we're going to work the booty this way. We're going into what's known as a hip thrust hip lift.
Hip Lift with Short Box
I want you to lay back on your table and coffee table, your bench. Get your shoulder blades right near the edge. That is kind of like teaser, isn't it on the short box. So get there are the long box hands behind your head and I want you to lift your elbows up in the periphery of your eyes and then just pause here. Everybody get your feet in a position where you feel like you can actually hold your hips up for quite a while. You do not have to be feet in line with sitz bones. Okay? For me today, I feel like a little wider is I'm really working in feeling that I could stay there for a bit. Okay, so what the thrust is is a bit extra like push at the top.
So what's happening, we're lowering our pelvis down toward the floor. It's okay to pick up the head and chest and then press up and down. Hold, hold, hold lower two, three but like a three count and then press up. Hold, hold, hold. For those of us that have the really curvy low back like I do and some of you do, how about an extra little pelvic?
Just a little post to your tilt so that you, again, you're trying to keep this law. Okay. I don't want you to be up in this thrust with your hips down here. It's not healthy and it's not going to get your glutes working out. So we need to angle that pelvis like that. Okay, let's continue. So we're going down to three and up.
Hold, hold oh down. And so kind of a quick thrusted movement up and down. Yeah. Down the nice time to kind of visualize what shape do you want your butt to look like. I know that sounds weird aesthetic, but it's hard to work the glutes. They need a lot of attention. There's three big layers. They're the biggest muscles in the body.
The glute Max takes a lot of strengthening by building the glutes will have a healthier back, healthier knees, hips, ankles, toes, [inaudible] oh right. Couple more times. Can I didn't count reps 10 would probably be great. Okay. And that end position, you want to make sure your hips are up in line with your thighs. Hold, hold, hold. Okay. And then all the way down.
So the next exercise, but before we do that, you could start doing those single legged, by the way. Um, I hope that you'll want to progress. The do single leg is very, very powerful and you're going to get a lot of independent side work, but I won't do that today. I want to keep us moving and bring us back up on our feet. Okay. So as you're standing turn and put your foot, one of your feet up on your, either your box or coffee table, you have two choices. You could have your foot here on the ball of the foot or you could have your foot here. I might show a few of each so that you can see, hop the front foot forward. I've done these on the physio ball. Some of you guys are probably going to recognize this and I think today I'm going to certainly hands on my pelvis, squeeze this glute.
Lunge with Short Box
But also it's the one that your uh, is the forward leg. So go down is the front foot, the front foot heel, push it into the ground and stand on that. So I'm trying to drive my front heel down into the ground. Use that hip and stand tall and let's go down. Yeah, and press. So I'm making a decision right away. Change that foot and down.
You want to think of this as a vertical movement rather than going forward or back this way. So if you can just go vertically down that plum line and up. Let's try arms out for five more on this side. [inaudible] try adding a magic circle, maybe some other day or hand weights. [inaudible] that front leg. Do More to go on this side.
Push that foot down on the ground and stand. Okay. And push that foot down and stand. Okay. Whoo. Change it over. I should be even, we did a few this way. Hands on hip.
Okay. And down. Some of you are probably gonna comment on this class. Amy, what happens if I don't, if my knees hurt. And I understand that issue. Part of one reason why knees hurt is you might be weak here and so the load is going too much into your knees range.
Way Out of that is to go smaller movement, right? Just keep in mind, whoa mind to muscle, smaller movement. [inaudible] more intelligent contraction of your front leg, hip [inaudible] down, do more releasing before you do these exercises. So maybe a foam roll would be kind of cool. [inaudible] going straight down. I've got to drive this heel into the floor there. Feeling that peach [inaudible] in town.
[inaudible] do more on this side down. Okay. And last one and who? My goodness. Okay, now comes the towel or the slider, so put that down in the ground. One foot on it, the other foot pretty close to your prop table counter at this point or Bach, slide the slider back. You're basically coming through a lunge that almost the same body position.
Lunge with Slider
Okay. Same idea guys. It's the front foot heel from on the floor, but this one also has to contract and I want to pull both legs up so we can go down front. Heel, pull your body up down. Okay. Now this is also a relatively vertical movement of the torso position. I mean, but I am traveling back and forth as you can see. Yeah, good balance. Challenges for me. Five more. Yeah.
Inhaling, exhaling, play with what arm position might help you feel more stable. Last two. Okay. Try and get pretty low. Last one. Pan. Drag those legs together. Okay. Other leg, so ideas with this too, you guys, you could do this whole circuit and then repeat it or repeat each section two to three times as you get a little bit stronger with these exercises.
That's going to be one of my goals too. [inaudible] now as you go again, it's this front heel. Push it down, firm. Pull yourself up from right behind that hip. The other leg drags forward. You want to think tall. Wow.
Now some of these exercises and movements you've seen on the reformer from various teachers on Polonius. Anytime you get absolutely do this on that reformer, this foot would be on the front platform. That leg would be back against the shoulder rest. Yeah, all our hard, all our good for us. Last two on this leg. [inaudible] and straighten. Okay. Put that towel away for now.
You can just toss that around. Okay. Balance Challenge on the standing single leg. Also, um, challenging your balance of going forward into the space and back up to vertical angle stability, needs stability, all necessary to have better hip strength to balance better. Okay, so step one foot forward, take the leg behind you so often your front knee or bend it just a little bit and do this. Lean forward and touch your prop. I'm going to just touch the box. How would you up his from here again and your upper back at the same time. Then bring this knee forward and pull it towards your chest. Here we go again.
Single Leg Balance Challenge
As we progress. Of course you wouldn't really need that prop there. You could touch the ground. I'm going to try to reach over the box. Yeah, but eight to 10 times. Inhaling as we go over again, think how you're going to come up is by pushing this heel down. Pull the hip up, pull the stomach up. Lay comes in front. Five more down. [inaudible].
It was really good from my ankle and knee stability for me. You can see my back foot is, it's for me helpful to flex my foot. You can straighten that leg completely. It's okay if it's behind you a little bit, Ben. It's really a lot about this hip anyway. Class too. You don't have to be pretty with these movements.
Kind of about more about function and strength. Okay. Yeah. Other side. There's pick out right up. Take your leg back slowly. You're flexing over your front hip. Tapping that mat. Exhale. Bring yourself up, can breathe in sailing up so you can see my balances. I'm a little cheeky today. If that's you at home or in your studio, go, go, go next to the Cadillac or something. Go next to your wall.
You can do this with a Gondola pole or just know that a little bit of that shaken is good. And again, five more. Okay, four, three too. Glad I can be myself last time. And stand on two feet everybody.
Let's do just a little transitional standing roll down. Just roll. Bend those knees a little bit. Let your back round. Sometimes the back needs a little bit of a break in between and roll all the way back up. Okay, let's put our box away or move away from your coffee table bench away. We no longer need it when I cleaned my towel up here and then we're coming down on the mat now everybody. So come on down and get yourself set up in a bridge set up and can just lie still for a moment or two here.
Standing Roll Down
Okay guys, we're ready for a bridge. So go ahead and just lift your hips. You don't have to articulate a bridge, get steady on one leg, and then take the other leg just skyward and hold there. So I don't want us to do articulated bridge. I just want you to set your hips down and then press right back up. Okay, we're going for 10 of these. So back to what I said earlier about a little bit of posterior tilt for those of us that have my body shape and that really Kirby low back so that you don't just hinge yourself up on your back muscles, I want you to feel like you're powering yourself up from that foot that's on the ground, that hip, those glutes press.
Single Leg Bridge
So got to do a little bit of tail curl. This hip should be reaching toward the office at wall. Okay, I've got two more and the very fun thing at the end, hold it here. Just hold, hold, hold. [inaudible] 10 counts or so. 10 seconds seems like forever. And then step that foot down. Don't come down. Take the other leg up. We're going for 10 up and downs and hold it the last one so you can breathe in and press. So again, a little bit of tail curl underneath.
Power yourself up with this side of your butt, that hip and press [inaudible]. Five more one. Your shoulders can press back as long as your ribs don't thrust three, four last time staying up there. Let's count ten nine, eight, seven, six, five, three, two and one. And then foot down. Now you can roll down because it really does feel good through those lumbar muscles, those big back extensor muscles and a rolling down. Okay, we're nearing the end. We've got two more exercises. Fold your legs in and I'm going to have us come up to quarter of head.
Single Leg Lift
Okay. Single leg extension. So I'm going to take my left leg behind me, toes on the ground, and then I want you to walk your hands to the right side of your mat. Okay. So the upper body's in a slight side bend. Now move one hand the lower one back a little bit. So I've got one hand right on the outside of that knee.
The other hand in the top corner of the Mat. Take a look if you need, but then take the back leg. Point your toes. We're going 10 lifts. You don't have to lift it high. Well, anything lifting law. Remember the marching plank at the beginning of the workout, getting that neuromuscular connection. Think of that straight leg lift here again from those glutes that was five. Just five more. Pull that stomach up.
Do your goods. Pilati shoulder position and four guys are going to stay up on the fifth. Hold one there. Now take the leg back, touch your toe to the ground, make sure you can see that toe lifted back up in line with your hip. So it's going arking behind and arking up, working behind. Arking up, hopefully feeling that nice, powerful, uh, lift from your glute.
Single Leg Lift w/Arc
Five more down and up, down and up. Three, four. The leg kind of goes off out to the side there, which I know is happening and as supposed to, okay. And that on the other side. So quadro pad one, they behind. Walk your hands to the side of the Mat. Your body goes into a slight side bend.
Single Leg Lift
This hand comes off the side of by that knee and your law. Here we go straight leg up too. And right now the leg is behind the hip. I can't see that foot yet. Four make sure your stomach up is in your back as long and six, seven, eight, nine hold it on 10 now angle is flipped back. Aha. There it is. You know, lift it from there and move it out to where it was before.
Single Leg Lift w/Arc
So it's arking two and we'll lift three, four, five getting this stuff done and seven doesn't have to go high. And one thing long. Nine mean balance is challenged on this one, two and 10 Neesen okay guys, we have one more. It's not easy either. So come on to a elbow. Think clam, right? You're going to get your legs in a clam. Set up heels on language. Sit Bones, get some good stabilization on your scapula. Lift your hips. Okay, so I've lifted my hips because his bottom, bottom glute helped pick my hips up. Do three clams to three. Take the straight leg out, three Ab duction movements and two and three bring it in.
Start all over. So it's the bottom hip that lifts you up top hip helps clam the leg to three straight leg out top hip, one, two, and three. One more round is all we need. Ready? Press up. Clam two don't sag the shoulder if you can help at three. If this is too hard, you don't have to be up with your hips off the mat, but that's where we're getting that glutamine work and okay, other side. And then we have a nice stretch to finish. Here we go. Keep things moving. So bottom hip, glute mead, press yourself up.
Clams and Straight Leg Lifts
Rotators. Move this top leg into clam three times straight. Leg Out, ab duction without dropping the body down to the floor. Who did that around three times. Hey, get down. Ready and press up. One, two. When I need a massage after that, lifting goodness and up. Keep that bottom hip, pressing your hips up. And three, we only have one more. Everyone ready and press glam and two and three. Last movement. Three. Two and one.
Okay, I'm not a Yogi, but I kind of know what pigeon looks like. That pigeon stretch will feel very good after all of that targeted specific glue work. So pick one of your legs, move that knee forward, take the leg back, get this Shannon Square to the front of your mat as you can and I want you just to come down, bring your pelvis toward that front heel, bring your body low, take a few deep breaths. So you're stretching again back that releasing that hip flexor, but definitely stretching all the glutes on the right hip. Okay. Other leg and I hope you've liked peach pants [inaudible] three it's the last time you'll see these pants from me on this platform. I'm sure you'll see them elsewhere out in internet land.
Get a good release on this hip everybody. And I guess the message is just keep working. Your glutes are one of the most important muscle groups of your body. They help us stand tall and they keep our back stable and strong. Help our knees stay strong and our ankles stay strong and they look good in jeans. Okay. Thanks for joining me.
I'll see you all next time. Bye. Bye.