Fast Lower Body Toning Moves To Do In The Yoga Studio

woman exercising yoga

If your biggest ‘trouble spot’ on your body is your hips, thighs, or glutes, it’s time to get a good workout program in order. The great news is that you can effectively work all of these areas right in a yoga or gyms studio. All you need is a yoga mat, a set of small hand weights, and an exercise ball.

Using these three pieces of equipment, you can whip yourself into shape, ensuring you look better than ever in any yoga pants, jeans, or dresses you choose to wear.

Here are the details of the main moves to do.

Stationary Lunges

In a standing position with both feet on the yoga mat and the weights in either hand, step one foot directly in front of the other about 2 feet. Once firmly planted, begin to bend the forward knee as you slowly lower yourself down so the back knee is almost touching the ground.

Pause here and then press back up to complete the rep. Continue on until 15 reps are completed and then switch sides and repeat.

Leg Curl

To hit the back of the legs and work the bum region, the leg curl is the ideal move. To do this, lay flat down on the yoga mat with the ball placed under the feet, the legs extended.

From here, lift the hips up off the ground and then slowly begin to bend the knees as you bring the ball towards your bum. Once you’re as far as you can go, pause briefly and then extend back out to complete the rep.

Continue doing this until 15 reps are completed.

Glute Bridge

The glute bridge is very similar to the leg curl only this time all the emphasis is placed directly on the bum. If you want a firmer backside
, this is the move for you.

Assume the same position as the leg curl only this time rather than bending the knees an bringing the ball into the body, simply squeeze the glutes and lift the hips up. Pause and then lower them so they are almost touching the ground.

Pause here and then lift up once again. Keep doing this until 15-20 reps are finished.

Sumo Squats

Finally, don’t overlook the sumo squat. This exercise is great for firming the inner and outer thighs, really toning the hip region.

Stand on the yoga mat
with the feet wider than hip width apart, your toes slightly turned out. From here, bend at the knees as you lower yourself down. Once you’re at a 90 degree angle, pause and hold this for 5 seconds. From there, rise up again to complete the rep.

Continue on until 15 reps are completed. To make this exercise more challenging, hold your weight down between your legs with both hands.

So there you have your fast and efficient, total lower body toning routine. Do this next time you hit the gym and you’ll be seeing results in no time.

Shannon Clark has been working in the personal training and online fitness writing field for the last 12 years and has worked with numerous clients and websites, providing content in the fitness niche. She holds a degree in Exercise Science from the University of Alberta and has a passion for continued learning as she is constantly researching up on the latest exercise and nutrition techniques to try with her clients.

Sculpt, lengthen & tone – Pilates Workout

Sophie from the Aspire Group’s Pilates Workout video:

Sophies Aspire Pilates video predominantly focuses on strengthening and isolating the core to help create lean flat abdominals while improving posture and preventing injury. It is a full-body workout focussed on toning and sculpting our major stabilising muscles such as the core, gluteals and upper body. Sophie provides options for all levels, however, it is at an accelerated pace to get the most out of your workout, so if you have not done Pilates before make sure you are familiar with switching on your T-zone and using an imprinted spine before you start the video!

About Sophie:

Qualifications and experience:

CERT III in Fitness and Exercise to music with Lifetime training in London UK.

Studio Pilates

TRX certificate

Les Mills Body Balance Instructor.

Group Fitness Instructor/Fitness First/Good-life.


Bachelor of Business majoring in Marketing and PR – Notre Dame

Bachelor of Education majoring in Theatre studies and minor in English (2/4 years) – ECU.

The Aspire Group Studio:

The Aspire Group – we are located in 3 major locations.

City Beach – Fred Burton Way

Mosman Park – Lochee St (Camelot)

Osborne Park – Dale Alcock Homes

Find us via:


I: aspiregroup

My Niche and passion:

Sophie has a passion for introducing hard core Pilates to those who enjoy working up a sweat but knowing that they are supporting and listening to their bodies at the same time. She is passionate about introducing Yoga and Pilates to athletes and males who are less familiar with the benefits of these training styles and less comfortable participating in Pilates and Yoga classes.

Here is my first Pilates Workout Video, enjoy!

Sculpt, lengthen & tone – Pilates

Before you pop that weight loss pill….. read this….

Nutrition & Lifestyle Coach Sarah Hopkins

Nutrition & Lifestyle Coach Sarah Hopkins

Nutrition has to be one of the most complex subjects on the planet. While I believe a healthy eating plan is relatively simple, there is such a huge amount of noise in the public domain that can lead us to constantly question what the right approach actually is.

So many ‘experts’ telling you to eat less of this, more of that and pop a pill for just about any condition or reason you can imagine.

While there is a lot of great information out there, the vast amount of information means many of us are overwhelmed at knowing which direction to turn. Further, the ‘one size fits all’ approach to nutrition no doubt stems from good intentions, however creates polarization between the nutritional camps. I find many are not willing to budge on their philosophies or accept that perhaps, just maybe, each individual is ‘different’.

For people who have been struggling to find an approach that works for them, the services of a wellness mentor may be a prudent investment. Perth based Sarah Hopkins is a Holistic Health Coach dedicated to mentoring clients in their journey to adopt a simple, holistic and sustainable diet and exercise regime.

Sarah makes it her mission to simplify the health and wellness journey for her clients as much as possible. Clients come to Sarah with a range of health issues from weight loss to digestive issues and insomnia (and countless others). Sarah spends time tailoring her programs to ensure any individual health issues, personality traits and lifestyle factors are addressed.  

Sarah was kind enough to give us some insightful answers into all things wellness….

Tell me how you help your clients as a holistic health coach

As a health coach, people come to see me to help them achieve their specific health goal.  It could be related to weight loss, fitness or a particular health issue that is compromising the quality of their life. Most clients come to me with a sense that something is not quite right but do not know where to start. They have a wealth of information at their fingertips but don’t know who to believe and what the right path for them is. As a holistic health coach it is my role to empower them to take action on their health as well as support them through the changes that will be most powerful for their specific needs.

What do you believe are the most prevalent health problems in an affluent Western lifestyle today?  

Obviously the quality of our food has diminished significantly and every client I see has some digestive distress. This has a significant impact on our health and is a major contributor to most of the modern diseases in my opinion.

The other thing that I think is absolutely catastrophic for our wellbeing is our exposure to light. Thanks to modern technology, we are now exposed to way more light per 24 hour period. Light from electronic devices suppress essential hormone processes and also contribute to many of the most common health conditions.

What sort of conditions and health problems do you deal with on a regular basis?

Weight loss is probably the primary driver for many clients who come to see me however often there is a health condition underlying the weight gain that, once resolved, makes shedding kilos much easier. I see a lot of people with digestive issues and adrenal exhaustion and I believe these are related. Similarly, I see many people with autoimmune conditions which have a strong connection back to healthy gut function.

There is a lot of dietary advice, diet pushers, confusion and general ‘noise’ out there which makes it very confusing for people wishing to improve their health.  Do you believe there is a simple formula for our readers to follow?  How can they change their health (through diet and nutrition) while avoiding the latest fad diet?

I honestly believe that health, vitality and wellness is achievable for everybody and that it is much simpler than most people believe. Eating real food, drinking clean water and ensuring you sleep well are the basics for long term health.

What training have you undertaken to get where you are today?

I studied through the C.H.E.K Institute and was fortunate enough to study under the founder Paul Chek for my more advanced certifications. As certified advanced C.H.E.K trained professionals, we must be able to exhibit both a theoretical and practical understanding of how to apply the sophisticated assessment, program design and coaching systems that Paul Chek himself uses. We are taught to identify and address the root causes holding people back from maximum vitality and effectiveness, whether this involves the musculoskeletal, hormonal, organ, digestive or any other system of the body. I am also a Master Trainer (Cert 111 & 1V) as well as Reiki Level 1.

What sort of exercise do you do and/or recommend?

I like to take a balanced approach to exercise (after many years of punishing “cardio”). I like functional strength training and think that this is important for musculoskeletal and metabolic health as we age. I love walking and also incorporate some high intensity interval training in every week. What I recommend to clients really depends on their individual needs but I believe that everybody needs to move their body on a daily basis.

People are always on the run and busy.  How do we eat healthy when there is no time to cook?

I don’t really buy the whole “there is no time to cook” statement.  We all have the same amount of time in the day, it is just a matter of what we prioritise into that day. Our health determines the outcome of every other thing that is important so it must be a priority. You cannot achieve any other goal if you are bed ridden or suffering with an illness. Having said that, being healthy does not have to be a time consuming affair. When I work with my clients, I show them how to make healthier choices when eating out or how to prepare fast and healthy meals.

Do you find Perth an inspiring place for fitness and wellness?

If you had asked me this 18 months ago when I was starting out as a health coach I would have said no but in the last 6-12 months the level of interest in health and wellness has increased exponentially. There is a really great community of health and fitness professionals and I’m lucky enough to call some of the best ones close friends.  I’m so grateful for their regular support and inspiration.

Who are the most influential guru’s in your life?

Obviously Paul Chek has been instrumental in my journey as a Holistic Health Coach and I love everything about the C.H.E.K curriculum. Chris Kresser is my go-to for quality resources so I really love his content. Locally my dear friend Carmela Lacey continues to support and inspire me on my journey and most importantly all of my amazing clients who achieve such incredible personal results on a daily basis.

Finally, Burn & Learn‘s themes are food, fitness and fulfillment.  Please give our readers your hottest tips under each of these themes.

Food – eat real whole food, avoiding packaged foods most of the time and focusing on grass fed protein and green leafy vegetables will greatly improve overall health.

Fitness – listen to your body, do what feels natural, have fun and if you can, do it outside.

Fulfillment – write down every day 3 things that you are grateful for right now.  No matter how small or silly. Think about what you love to do and aim to incorporate more of that into your life.

If you are looking for a partner to help you in your wellness journey, contact Sarah Hopkins at

By signing up to Sarah’s blog, you will get a copy of her ‘Healthy Eating Plan‘, a quick and useful guide on navigating meal choices throughout the day.


Healthy Gluten Free Banana Bread

Healthy Delicious Banana Bread

Healthy and delicious banana bread

This banana bread is so delightfully moist and sweet, you’ll feel like you are eating something naughty.  In actual fact, it’s clean enough to eat for breakfast, or any other time of the day for that matter.  Rich in healthy fats, protein and carbs, this delicious treat would make the perfect post workout snack.


4 very ripe bananas

1/3 cup of coconut oil or organic grass fed butter

4 organic eggs

1 tsp vanilla extract or vanilla powder

1.5 tsp cinnamon

1/2 cup coconut flour

1 tsp (heaped) baking soda

1/4 tsp salt

You can also add in some cacao nibs, walnuts or goji berries for extra texture.


Preheat oven to 180 degrees. Mix everything together in a bowl until combined. Pour into a lightly greased bread pan and bake for about 45 mins or until centre is set and top is golden.

6 Week Boot Camp – train like a Champion!


This is your free step by step program to lose six kilos in six weeks! Your new you starts HERE!

To help you on the journey we have put together;

  1.  A full six week diet plan from Jo Beer at Revitalise.
  2. Download your food diary.
  3. Weekly video coaching instructions from our dietician & diabetes educator Jo Beer and boot camp coach Justine.
  4. Step by step 30 minute exercise routines, one per day and suggested active rest Yoga routines for the days when you need a break.
  5. See more at Revitalise and Babes on the run, the people who donated their time for free to make this happen.

Let’s start, week 1 exercise routine.

Week 1

Coaching video 1 is here! These are just some tips from real people that train mums and have advised allot of people what you need to do to stay in a health weight range for the long haul.

Here are the workout videos;

  1. Day 1, 6 Week Boot Camp Cardio Full Body Workout
  2. Day 2, Interval Training Workout
  3. Day 3, Total Body Workout Beginner

  4. Day 4, Pilates Essentials

  5. Day 5, Interval Training Workout Part 2
  6. Day 6, Tone up with Yoga routine
  7.  Day 7, 6 Week Boot Camp Cardio Full Body Workout

Week 2

Check-in coaching video 2 is here! Use this to stay motivated and on track! Yes it is hard, but it is supposed to be right? Now keep going!!!! Enjoy feeling better.

  1. Day 8, 6 Week Boot Camp Core Full Body Workout
  2. Day 9,6 Week Boot Camp Cardio Full Body Workout
  3. Day 10,Interval Training Workout

  4. Day 11, Pilates Essentials
  5. Day 12, Interval Training Workout Part 2
  6. Day 13, Hatha Yoga routine with Holly
  7. Day 14, 6 Week Boot Camp Cardio Full Body Workout

Week 3

Check-in coaching video 3 is here! Some more of what to expect and some tips and tricks to stay motivated and on track!

  1. Day 15, 6 Week Boot Camp Cardio Interval Full Body Workout
  2. Day 16,6 Week Boot Camp Cardio Full Body Workout
  3. Day 17,6 Week Boot Camp Core Full Body Workout
  4. Day 18, Pilates Flat Abbs
  5. Day 19, Interval Training Workout Part 2
  6. Day 20, Yoga routine with Valerie
  7. Day 21, 6 Week Boot Camp Cardio Full Body Workout

Week 4

Check-in coaching video 4 is here! OMG passed half way! I’m sooo excited! Watch the coaching video get advice about fatigue, sleeping right and new mum advice!

You can substitute in a shorter Yoga routine for active rest and we have posted several routines to do just that!

  1. Day 22, 6 Week Boot Camp Cardio Interval week 4 Full Body Workout
  2. Day 23,6 Week Boot Camp Core Full Body Workout
  3. Day 24,6 Week Boot Camp Core Full Body Workout
  4. Day 25, Pilates Essentials with Angela
  5. Day 26, 6 Week Boot Camp Cardio Full Body Workout
  6. Day 27, Full total body workout
  7. Day 28, 30 minute Yoga routine

Week 5

Check-in coaching video 5 is here!  Are you still with us? WOW what could possibly go wrong?

Don’t forget you can substitute any of our Valerie’s shorter Yoga routines for active rest and she has posted several routines for you to do!

  1. Day 29, Six Week boot camp workout, week 5 workout, with Justine
  2. Day 30, Interval Training Workout Part 2
  3. Day 31, Interval Training Workout

  4. Day 32, Pilates Essentials with Angela
  5. Day 33, 6 Week Boot Camp Cardio Full Body Workout
  6. Day 34, Full total body workout
  7. Day 35, 30 minutes of Yoga with Valerie

Week 6

Check-in guidance for  week 6 is here! 

“We keep moving forward, opening new doors, and doing new things, because we’re curious and curiosity keeps leading us down new paths.”; Walt Disney, ok so that’s not totally relevant but an incredible quote from an amazing entrepreneur that did some pretty amazing stuff; keep moving forward!

  1. Day 36, Six Week boot camp workout, week 6 workout, with Justine and Vanessa.
  2. Day 37, Interval Training Workout

  3. Day 38, 6 Week Boot Camp Core Full Body Workout
  4. Day 39, Pilates Essentials with Angela
  5. Day 40, Interval Training Workout Part 2
  6. Day 41, 6 Week Boot Camp Cardio Interval workout
  7. Day 42, 30 minutes of Yoga with Valerie

Substitute this  active rest Yoga routine if you don’t feel like doing a full 30 minute routine.

Don’t stop here! now you are in the swing of things keep working out using our routines!  This is a change for life not a fad, “lock in the new you”.

Additional Resources below….

There are more free recipes here from Jo.

We recommend MyFitnessPal Mobile Apps tools you need to successfully take weight off – and keep it off. And best of all, everything on the site is 100% FREE.

Check your BMI with this Body Mass Index Calculator. BMI is a ratio between weight and height. It is a mathematical formula that correlates with body fat, used to tell if you are at an unhealthy weight (given a certain height). BMI value is more useful for predicting health risks than the weight alone (for ages 18 and over).

Calories burned??

Use a calorie calculator like this one or google another one. You will need to know stuff like your height, weight, age type of exercise, the length of time you did it. We would have included a calorie burn estimate for every video but as you can see there are a number of variable that would make our estimates inaccurate.

Tip: you may want to try using this portion plate from the Revitalise website.

Best of all it’s free so you can’t afford not to do this starting right now!

Top 10 Ways To Slash Calories Quickly

If you’re aiming to lose fat rapidly, one thing that you must pay attention to is your calorie intake. Your calorie intake does dictate whether you gain or lose body fat, so it’s vital that you get it set up correctly.

This said, cutting calories doesn’t mean going on some starvation diet. Let’s look at a few simple and easy methods to slash calories painlessly so that you can enhance your progress.  Be sure to check out LiveLighter for more help formulating a proper diet plan.

Swap Milk For Cream In Your Coffee

Cream is far too high in fat and calories to be a part of your regular diet – go for milk in your coffee instead.

Opt For Ground Turkey Rather Than Ground Beef

Ground turkey is a very lean protein source and can be used in all the same ways that ground beef can be utilized.  Make meatballs with it today.

Go With Egg Whites Rather Than A Bagel

Egg whites are a great source of protein and will get your day started off right – and help you avoid that mid-morning crash that you’d have if you had eaten a bagel.

Choose Sweet Potatoes Over Pasta

Sweet potatoes are far higher in good nutrition and vitamins compared to pasta and won’t encourage fat gain.  Serve them with some salsa on the side.

Go For Fresh Fruit Rather Than Fruit Juice

Fruit juice is rich in sugar and calories and lacks the dietary fiber that real fruit provides.

Choose Fish Over Beef

Fish is a lower calorie, high protein option when aiming to lose weight. Choose it over beef more regularly.

Eat Oatmeal Rather Than Cold Cereal

Oatmeal is a slow burning carbohydrate that’s low in calories and full of fiber. Opt for it rather than cold cereal more often.

Opt For Squash Over Potatoes

Squash is a lower calorie option to regular potatoes, which are ranked high on the GI index. Opt for squash more often to slash calories quickly.

Choose Green Tea Over Gourmet Coffee

Green tea is full of antioxidants and will even boost your metabolic rate to a small degree as well. Gourmet coffee, on the other hand is loaded with calories and not a superior choice.

Choose Greek Yogurt Over Mayonnaise

If you need to use mayonnaise in any of your recipes, try going for Greek yogurt instead. it’s rich in protein, low in sugar, and a far more ideal option.

Use all of these swaps and you’ll be eaten leaner in no time.

…now try these workouts from eFit30

Pilates strengthens the mind-body connection while burning calories

Pilates is one of those workouts that necessarily doesn’t end when class does. The lessons and effects of pilates carry over into everyday life. Pilates teaches you how to control your body, mind and soul at the same time strengthening the mind-body connection. It conditions your muscles in a balanced way and increases your self-awareness by drawing your focus inward benefiting your emotional health. Stretching and strengthening of muscles will amplify your blood circulation and help ease any tension guiding you to feeling rejuvenated and calm after class. Although many people may do pilates for the mental health benefits it’s also an activity that burns calories even if it feels effortless at times.

A report published by the American College of Sports Medicine outlines pilates research conducted by Michele Olson, Ph.D. Olson and her team. They measured the calories burned during beginner, intermediate, and advanced Pilates mat workouts. The research team monitored heart rate, metabolic rate and rate of perceived exertion while the participants performed exercises in a random order. The research team found that a 30-minute session at an intermediate level burned 180 calories, and continuing the workout burned an additional 90 calories each 15 minutes.

More interesting results showed that beginner Pilates exercises burned energy comparable to active stretching, or to other low-moderate intensity exercises. The intermediate workout proved to be of a moderate intensity level, similar to speed walking at a rate of 4 to 4.5 mph. The advanced workout was found to be of high-moderate intensity, similar to taking a step aerobics class.

Pilates is one of those workouts where you can get a lot of bang for your buck so to speak. You are able to walk away from a pilates workout confidently knowing that not only have you burned calories but you will also be more focused, more productive and more at ease… and who doesn’t want that?

 Pilates fitness female instructor

What our fans say about eFit30


6 hours ago

These videos are by far the best ones on YouTube! Exactly the level I need and still challenging. Please keep them coming!

Sanaz Taghizadeh

commented on a video on YouTube.

Shared publicly  –  16:20

I LOVE these workouts, and let me tell you why: they are not only therapeutic, but they are not dreadful. I look forward to them at the end of each day, and I sincerely enjoy how it both tones me and gives me peace of mind. Most workouts, at the mere thought of them, are just dreadful. She does a great job at making all her pilates workouts very doable for each and every person, taking into consideration than not everyone is an expert!! Most workouts I find on Youtube are so intense I can barely handle them! Also, I struggle with scoliosis, and since doing these pilates videos with eFit30, I no longer have any back pain! It’s really just a miracle. Every physical task in my life has been facilitated, and I am so, so grateful. THANK YOU!

Margo Bekkering

commented on a video on YouTube.

Shared publicly  –  16:29

Wow!  My first taste of Pilates ever, and I am bowled over.  Thank you so much, what an amazing class 🙂


4 months ago

Angela I love you! I been following your and Renees classes for the past months, doing the workout at home, and I’m seeing results already! It is so easy to follow and your instructions are clear and consise! I feel these are the best pilates classes I’ve taken, even better than the ones I’ve done in groups at the gym! Thankyou

Lena Kravchenko

2 months ago

Thank you so much for your pilates workout! After 2nd pregnancy I felt so bad for some good excercises (during day sllep of my baby) and found it with you. It’s just what mommies need! Angela is very encouraging =)

Nicola Todhunter

2 months ago

I love these videos so, so much – my mum used to do yoga and pilates from DVDs in the living room and whenever I tried them I hated it, I thought I’d never be converted. But I found the beginners pilates video because I wanted to improve my core strength to help improve my horse-riding, and…WOW! Angela is the BEST, not only is she really encouraging, the instruction she gives is really spot-on. I always worried about doing yoga/pilates at home as form is so important, but I definitely don’t feel confused or like I’m doing it wrong with these vids. Slowly working my way up, found some of the moves in this very difficult but it’s only my first go! (And I missed Nina!) Thank you so much for providing these for free, better than any DVD I’ve seen.

Amanda Kristina Acobes

13 hours ago

you are so gifted! you were easy to follow and it definitely made me sweat as well. thank you for your awesomeness.





7 Minute fitness app

We are adding 20 more 7 minute routines to the list so make sure you have subscribed on YouTube! We are also working with the original “7 minute fitness app” creator who will post our exercises onto the app. Hope this helps you when you don’t have the time to do a full exercise routine or just need to know how to do an exercise. All exercises can be done with body weight and implements easily acquired in almost any setting (e.g., home, office, hotel room, etc.). The exercise order allows for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength.

Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times.

The Benefits Of A Tabata Timer

Happy New Year!

Welcome to 2014! This year we will have workplace tips for you to stay healthier at work, with Healthier Workplace WA and Livelighter but to get you started back into your 2014 exercise routine here is our first tip for the year to help you with your new year fitness resolutions!

The Benefits Of A Tabata Timer

If you’re interested in accelerating your rate of fat loss and really taking your fitness up to a higher level, you’ll want to consider doing a Tabata interval training workout.  Tabata is an ultra-intense form of interval training that will kick fat burning into high gear and challenge you like no other workout has ever done before.

When doing this protocol, you will alternate between periods of very intense exercise for 20 seconds and 10 second active ‘rest’ periods where you do very low intensity exercise to recover between your intervals.

Keep in mind that since this workout is so intense, it’s typically not the best choice for beginners who will typically find that they struggle to maintain the 20/10 work/rest interval time period.

Once you are at the fitness level where you can do this workout session however, then getting a Tabata timer will be in your best interest.

Let’s look at what a Tabata timer is and why it can help you move forward and see the results you’re after.

Keeps Your Intervals Tight

The first reason to use a Tabata time is because it’s going to help to ensure that your intervals are on the mark. If you end up taking just a little too long between your intervals (say you let your rest period go until you’re at the 20-30 second mark rather than the 10 second mark), you’re essentially ruining the results that you should have achieved from this form of workout session.

By using the timer, you’ll know exactly when it’s time to alternate between the hard and easy intervals.

Allows You To Focus On Maximum Effort

Next, the second big benefit to using a Tabata timer is the fact it will allow you to focus on giving a maximum effort during your workout session.

You won’t have to concern yourself with timing your intervals but rather, can focus on simply getting through the workout while pushing your body to the limit.

That is what Tabata is all about.

If you’re constantly monitoring the time, it’s impossible to focus 100% on maximum intensity.

So there you have the primary points to know about why you should consider using a Tabata timer. As you do your workouts, it’s definitely one thing that you will want to consider.