Natalie Jill leads a quick bodyweight routine targeting glutes and thighs. Three moves: wall sits at 90 degrees, single-leg holds for 30 seconds each, and glute bridges with feet on the wall. No equipment needed.
Questions this video answers
A wall, a mat (optional), and body weight.
One minute.
Thirty seconds per leg (work up to 30 seconds each; may alternate when building).
Thirty seconds (up/down reps holding 1–2 seconds at the top; overall ~30 seconds).
Chapters
Hey, guys. Natalie, Jill. Welcome back to Happy, Healthy and Fit. Today we're doing Booty Builder Thigh Slimmer. Yes. You can do both, and I've got you covered in this workout.
For this workout, we're going to use a wall and your own body weight. Don't worry, it's going to be challenging, and I'm going to help you build that booty and slim down and tone up those thighs. So grab a mat, pick a wall, and let's get ready to do these. So. So the first exercise is going to be wall sits. This one is going to be great for legs, glutes, and quads mostly. So you're going to stand against the wall first. You're going to squat down like you're sitting in a chair and hold at this 90 degree angle for one minute. Now, what I ideally want you to do is go from this position to the next exercise without taking a break. So the next exercise is put one leg up, bring your arms out in front, hold it for a few seconds, and then rotate and do the other leg. Now, the way I'd like you to work up to doing this is 30 seconds each leg. But as you're building, you might need to alternate back and forth. Next, you're going to put both feet on the wall, flat against the wall. Start in with your butt in a down position, and then you're going to drive through, your heels on the wall to lift and squeeze those glutes up. So it's a glute bridge but off the wall. So squeeze it up, squeeze and bring it back down, holding it for one to two seconds at the top of each move and then bring it back down, up and down for 30 seconds. Great job, you guys. You did it. Now, if you want to get in the best shape of your life, you want to get rid of your bloat and your cravings, and you want to get that muscle definition and get stronger, then I highly encourage you to jump on the bandwagon and be part of my stronger program. And all the information is down below. I want to see you in stronger.
