A short YouTube fitness tutorial (by Natalie Jill) demonstrating five ground-based bodyweight glute exercises: donkey kicks, a held hamstring-curl variation from quadruped, simple leg lifts from quadruped, glute bridges, and glute-bridge pulses. Jill emphasizes proper form (core tight, driving through heels, squeezing glutes, avoiding swinging), notes common female tendency toward underdeveloped glutes/overactive quads and links glute strength to reduced lower-back pain, and suggests programming: ~1 minute per exercise, repeat for a ~10-minute workout (split time between sides when needed).
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Hi, guys. Natalie, Jill here. Welcome back to Happy, healthy, and Fit. Today we're doing a booty workout. I'm going to show you the five best exercises for your booty that you can do anywhere.
These are all going to be on the ground. Five exercises only. You can do this with me. I'm going to walk you through them, then I'm going to tell you how to best put them together for an awesome, quick workout. Are you ready? So grab a mat, get a towel, get water nearby, because you're going to start to sweat. And I want you to get the most out of this workout. We're gonna take it down to the ground, okay? So starting on your hands and knees, this is the position I want. Core tight, bring it down to your forearms, and we're gonna start with a simple donkey kick. Now try this with me so you can feel the variations here. You're just gonna lift up here. And I want you to think about pushing that ceiling up. And that's the key, because if you're just swinging here, you're not gonna do a whole lot. If you're really pushing up that ceiling, keep those abs in and squeeze. That's where you're gonna feel this the most. So it's just a squeeze here. I want you to get it down. Just try a few on the other leg so you can feel what that's supposed to feel like. Here you go. Up. Squeeze. Should really feel that on that glute a little bit in that hamstring, too. Working that booty. Got it. That's exercise number one. The second one is in that same position. Take it up. But now we're gonna hold it here, and we're gonna curl that ha. Hamstring in right there, curling it in. Because that area between the butt and the thigh, I call it the butt thigh. I made that up between. You want to really define that. Make that little dent there. It's going to make that booty pop. Just squeezing that hamstring right here is what's really going to work it. Squeeze. Feel that. Try a few on the other leg so you can see what that feels like. Squeeze.
Squeeze. Feeling it in the back of the leg right here. These should burn. They're supposed to. You'll notice it doesn't take a lot, and you can feel it. The third exercise is just a simple leg lift from this position here. Holding it here, just lifting it up, you're gonna get that whole leg, mostly that booty right here. This is not comfortable for you. Come up to your hands, but it's not a swinging motion, it's just a slight little movement for the glutes and the leg right here. Try a few on the other side so you can get the feeling down here.
Squeez, whatever. Are you trying them with me or you're just watching me? Hopefully you're trying some. Feel it. Nice job. Okay, we've got two more exercises to show you and then I'm going to put it all together for you. Next one is a glute bridge. We're taking it down to the ground, toes and fingertips pointed forward, lower back pressed into the ground. We're going to lift up here, squeeze. Driving through those heels, squeezing those glutes. You'll feel it tight in those hamstrings and those glutes. Squeeze it up, hold it. Lower it down and back up. Give me a few right here so you can see what this is supposed to feel like. Up and squeeze.
One more. Squeeze it. Hold it here. The final exercise I'm going to show you is a little pulse right here. We're going to pulse it. Just little pulses at the top. It's just a glute bridge with little pulse. Really feel this right here. Burning it. Squeeze it a couple more.
Nice. All right, let it down. Now, here is the thing with these glute exercises. Most of us, especially women, we tend to really have underdeveloped glutes and overactive quads. It's very common in females. It's a big reason for lower back pain. So when you really work and define those glutes, you help to alleviate that back pain. So this is a key, key exercise for everybody, especially women. All of these exercises, they're very, very important. So here's the best way to put these together. You can run through each exercise just like we did together and just do them until they're too challenging for you. So you're really progressing, making them challenging, being intense with these. Or if you want to put it together in a little routine, what I would suggest is do about one minute of each, run through all of them, take a rest and then repeat it again. You've got a 10 minute workout right there. If an exercise is on both sides, you can just divide that minute in half and do 30 seconds of each. So for instance, those donkey kicks, you could do 30 seconds on one side and then the other leg for 30 seconds. You've got it. Are you in? So 10 minute workout right there for the booty. You've got the exercises, you've got this. Now for the best of my body weight workouts, please Visit me at NatalieJillFitness.com DVDs and you'll see a full set of DVDs for you working everything. See you later.
