Hello,
Today we're going to work on a yoga inspired glute workout.
Join me.
We're going to start in a standing position.
Stand in mountain pose.
Have your feet hip width apart,
Not touching.
And we're going to squat down into a chair.
In the chair,
Activate your glutes.
Feel the pelvic floor wrapping all the way around.
All the way through the middle part of your buttocks,
Up into like where your waistband is.
Feel that.
And then stretch all the way up.
Come up on your tippy toes,
Hands up over your head.
Stretch up,
Get super tall.
And then sit right back down into your chair again.
Engage the pelvic floor,
Engage the middle part of the glute,
And then engage the upper like waistband.
Hug all of that in.
Hold.
And then again,
Lift all the way up.
Stretch up to the ceiling,
Hands up over the head.
Up on your toes.
Third time,
Come down.
Go right back into it.
Feel all of the glutes engaging.
Everything sucked in and tight.
And then up you come,
Stretch up to the ceiling,
Up on your toes if you can,
Stretch up.
And then release and come down.
Now come to your mat.
Be on the long side of your sticky mat.
And come into all four position.
From all fours,
Take your knees like six inches out on each side.
So you're going into a really wide-legged kind of hands and feet pose and then come down to your forearms.
From here,
Same thing.
We're going to activate,
Find,
And work the glute.
So first we're going to do a couple rounds of squeezing.
So squeeze in and hold here.
Feel pelvic floor,
Middle glute,
Upper glute.
Squeeze in and hold.
And then release.
We're going to do this for five times.
And two and hold.
Nice and slow.
And release.
Three and hold.
And release.
Four.
You got this.
Hold.
And release.
And fifth time.
Squeeze,
Squeeze,
Squeeze.
Release.
Quick child's pose.
Come back up.
We're going to do that again.
So inhale and squeeze.
Lower glute,
Middle glute,
Upper glute.
All up by the waistband.
Almost feels like your buns are getting tight.
You can crack a nut.
And then a good way.
Release that down.
Inhale and squeeze,
Squeeze,
Squeeze.
Everything in super tight,
Super strong.
All the way up by your waistband.
And release.
Three more times.
Inhale and activate.
And release.
In again.
Release.
And last time super strong.
In,
In,
In,
Hold.
Yes.
And release back to child's pose.
Quick stretch.
Coming up to all fours again.
This time we're going to do right side only.
See if you can squeeze and hold that right side.
Feel your pelvic floor,
Middle,
And up.
Squeeze it in.
And release.
Five.
Squeeze in.
Right side only.
See if you can isolate just the right side.
Feeling all your muscles engage if you get your pelvic floor,
Your middle glute,
And then your upper glute.
They all squeeze in and hold.
It actually feels like your hip comes up a little bit.
And release that side.
Left side now.
Try to lift.
Sucking in everything on the left side.
Isolating just the left glute here.
Five squeezes on this side.
And a quick release again.
Two child's pose.
One rest breath.
Coming back up to our wide,
All four positions.
This time we're going to alternate.
See if you can do right,
Slowly,
And left.
Slowly.
Right.
And left.
Squeeze that right glute.
Isolate it.
And then squeeze the left glute.
Feel how you can tune in and work your individual body parts separately and then also as a unit.
Couple more times.
Going back and forth.
And again,
Press back into a child's pose.
Get a nice stretch.
Release that.
Take a deep breath in.
And sit back a little bit more.
Okay,
Coming back up to all fours.
You can walk your knees in and you can come back on your palms.
So truly all fours.
We're going to do some modified fire hydrants.
So take your right knee up,
90 degree angle,
Parallel with the floor.
Lift your knee higher than your heel.
So your knee is higher than your heel.
Your heel is down a little bit.
So hold this.
And we're going to pulse right here.
Super tiny lifts.
One inch up,
One inch down.
One inch up,
One inch down.
Knee.
Knee is higher than heel.
Super tight range into the gluteus medius here.
Isolating and working.
Large body,
Large muscle groups in your body.
Tuning and getting it strong.
Continue to pulse right side.
Knee up,
Heel down.
One inch lifts.
Super tight and controlled.
And then release that side.
Breath in.
And out.
Left side.
Start with a traditional hydrant.
Left knee higher than left heel.
Make sure your belly is engaged.
And then one inch up.
Super tiny range of motion.
Lifting up.
Up.
Up.
Really feeling that middle glute,
That upper glute.
Targeting it,
Engaging it.
Don't forget your core.
Don't forget your pelvic floor.
All of those are working together in harmony.
Keeping you super strong as you pulse.
One inch.
Heel up or heel down,
Knee up.
And up.
Couple more.
And release that side.
Again,
Back to child's pose.
Take a stretch.
Come back up again.
Stay strong my friends.
Coming into right side again.
Starting in fire hydrant.
Knee higher than heel.
And now we're going to take the heel one inch back.
Just one inch back.
You're pushing that heel like there's something on the.
.
.
You're something touching the heel of that foot and you're just pushing it away.
One inch.
One inch.
Keep your knee lifted.
Knee lifted.
Staying tight.
Moving the back heel back.
Straight back.
One inch.
Super tight controlled motion.
Pulse a couple more this time.
This side.
And release that down.
Take a deep breath.
We're going to do a quick stretch pack into child's pose again.
Going over to the left side.
This is such targeted work.
So good to strengthen that.
So left side.
Starting in hydrant.
Knee higher than heel.
Take your left heel.
Flex your foot.
Push your left heel one inch back.
Don't use your momentum.
Super slow.
One inch back.
One inch back.
Really feeling the strength.
Power your leg moving back from your glute.
Feel it working.
Pulse back.
Pulse back.
Left side.
Pulse back.
You got this.
Couple more times.
And release that left side.
Come back again to a well-deserved child's pose.
Take a deep breath.
And again come up.
We're going to do our last pose which is going to be in bridge.
So flat on your back.
Feet on the floor.
Knees bent.
From bridge,
Put your elbows on the floor.
Your fingers pointed up toward the ceiling so your arms are going to have a little bit of a brace.
So your upper forearms are down.
Your fingers are up.
Lifting up into bridge.
And from here we're just going to pulse and squeeze.
Nice and slow.
Pulse and release.
Up and down.
Everything working.
Front of the core.
Bottom of the pelvis.
Back of the glute.
Everything's in and squeezing.
In and squeezing.
In and squeezing.
And at the top hold.
Hold.
Be strong.
One more second.
And then release on down.
Pull your knees into your chest.
Wrap your arms around your knees.
Give yourself a nice quick stretch.
Well done.
You're going to feel that tomorrow.
Thank you so much for joining us.
Have a beautiful day.
