<div class="block">Tara Nicolas, Nike global ambassador, joined beWell to get us into shape. This fitness segment focuses on lower body strength and glute building.</div>

beWell

Be Well: Building Glute Strength

Known for her workout series with Megan the stallion. We're now gonna get fit right now. You're a Nike Global ambassador and you're giving us all the help that we need for this fitness in four. So we've got some standing abs. What are we gonna do, Tara? Alright. I'm super excited about it. So for our first exercise, I like to give a warm up drill because you know, I never know where we're all coming from in life. So wide stance, it's gonna be a fixed feet, lateral arm so your feet stay where they are, you're gonna bend on one side, you're gonna straighten, bend on the other side and you're gonna feel that in like your inner thigh area already starting to light up the glutes, you know, lubricate everything and I also think of it as like reality starting to set in that like you've decided to move your body, you know, or activating everything. So do you wanna do this for time or do I wanna do a certain amount of this? So we're gonna count. So we're gonna do 12 all the way to 10. Ok, great. Yeah, once I do 10 of these and I feel like, ok, everything starts. Exactly. We're gonna move on. All right. All right. Next thing. So now your feet are just outside of your hips because again, I think for most of us we need a little more space for the squat and you're gonna come down, you're gonna pulse just like this and we're gonna count 15. This looks close. So I wanna put my, my weight into the heel and my foot. Right. Exactly. And talk to me about the knee because I feel like a lot of people have knees way too forward. Exactly. So, especially those of us who feel a little sensitive here, you can come up a little higher, but for sure you're pressing your own hips back. Right. And you wanna remember that feeling of this creasing feeling because we wanna keep using out throughout the workout. You can even feel your core start to engage shoulders down and breathe. I also kind of think of like when you go to that parent teacher conference in the first grade and they make you sit in that little tiny chair like that's what I'm looking for, you know? Exactly. And keep that in your mind because we're gonna use it again slightly differently. So for the next exercise, we have a single leg dead lift. So that position we started with at the beginning, that's your hinge. We're really gonna hinge now. So your feet are just under your hips, uh, hands on your hips and then from here you're gonna bring your right ball of your foot is gonna replace your heels. So it's just one little step back and then I, I feel like I'm like closing the door behind me with my butt. Change my mind. Stand up. That's your like, Micro Ben in the standing leg. Stand up. If you've done this before, if this is going well, you feel good. You can take your foot off the ground. Hopefully, I don't tip over today and stand up. Exactly. That looks great. Hey, come on down. And I'm like, and I wanna do how many? So now we're gonna do 10 on the left. 10 on the right. So to recap that first exercise, we did 10, that second exercise, we did 15 and then the third exercise so far dead lift. We do 10 on the right and then 10 on the left and then our grand finale. Here we go. We have our modified popcorn squat. You get low, you're gonna go out, out in, in, you're gonna count to 10. And if you feel fancy, you will jump. Oh, I always feel ok, this is better than sequence. All right. And it's fun. And after you do those 10 you'll stand up, you shake it out and you repeat, you do it 2 to 4 times, you decide. Ok, let's go. I love it. Thank you so much. Great. Thank you.