Class #38

Mat - Additional Glutes

30 min - Class
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Strengthen your glutes and test your balance in this 30 min class. Through a series leg exercises this class will challenge your balance and help you strengthen, tone, and become more aware of an important component of the Powerhouse, the gluteal muscles. The class includes little to no upper body work, so it is best used as a supplement to a full class when you want a focused challenged.
What You'll Need: Mat

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[inaudible]. Okay, so here we go. Kind of like the way you all are facing. Is that working for you? Kind of facing inward like that. Okay, cool. Welcome. Come back. Let me see you. Happy New Year everybody. Really okay. Standing with your feet apart. We go, we move starting with some balance, some, I dunno, just thinking of a way to start the year, right?

And I'm trying to make it centered. Um, the thought about inhabiting our bodies again, the last few weeks we've been a little rushed, at least for me. And um, I want to start the new year off, right? So here we go. Inhale, filling up. Just take a deep breath. Don't go anywhere just to exhale and feel the bones in your body. Feel the musculature. Just sort of relax for a moment. Feel what's natural for you. Inhale, expanding the ribs.

Sometimes in piles we forget to let the whole column of the trunk expand and move. And you want that exhale. If you haven't, even if it means shrugging your shoulders, we want to forget. Go to the path of least resistance at first and loosen up where you can on an exhale. Exactly. We all start the way I will often do, which is with that roll down, so inhale, filling up. At this point, think of hugging the midline. It's just internal, sort of reach into the body. On Your exhale, let your head fall. Let your upper back fall drawing deeper into the abdominals to create a curved spine, to allow the middle back to release, keeping the arms on your back. You don't have to go all the way. You can bend the knees. Inhale, exhale.

Start to restack your spine. It's as if the sit bones, the butt bone started reaching into your hamstring as you stack the hips over the knees, their ribs over the hips, the shoulders of course, over ribs, and finally your head. Inhale. Let's do it again. Exhale, taking inventory, releasing what you can, reminding yourself that the more free of tension you are when you begin class, the more efficient you're going to move. Inhale and exhale the roll. Yeah, let's do one more because I think sometimes it takes a little bit just to start to loosen up. I'll work you out, I promise. Exhale to go down. You might feel the rib cage coming together. A sense of release or expansion in your upper back or middle back depending on where you are in the curve. Inhale, hold, exhale to bring it back up and there's a subtle inward pressure from the inner thighs. Perhaps don't actually bring them together, but squeeze the space.

That's their growing tall, right. Take just a little rise up on the heels just so that you can bring your heels together. If you're on your matter, you can step off, I think probably or it'll just be a slight bit more challenging for you there. You know this one is sort of a full body lean from the ankle joint, so as you do that looks great. You want to feel a sense of pulling up with the abdominals and length of the low back. Not so much a Tuck, but definitely the glutes. Inhale and on the exhale, deepen your sense of inner thigh contraction and up and float up as you get higher on the toes and it doesn't have to be real high.

Slide the shoulders further down your back. Inhale to lower yourself down, barely touch. Keep your body weight forward. Exhale, that's it. And rise up. Yeah, trying to just keep going. Inhaling down, trying to find a connection from the front and the back of the body front and the back of the body. See how there we go. Things that will help you in is not just be do the work more efficiently but also to feel it more is to start the breath before any of your movements. Inhale as you reach to lengths in yourself down and when you barely touch you exhale to go back up. Kind of like an infinity symbol of energy. Never quite stopping and starting, but rather continue carrying on. You.

Decide the change in energy when you're ready. Even if I'm got you hanging out longer than you want, you can start energetically shifting one more time and coming down. Okay. From here, your feet are already turned out. What I'm going to have you do, very simple. Just take your left leg forward. I just brought it forward a little bit. Bend that knee. Okay.

Now the next thing you want to do is turn the leg, the leg totally relaxed. You're going to hold your back to pick up this left leg you want to hold to. It's turned out the trunk still to pick up the leg from deep in the trunk, so it's just an XL to lift. It does not need to be high and inhale down. What you don't want is any curve of the back, right? It's just lifting that leg up from where it really attaches deep into the body and you do whatever you want with your arms. If you want them on your hips, if you want 'em hanging, that's fine too. And, and exhale.

Feel the breath first. Feel the intensity that you can create in the trunk and then the very least getting that balance. Yeah, and again, just going to do one more. It turns out the support like ends up doing most of the work, doesn't it? Bring it down. Just change sides.

Take the other leg out just a little in front of you. Not much turn the leg out, not from the knee or the foot, but really from high in the hip. Establish the abdominal contraction. Inhale, prepare, exhale, and it floats up. Heavy bones in terms of the arms. Let them hang. Sometimes we try to hold from here. Exhale too. Reminding ourselves at the beginning of the year.

It's never really about getting there. It's about getting there, going there, working there. It's, I didn't want to say that. It's true. I was like, it's the journey. Oh, how cheesy can I be on the first day? But yeah, it really is. So if it feels a little off balance, okay, there's that, but where could you go? It's going to be different. Different experience. Look for your own. One more. Yeah. All right, let's go back to the first leg and we're going to take the, how we had it in front. Just take a behind. I promise you a little glute work. So that's what we're doing here. This is not going to be big, especially while period. It's just not going to be big.

The leg is turned out or already you want to go ahead and squeeze the glute, right, so you're on that left leg behind from here. Just lift it up. Take a second. Now that you've done that, because the tendency would be to do this of any sort of leaning forward on your hip stay exactly where they were. Squeeze the gluten, lift it, and Yadda instantly feel pretty instantly. Feel that contraction and then barely bring it back to down and again too and, and sorry. Good. It would be fine to bend the leg. You're standing on a little. So rather than driving energy through the back of the knee or hyper extending the knee, think of pointing the knee to your sidewall.

Yeah, good. Okay. Either keep this going for another 10 reps where you're going up into the ground or hinge forward, but you that you have to take the leg up equally, right? Didn't have to, you don't have to go perpendicular from their lift and lower. One little pulses. Two, three, four, appetite. Beautiful. Five, six, seven. Just wanted to add in more balance. Eight Nah and 10 come to upright. Just move that leg to the front. Pick it up in front one. Take it behind you.

Don't lean forward back 10 to two. You don't have to touch the ground or you can three, keep your body absolutely still as much as possible. And six, six. You can tell who the dancers are with that foot thing. I'm just don't want to be, what are they? Clashes do that. Okay, last time.

Bring it down. Flushes. I'm a want to be. I know exactly why I'm picking dance moves. I don't know. All right. Uh, thank you. I need that. That's just my, it's already here. And so where the right leg is now behind you. Take check your so-called bucket of water or your neutral pelvis.

So tempting to be here. Check, check, check, check. Good knees turned out as much as you can that are already started. Contraction. And we lift up one and the f two three dory just barely think right hip bone toward the front room. [inaudible] and good. Everybody attempt to Tuck your pelvis a little. All right, either 10 more of those or hinge forward. Take that leg up so you keep your glute resistance and another 10 here, the lower leg slightly turned out. We go. Shouldn't really change.

Much to think of bringing a hole and five not a lot of movements. Six and seven and eight hang on. Nine finding our centers. 10 and then we brought ourselves apart and we brought it in front and we took it back on. I know two and back. Three just don't change your knee angle. That's the only thing I'm going to say.

Even if it is a dance move and five. Good. I've practice house strong. Can you make that so as an Iliac us work to bring it up. Who did you hear that I did the foot thing. Is that seven and eight ish? Nine Ish. Okay. I got to do one more since no one will answer me. Okay. And Wallah. Okay. Bring it back. Separate your feet wide. I changed my mind.

Bring it back in a little closer. We'll do the whole foot and leg work so I'm turning sideways. You stay where you are. Shift your weight forward again, you know where that is. Shift your weight back so most of the weight is more in your heel. I don't want you to leave the toes up, but you could lift them from there.

You're just going to inhale, sit down. Wait. Should still be in more of the heel. There'll be some on your toes, but not much. Squeeze your butt without talking and then rise up. Continuing to squeeze harder. Here we go. And inhale, squeeze and press and you might as well add a little resistance with the arms. So as you press back, try to feel the back muscles to right. Inhale, exhale for us. Make it work for you both directions. Now you can relax the toes just cause I don't want your shins to bother you.

Inhale, imagine lightly holding onto something through the inner thighs you want the neutral spine. Looks Great. Do not tuck the hips under. Otherwise you may find that it goes into the knee, right? You might end up sort of doing one of these, rather keep it back. Your angles are angles are going to be different, right? Longer legs, you're not going to be able to go as low, but she might be able to tilt forward a little more to accommodate it. Main point, try and feel the glute. Let's do a couple more here.

One big squeeze. Try and still fill it at the top. Last one here and up. Either keep that going or shift forward enough to barely hover your heels. Just barely, I'm not looking for a high balance. You can't even see men write up. Prove it. It's they're just a little, I wouldn't even go that high. Merry, but feel free. If you want a challenge.

Now hug the midline. So already you feel your butt a little. Maybe you. All right, talk to me. Here we go. Shoulders down, ab state. Lean forward a bit, Jim, so it's not all quad. More, more right there. You're going to squeeze your button and push up. Good. And if at any point becomes too much for the toes, you can relax them down or meaning the heels. There you go. Yeah.

If we don't hinge forward, and I know I sometimes teach at a smaller range and not hindering forward, it's just a different focus and I am definitely trying to get to the glutes. So let's do it. Yeah, to come up. Let's go a little faster and our reach, can you feel your spine? Try and stretch even though your body is actually lowering. Couple more there. Press down to squeeze up, hold lower the heels, take in, touch the heels together. Same thing, a little float up, but when you lift your heels, try to feel the inner thighs pressed together first.

Everything above it again, and then the heels float with that, you have to hinge forward again. Doesn't feel natural at first, I don't think so. As you bend the knees, you reach and hinge from the hip joint to squeeze your butt and then Pereiz the inner thighs together to come back to up and again, press and squeeze. Good. Eh, what I think you want to expect a little bit is the wobble of the feet, the kind of gripping and releasing of the toes. Okay. Outside of that. Huh? Do you have a question?

How long have you been one thought outside of that trend? Semi relax your feet. Yes. She told me to straighten your knees as long as you keep the heels together. Uh, good question. Um, if you straighten your knees, your heels come apart. No, I'm going to say straighten your knees fully.

Even if your heels come apart for what the reason I'm doing the exercises, which is mark, thank you. And okay, that's good. Lower the heels. Separate your feet wide for real this time. Okay. If you're feeling a lot of front of the Shin stuff, is anybody okay? If you were it, what it means since you're not all stop the conversation, but just you always have the option to hinge forward a little more and rather than been deeper, that's usually all it is. Okay. Before we do the same one, which you know we're doing, try and imagine dragging your feet together like from the floor. He engaged the inner thigh. Yeah, that makes sense.

Just in an up here we go and hindering to put up again, you know, and on these, especially when I get down here, I kind of relax and then repress my heels through the floor as a means of recontracting the glutes full extension. When you get to the top, it almost feels a little bit like a Tuck. I think it's not, but it almost is good. Which, okay, here we go and just wanted that I wasn't needed anymore. And if I'm going to say four more, cause that is the arbitrary number that came to mind. Why? And stretching the waist and breast to make the arms somewhat involved to find your back one more time and Wallah good from there. Come a tiny bit wider. Take your feet a slight bit wider. Lowering down to what some people would might call a play. I'm going to call it a wide leg squat.

From there you could almost lift the toes. You don't have to from here, go just a little. Press the heels into the floor and press up about three inches. That's good handout. Okay, and now we're definitely going to get a little more Claude in this, but let's still think to do the glutes. I am not hinging forward quite as much at this time. That hardly at all. And now to come up and down.

Yes, I'm totally changing the pace on you. That's what's happening there. Good. How far did you run Tara? Should I come out of the soon usual? Oh boy, I should then. Okay, last one. Come all the way up. Let's take a moment. We'll walk the feed into say one step just so it doesn't feel ridiculously far apart. We'll get back to the glutes in a minute, but for now, just either grab one wrist, lace the fingers, grab a couple fingers base looking, want you even up top, lengthen your waist. As long as can slide the shoulders down. If you're locking your knees, don't squeeze your butt. Inhale, come up and over to your right.

Excuse me. Reach that left foot through the floor. Yes, both legs are absolutely straight, just not hyper extended. Exhale to come up. Inhale up and over, reach, reach, reach, like you're really being pulled. Start. Exhaling, find the obliques, the side seam of the body really can come up and we go inhale up and over a little faster now and exhale. Inhale up over exhaling and in. So now I've moved to speed up a little so you probably won't go quiet as far as we were focusing now, just a little bit more on maintaining some strength through the middle. Good.

No rotating. That's it. Finding the whole side of the body, reaching all the way down. Can you straighten your knees just a tad bit more? Straighten him. Yeah, just straighter. Now adjust. Don't bend them. Oh, Shah. Straight. Exactly. Exactly. And over giving you two more. Yeah, and one more. Okay.

From there, coming to parallel feet, I'll get you down in a minute. Parallel feet. I think about this on your right leg. I've been doing this first. I think that's easiest way into this. Your hips are level. You want to check that out because it gets a little harder to stay level here in a minute. And for now, let's take the left toes heel off. Left heel, right? Just what we did before.

You're going to sit back and then up and really try and find the glute. Somebody that I've been thinking about in my own head is as I'm coming up, it's like I'm pressing this hip, the hips together or the right hip toward the center line is how it, it's easier for me to feel the glute. It's just a thought. What would work for you? Knowing the main focuses is right glitch. If that's too easy for you, you should take the knee up as you come. Excuse me. Give yourself three more.

Okay. That same leg is now gonna reach way behind you. So the left leg is going way behind you. Hips are still level. Put most of your weight on your forward leg now. So Jim, you're going to need your left leg probably behind your mat. That far back. Oh yeah, exactly. Maybe he might still be touching. That's about right. That's about right. Yeah, so it ends up that you're kind of in this full body like I'm about to go position. You don't need that back like that much. It's, it's meant to touch, but doesn't need to be that much. All right.

Next thing is you feel that your hips are level, you're sort of pushing that right hip to the midline. Inner thighs are working and either easiest version would just be to straighten the leg, but I prefer if you try to step up slightly for the photo, come off and then go right back where you are and and right back where you yup. You could slide the leg if you don't want the balance so much. That's cool. Nice, Nice. Allowing that forward. Like to bend and back.

Bend and back. Ben, do you feel it yet? And your feet relax your feet. You don't need your right but good then come up. Actually go back one more time. Hold it there just when you thought it was over. Slide the back leg again. Keep hugging the butt cheeks together but, but, but, but you are not to round your backs, right?

You've got to hold the ABS. How's your quad? Huh? Pick up this leg. Reach back. Bring it home one. How about inhale back. Exhale right there. It's absolutely fine to touch the floor if you want to and keeping the body still. If you need to go lower for more work, do four more one and to open the chest three, fill your upper back a little. Last one. Four. Put foot down. Roll yourself up and change sides. Yeah, kind of sort of good. It's important. It's important. Powerful muscle down the floor. I'm stalling right here. We are. Couldn't remember for a second. So now you are on your left foot.

You've hugged everything in ribs included and we sit back allowing yourself to hinge to then straighten and press in my body. It kind of feels like pushing the hips forward. Hold on on is ready to balance already. Feel free to pick that knee up anytime. I'm going to wait for about the fifth one. Good. Nice.

All right. If you did the knee lift challenge before, you might want to do it here too. If you find that you can't quite keep the contraction to the glute, don't do it. Knowing our objective or our focus is the gluten. Make sure you're feeling at work. Okay, let's do two more here.

Yeah. Excellent. And then from there, the leg that's in the air is the one that goes behind you. Feel free to lean forward. Again, if you get beyond the knee, gets beyond the ankle, you're going to feel a lot of shin pain if not knee pain. So mostly keep the knee above or maybe slightly in front of the ankle. Up Most. All right, here's the working leg. So contracted first.

Then it's just that lifting you up. You barely push off at the back leg. So I guess don't go so far that you have to and the truth is we're working the whole leg so don't be alarmed if you feel that quite a lot. Just try and zero in on the back. Yeah, getting four out of the deal. What do you need? Why even here? Like before you feel the front of the body as well as the back. Certainly an emphasis in the back, but, and this must be it, right?

Go back down one last time. Make sure you haven't popped that hip out and bring the leg in. Hips are nice and level and inhale back. Exhale up one. Feel free to keep the toes touching the floor. This is more about stability and certainly strength too, but he's backs gave you two more. Right?

And you can set that foot down or roll yourselves up. Huh? Just when you thought it was overtaking. Arms out for balance. Take your left leg out to the side. That's the like we just worked right. Take your right leg out to the side. Good. Lift the leg.

Then what do I want to say? I want to say to almost everybody lower the right hip. Tuck the pelvis a little perfect. Flex that foot that's there. Lift out one, two, Tosha point straight ahead. Not Out. Doesn't it changes. Thank you Darian. Hold it here on 10 little circle back one kind of slow to make the circle three.

Make sure you get a little behind you. Four out of five change and one to slow. Three tuck under a little step four. Yes, that'll do bring it in other side. I promise where there were, there were so close reached to lift, lowering the hip if necessary. Get almost too much Mary here. You're actually started out pretty well. Okay, so don't release much.

Let's just kind of stay at that edge. Yes. Find to been the support. Like a little funny to six, seven. I'm starting to rely now. That's probably a good thing. Okay. Circle back five. Four. Okay. To cover the surface areas. So which directions [inaudible] oh, we don't need to go so fast too. We could be here all day, especially if I were counting and bring it back. Okay, good.

Just one last balance and we will finish with the gluten stuff. Um, taking that ankle, bring it just above the needs. I would recommend taking the light, the left leg and ever so slightly. Turn it out. Okay. For the moment. Continue Holding and see if you can just straighten up. Wait, can hold on anywhere you want. Huh?

I like the way that land's doing it with her hand on her foot. That works. If that works for you, keep it or hold the pant or let's just move on. Which would be to hinge forward, like go the cause. You're now going to have a support and stretch whatever you need with the arms. Just trying to get that little bit of a hip stretch.

If it's too frustrating to get the stretch, you could actually go to the floor cause I'm not going to have you standing anymore and you could do it on your back. Okay. Oh and help yourself up. Changing sides, starting with just the balance. If also another way you could modify if you wanted to. It's just cross the ankle. You'll probably have to hinge forward more to get to, it might be better on the floor, but that's a possibility.

So we're upright first if you didn't already and you encourage that knee open if you are going to do the upright part and then when you're ready hindering forward. Yeah, good backs are flat. Finding the hips, stretch the balance. If I'd always helps me to sort of close up the the chain to reach to extend and then help yourself up and let's do one more stretch of the hips and that's going to involve a roll down to inhale, exhale to round over just as you did before. When you get there, stay there, hang out at the bottom. If you cannot reach the ground with your hands and you don't have a stool or something or a box nearby, bend your knees a little bit so that you can touch the floor.

If you can keep the leg straight, you do. Then everybody bend your right w your heels are gonna remain on the floor. That's the one rule, I suppose. Bend the right heel knee more or bend it to or toward your nose as you guide that left hip out to the side a little bit. [inaudible] correct. It would mean your right hip would probably drop down. Yeah, and then something to think about too is too, sometimes when we let that left side kind of pop out the road, the whole foot will role try and keep the big toe of the left foot pressed into the ground as well. Then carefully switch sides, so now you bend the left knee, bring it right up towards your nose.

It's okay if the other side is slightly bent. Just been the other more. Watch the level foot feet, make them level is what I'm trying to say. They go too much. If they go in too much, you know what I'm going to say? You're going to have to try and keep it balanced.

The real trick is to try and balance it big toe. The little toe will level out your feet, so it's like the act of almost picking up your arch level, your feet bend, and these little role yourselves up by law. You have done your standing Ceres.

Comments

Just LOVE it. Thank you so much!
My pleasure!
This is an awesome class! Will do this one often to save my knees. Thank you!
Lovely. Great glute and balancing workout Krist, thank you. Look forward to more butt-lifting workouts. Definitely incorporating into my mat class this week :)) Love PA
We Love you Lisa!! thanks
Great sequence Kristi, thank you!
I have to say, I liked the class! nice glute workout, and nice pace. I'm picky and PA is fantastic. I'm actually a Stott Pilates instructor and was skeptical, now I'm telling all my friends about PA! Thanks!!
Thank you dear Vanessa for checking us out. We have been and continue to try to get more Stott Pilates representation here on PA. While we have a few instructors that have STOTT training in their background, the only one for whom it is there Primary training in Courtney Miller (who is HUGELY popular). Thank you for giving us/me a chance with this class and this site. We really appreciate it. And...
Feel free to give your STOTT friends a push in our direction (namely Moira, John Garey and PJ O' Clair )
Great class Kristi! Waiting for standing full leg workout.
Yvonne, just to be clear... are you wanting a class that is standing full leg workout or your happy that this is one? Either way glad you like this class!
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