Natalie Jill and Brett Hoebel from The Biggest Loser run through four glute-focused moves: Brazil glide lunges, side-plank kicks, kneeling leg kicks, and single-leg booty bridges. Each exercise has easier and harder variations, and they recommend working by time rather than counting reps.
Questions this video answers
January 13, 2015
20minutebody.com (20 Minute Body)
Alternate lunges for about one minute.
About 30 seconds per side (build up to one minute per side if possible).
About 30 seconds per side with good form; build up to one minute if possible.
Chapters
Hey, guys. Natalie, Jill here, back with happy, healthy, and fit with my friend Brett Hobel. You might know him from the biggest loser, season 11. Or maybe you just know him from his awesome abs, which he's not showing me today. They're awesome abs, but Brett is the creator of the 20 minute body, and I asked him to help brazilify my butt because I know butt workouts, but I want to Brazillify my butt. And I know you guys want to too, right? And you hear this from women all the time. Brazilify my butt. Right?
They don't even have the word bikini in Portuguese. It's only thong. Thong.
You really need the Brazil appay or a butt.
If you're wearing a butt and they call it booty in Brazil, a bunda. So we're gonna get Bunda training.
Oh, my gosh. So show me what you got here. Because I showed him what I normally do for butt, and he said, no, no, no, no. You need to Brazilify it.
So one of the first moves we're gonna do, we're gonna do four moves for the booty with the bunda, and we're gonna start with a standing move, the lunge. I know you guys have all seen the lunge, so I'm going to show you the normal move, how to make it easier, and how to brazilify it. I like to give it easier and harder options. So we're going to start. Here's my partner in sweat today.
I'm kind of scared.
Starting out with the left foot. So when you're doing normal lunges, this is key, is that you get your back knee all the way down as much as you can, because what you've got to go into is hip flexion. That's when your knee is close to your chest. The closer your knee is to your chest like this, the more the booty's going to work. Now, if you wanted to make this a little easier, we could just not go down as low. Take a little bit of a half step like this instead of getting the old knee, or she's going to keep going. You could just go up and down, which we call a split squat. Now, to Brazil ify this. As you step out to the right, put your palm on the floor. The right hand step back, and as you go to the left, put that palm all the way down. Protect your face. This is called the sita basca, or it's a low lunge and capoeira. We're dropping the kick. Here comes the kick. Get under. Boom. Now look how much lower my Chest is to my thigh. Way more hip flexion and way more booty training. Keep going. We're gonna make that booty song worthy. Come on now. Four more. Get down. Three more. She's already got a nice booty. Two more might soon. One more. Get that. And time.
So that's our little are we done?
Brazil glide lunge. That's your first one. That's our stance. Standing one. Also get your heart rate up. Number two, we're going to come down onto the ground because when we're building the shelf, we want to build the back and the sides. We want to get it round. All right, so we'll start with a little plank. This is going to get the outer part of your butt. You've got three butt muscles. These are the outside. So I know you guys have seen this. You can either go on your forearm. I'm going to go up onto my wrist. Regular side plank. And we're going to lift up. Now as soon as you lift up like this, keep your hips elevated, you going to feel the booty on the outside, top and bottom. Working really hard. Want to make it easier? Put the foot down. Now here comes the Brazilified version. We kick once, medium and get up there. Lift with those legs. High kick. We're going to switch the other side. All right, so we hold that. We're going to lift, open and hold.
Try to bring your belt buckle forward and really lift the hip up. Now give me those three kicks. Low, oh, medium. Uh oh. And high. Good. Come on back the other and you're going to notice this little pulse. I'm pushing, pushing to get that butt up. So we go three kicks. One, two, three. One more on the other side. You want to even out that bikini. You don't want one butt to be bigger than the other.
Not easy. Balance is hard working on the outside of that bunda. Boom. Around a pound, girl. So good. Alright, kneeling leg lifts, coming down on all fours. So I really wanted to mix this up, show you guys something from a standing position, from a side position, kneeling position. So we've all seen this. Notice the heart rate is up. We want to burn some calories at the same time. So you've got these little guys. Key is keep the toe down and just lift the heel. So these are side leg lifts. I see a lot of people do it like this. Toe pointing forward. When you point the toe down, it turns the leg bone. You're going to get a different angle and a little bit more on the outer and the back of the butt. Now if you want to make this easier. We do a little fire hydrant.
So good. Now what I want you to do is a half moon kick. Touch the toe lightly to the ground. That's part of the key. Leg straight. Kick it, kick it. Kick it up and behind you with the leg straight. Squeeze that butt touch lift. So I want you to touch the ground real lightly with the toe. That's going to force you to control it with your butt muscle. Four more. One.
Two. Keep those abs tight. Boom. Three.
Four. She's smiling, but I know it's tough. She's just a professional. Like that. Now you guys would do that for a minute and then switch the other side. Because what I want you to do on all these exercises, don't think about reps, think about the time, your intensity. So on the lunges, you alternate for about a minute. Side plank, you could do 30 seconds on each side. 30 seconds is pretty tough on a side plank and on these booties. Try to get a minute on each side. Let's go to a booty bridge. This is one of my favorite ones. We're going to show you a little bit of a different angle. So on the booty bridge, we'll be on our back. One of the key things is where you put your hands. I like making a W like this and really pushing my arms into it because you're going to get the back of your neck. So from here, just lift the hips up, lift your toes up. So now you're only on your heels, and you're just going to do this. Straighten out that right leg. And you just lift it up and then touch the ground and bring it up. Boom. So you're going to let your booty touch the ground lightly. These are single leg booty lifts. Keep going. I'll show you. An easier option is just if that was too hard, just do a double leg booty lift like this. Instead of the singles, now we're gonna Brazilify it. So you have that leg out, tuck it into your chest, drop that butt to the floor, and when you come up, push kick. And then bring it back down again. And then up and push kick and bring it back down again. Up and push kick. Look at the height that she gets. Get that. Boom. Now, the reason I love this is because the top 5% of that movement right there is where you get all the butt action. It's that top couple inches. And when you do a leg lift, it doesn't get you up. But when she's doing this reach with that leg. Now switch legs, do About a minute on each side. Now I'm gonna make her really reach for it with her heel. Notice how much higher she's gonna get up those last two inches up and hold. You can see the dimple. It's so good. Time. That is where it's at. That is our single leg booty bridge. But you can see it.
Right through anyone that's working out. Through the spandex, you can see the muscle really contracting. So those are our four brazilified booty moves. I hope you guys had fun going to Brazil and working on a Bunda.
I just like that you said I had a dimple now, so I'm feeling good. Okay. That was no joke.
Seriously. And that was quick.
That was, like, not even that long. And I feel it. Really feel it.
Each of these again, you give about a minute for the alternating lunge. On the side plank, I would do 30 seconds on each side. If you can build up to a minute on each side, that's great. But it's going to be tough holding, especially on your wrist. The kneeling ones here, if you can only get to 30 seconds with good form, that's great. But as soon as you start feeling that lower back kicking in and you're not getting the form, stop. If you can build up to a minute on each side, get to a minute and on the booty bridges, a straight minute here. I'm going to give one extra credit move. If you're doing the booty bridge right, you're used to that. Try getting some triceps with it, and you can do the same kick, but now do some blasters. You're gonna get the booty, and you're also gonna get the triceps. That's a little extra credit. That was awesome. I did that for 30 seconds to a minute. That is no joke. That's awesome.
Brett Hobel, you're no joke.
This is good.
And he's got a new program coming out. 20 minute body.
20 minute body.
Check it out below. I'll put the link for you. And where can they find you?
You can go to 20minutebody.com. It's where all the 20 minute workouts and 20 minute recipes are.
