Natalie Jill demonstrates five bodyweight exercises for your lower body: glute bridges, round the world lunges, walking lunges, donkey kicks, and jump squats. No equipment needed.
Hi, guys. Natalie, Jill here. Welcome back to Happy, Healthy and Fit. Today I'm going to share with you my five favorite body weight exercises that you can do for your lower body. You can do these anywhere. You don't need any equipment. Just your own body will work, your whole lower body with just these five moves. Now, before I get started, I always get the question, where is your outfit from? So I wanted to share today. This one's from tlf, which stands for Train like a freak. And we're training like a freak today. And I'm wearing this outfit to show you. And I'll put the information down below on where you can find more of their outfits. The first exercise that you can do anywhere that's going to work not only your legs, but it's going to really target those hamstrings. Those glutes are glute bridges. And I love glute bridges because you really can target that area. You get that thigh area and you can make them easier or harder, depending on how you vary where you put your feet. So you can do them flat on the ground and lift up using those glutes, or you, you can elevate your feet slightly on a bench or even bring them higher, or you can even use a stability ball, which makes them more challenging. Also, if you're feeling really aggressive, you can put them up on a wall and really target that area. Doing a glute bridge, it's not the number, it's what you feel doing those glute bridges, that's my first favorite exercise. The second one is a round the world lunge. And what I love about these, if you don't have to go anywhere doing them, you're all standing it. You're just standing in one spot, but you're working every angle of your leg and your glute because you're moving that leg, that active leg, around the base leg and you're really working that leg. And you want to do even on each side, but it's not how many you do, it's what you feel. My next favorite lower body weight exercise that you can do anywhere is a standard walking lunge. Now, I know a lot of trainers will talk about different ways to do these. The right way, the wrong way. It's really what's comfortable for you. You want to make sure you're not feeling this in your knee, not feeling it in your joints. You want to go as low as you comfortably can so you can really feel what you're supposed to be working. And that's your leg and your glutes. Walking lunges are great. You can do as many as you want. You can always add weight to them, but you don't necessarily have to. You can just keep going farther, make them harder. For a more challenging workout with those lunges, take them to an uphill or an incline on the treadmill. My fourth favorite body weight exercise for lower body is donkey kicks. Now, I know this is an original exercise and a lot of people think it's dated. They don't want to do it anymore. I love donkey kicks because you can really control these mentally with how hard you're going to make this. And it really targets that leg, the hamstring and that butt especially. I love donkey kicks. You can make it more challenging by thinking through it and imagining that you're pushing up a heavy weight. They're great exercises. My final favorite lower body exercise for legs and glutes are jump squats. Now, if you have bad joint problems, I probably would not recommend these. You want to make sure you're okay to do them, but if everything else is feeling good, I love jump squats because the controlled movement, you're really going to work that leg, work those glutes, and you can do them anywhere. Thanks everyone. For more body weight exercises to work your whole body, not just your lower body, make sure you check out my Rev4 DVD which takes you through the best of my bodyweight exercises. And it's designed to really change your body. You can find more information on Rev4 and where I got my outfit from TLS down below. Thanks, guys. Bye.
