up but when i sit they go ( ) 🙁
    and ye AH! i am at 11:14 rn in the video doing all these eycercises bc i want a thighgap

  12. I’m going to be updating you guys everyday o do this to show you if it works!!
    Day 1️⃣: since I just started I know I’m not going to see a difference, but my legs do burn and I feel confident about this

  13. I will keep you guys updated …..that does this workout works or not
    Day 1- pain pain pain….in my legs …now I am gonna sleep for like 2-3 hours straight

  14. Pros: when u stand -> I I

    Cons: when u sit ( ) chair breaks

    Everyone: (in their thoughts) WTF i thought she was skinny. When i stand back up to say sorry to the teacher (My legs -> I I )

    Everyone: Area 51 confirmed

  15. I will be doing this for two weeks. I might do a few squats and other bits and bops that may help put a bit so… yeah. I'll update you when I'm done. 💪

  16. Okay I will try this. I’m 13 and I feel like my thighs are WAAAY too big so I will try this. I will give results by the end of 2 weeks. ♥️

  17. start date=5/11/19
    im negl it didn't burn as much as i wanted to but maybe cus i was lazy but for most of it,it did but then i stopped.
    day 1=✓

  18. Hey guys. Don't usually post stuff like this, I just need motivation and if other people like it, it's kind of like I kind of have to do it. 1 like=1 day I run a mile to two miles and do this workout.

  19. trying to lose some inner thigh fat! i’ll start commenting from today
    day 1: ✅
    day 2: ✅
    day 3: ✅
    day 4:
    day 5:
    day 6:
    day 7:
    day 8:
    day 9:
    day 10:

  20. Thankyou Emi😍😍 only two weeks in doing this three times a day with the other three days cardio swimming. And the results!! All I’m gonna say is NO PAIN NO GAIN🗣 keep pushing guys. The pain you feel today, is the strength you’ll need tommorow x take care

Leave a Reply

Your email address will not be published. Required fields are marked *