Natalie Jill and Keri Glassman demonstrate a glute workout using a park bench. The routine includes sit-down stand-ups with heel drive, single-leg step-ups, deep squats, and leg extensions, about 10 reps per side or one minute each for a harder challenge.
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Hey, guys. Natalie, Jill back on happy, healthy, and fit. This time in New York City with Keri Glassman. Yay. And today you ordered the Brazilian butt lift, but we're doing the New York City butt lift, right? Yes. I need a little booty work. But here's the deal. We're using the bench. Just a bench? Just a bench. How about work the booty? We will lift booty. The booty situation. We will lift booty with a New York City butt lap. I love it.
I'm in. You guys in? I'm in. Because I need to work on this. Let's go. All right, first one we got is we're going to do. We're going to do sit down, stand up, but we're going to drive through our heels and squeeze it. So here we go. Take it down, bring it up. Squeeze. Now I got step up. So I love these. So here's the deal with these. We're going to do one leg at a time to really work it. So we're going to do 10 here and then 10 on the other side. Perfect. Ready? So we take it. Step it up. Tap y. Incorporating these into a workout. I feel like I notice a difference after just doing even a week or so. Yeah, you can like bounce a quarter off your butt after that, right? All right. All right. Now here's one. This is like the third world squat. But watch this. Check it out. So when you're a kid, like kids, you know how kids, like sit like this without holding on to something? Whoa. You can't do it. Right. So because we're always sitting. So as adults, we have to work on this situation. I like that word. Another situation. So but if you hold it here in like a third world squat and then you kind of step up and squeeze. Yep. So kind of like a reverse squat. Take it down slow, all the way down. Squeeze and then up. You can totally feel it there. Squeeze tight when you get up. Okay. I like that.
See, I was. I was going like this. Yeah. Even cuz you can lean back further when you do this. And then it's that squeeze at the top that really gets that. That view of city butt lift going.
Right here.
All right, last one. Ready? Yep. So we're going to take it here this time. We're going to kick it out and up. Okay. It's a big extension. Ready? Yep. Kick it in.
It's working, guys. You think it's working? Yes, so far. All right, another one. Ready?
We clearly cannot be the rocket kind of off sync. We got out of sync there, but we're good. But we're in sync in general. We're in sync. And we did it right. That was awesome. I love it. So you can do this, too. You can do it how we did just 10 of each and then repeat it. Or if you're really up for a challenge, you can time each exercise for about a minute. A lot harder than you think. Yeah. Use your little timer on your phone. You can always do that. That makes it harder. And then you get the booty pop. Yeah. All right. Yay. Thanks, you guys, for joining us.
