Butt Lift Workout Challenge | Natalie Jill

Hi, guys. Natalie, Jill. Welcome back to Happy, Healthy and Fit. I've got a fun video for you today. Well, I hope you think it's fun. We're doing a butt lift challenge. Butt lift challenge. Lift that booty up. All you need is your own body weight and a stability ball if you have one. If you don't have it, you can still participate in the challenge. It's just that two of the exercises have a stability ball. Okay, so here's the deal. I'm going to show you four exercises that are targeted on lifting that booty. And what we're gonna do then is put them all together for a challenge that you can do in seven days, and we're gonna work on lifting that butt. You ready? The first exercise is a glute bridge. So you're gonna take it down to your back, and what you're gonna do here is using your heels, you're gonna.

Drive up and squeeze. Squeeze it like you've got a coin you're holding onto.

Just squeeze, hold and bring it down.

This is the move.

It's just like this.

Now, the cool thing about glute bridges.

Is you can really vary these up.

You could do little pulses, you could do deep ones, or you can even just hold it.

The key is the squeezing.

You can feel it, touch it. You'll feel that it is building that muscle, and you're getting that butt to lift up.

That's exercise number one. The next exercise is donkey kick ladders. I want to show you how this works. So on your knees and your forearms here, a standard donkey kick looks like this. It's just this. You're putting your foot flat up, like you're lifting up that ceiling. You're really squeezing that glute. But when we add the ladder, what we've got is you've got one up here, and you're going to come up to your hands and your foot, and you're going to kick here. So it's up, kick, up, kick like that. You'll do the same on one leg, and then you'll switch over to the other side. Exercise number three is a hamstring curl with a stability ball. So what you're going to do here is laying on the ground, you're going to use those hamstrings. And the reason we're doing this is when we define the back of the leg here, that is going to help define and lift that booty.

It's going to look totally different when.

We define that muscle here. You want to do that, because then we're attacking the butt thigh, the part between the butt and the hamstring, and it's going to look good. So we're lifting that booty.

So all we do here is you're lifting up using glutes and hamstrings. And we're going to curl it back, and you'll feel this working in those glutes, but also in those hamstrings. This is a slow and controlled move. Squeeze. And you will feel that working and lifting that booty.

The next exercise, the fourth final one, is just like that first exercise, but we're going to use our feet on the stability ball.

It's more challenging. We're going to push up, squeeze, and down. So it's a deeper glute bridge here. And you will really feel it. I feel it. Try a couple. Whoa.

Feel it.

Okay, so here's the deal.

For this butt lift challenge, the goal is seven days. You've got seven days to do this. You're gonna do 100 moves every day. I said 100, but you get to choose. You can do 25 of each, or you can pick one and do 100 of those.

Or.

Or you could do 50 of one and 50 of another. It's your choice. But the goal is seven days. Focus. Using your body weight, working on it, you'll start to feel the difference. You'll like what it's doing to your body, and you'll want to start incorporating these exercises after. But we're going to blast this and attack it for the next seven days. Are you in? So down below to click the link, I've got a booty lift check challenge printable card for you. So I want you to take a look at that. You can print it out, you can share it with your friends, but it's yours free. A lot of details there and links to other things to help you lift that booty. Are you ready to do 100? Let's go.