Hello,
I'm so glad you're here.
We're going to do some glute activation exercises.
Follow along.
Grab your mat,
And this is to alleviate tight hip tension,
Lower back pain.
These movements is a perfect sequence to fire the glutes,
Whether it's before a workout,
Standalone,
Or even after as a finisher.
Grab your mat,
And let's do this.
Starting in a tabletop position,
Three cat and cows.
Inhale,
Slightly look up,
Tilt the tailbone.
Exhale,
Round.
Two more.
Exaggerating the movement.
A little hip mobility.
Come down onto your back elbow so you can look at me.
And we're going to draw circles as big as you can in one direction for five.
Think about the hip as a ball and socket.
So we're really just trying to get as much range of motion as we can in that hip joint.
Change directions.
Check your breathing.
Breathe.
Excellent other side.
We're just creating a little bit of.
An active movement.
To promote more lubrication in that joint.
Excellent.
All right,
Let's make our way onto our back body.
We'll start with a standard exercise that we should all be doing.
Glute bridges.
You're leading the movement with the pelvic bone.
Your feet hip distance apart.
Not externally rotated.
All 10 toes frogged out.
We're trying to stay as still as possible as we move the hips.
Neb pelvic bone Up and down.
Checking your breathing.
One direction gets an inhale and the other gets an exhale.
We're doing 15 reps.
If you're following along,
We're already on six.
That top phase I want you to think about.
Squeezing the glutes in the deepest way possible.
It's not just clenching.
The cheeks together.
It's more of a whole back body engagement.
The lower back,
Into the sacrum,
Into the deep glutes.
And maybe even hamstrings,
Firing the whole posterior chain there.
Five more.
One more.
Let's just hold it up here and really connect to the glute.
Take a look that your hips aren't popped out,
So there's no hyperextension happening in your spine.
It's really about pushing these hips.
And pelvic bone up.
By activating this area.
Four,
You feel it?
Yeah,
Yeah,
Yeah,
Yeah.
Sorry.
Two and one.
While we're here,
Let's just do five abdominal crunches.
Hands come behind the head.
Lift by using the top layer of your abdominals.
Let your head be heavy in the hands.
Holding for two.
One slow come down.
You can also activate the pelvic floor right here.
Bring it up gently and strongly.
Two more.
Right,
Next up is clamshells.
The setup is pretty important here.
We're gonna lie on our side body.
I want your feet in alignment with your tailbone.
So if you have a yoga mat,
Just think the bottom of your feet and your entire back are along the long edge of your mat or up against a wall behind you.
Top hand is going to slightly push that top hip down so we don't allow that top side.
To externally rotate.
Gonna feel like limited range of motion and that's exactly what I want you to feel.
We're pausing at the top for about two seconds.
And as you pause at the top,
Think about tucking the tailbone.
You should start to feel a little engagement in the side of your glute.
It can feel a little sticky.
We're working with really isolating.
That ability to abduct that top leg.
These are such in a way,
Tedious exercises.
So thank you for being here.
Thank you for taking the time.
To.
Reconnect to your body.
To give it some love.
And to help with any tension or discomfort that you're feeling in your hips and your lower back.
And look at that,
We just have five more,
Five.
We're gliding through gravity super calmly,
No jerking.
Three.
Two.
And one,
Keep the hand where it is,
Straighten that top leg.
Point the foot down,
Lead with the heel,
And let's just hold it here.
Relax the foot.
Keep pushing the hip forward.
Four,
Think about the isolation in this area.
To and slow come down.
Make your way to the other side.
Set yourself up for success.
We're up against a wall,
Including the bottom of the feet,
So this is going to be quite open.
Top hand on hip,
Here we go,
We lift,
Hold for two.
One,
Keep pushing the hip,
Rolling it forward so we don't miss that exact spot we're trying to get.
That top phase,
Remembering we're slightly tucking the tailbone.
Really mind-body connection to the muscle right here,
Your glute med.
Mm-hmm.
Five more.
And one.
And keep the hips slightly rolled forward,
Straighten that leg.
Point the toes down,
Heel comes up,
We're holding.
Bring it.
To and come out of it.
Great.
You're going to meet a on your elbows as if you're setting up for a plank.
Don't worry,
We're not doing a plank.
That will be in my core video.
Right now we're going to get that top part of your glue.
In this exercise,
The control is very important.
No spinal movement here.
Think about your core is isolated in a really nice strong hold.
Of a corset.
Or hands wrapping around your waistline.
As you can see at that top phase we're holding again for about another two seconds.
Really connecting to that glue max.
360 degree glutes we call it.
Check-in core is still engaged.
I got three.
Two.
One same thing.
We're going to hold this guy up.
Check the core,
Hollow it out.
Can we start to bring awareness to the shoulder blades,
Activating the upper body a little bit.
Bye.
For.
You've got this and yes,
Right over to the other side.
Square off the hips,
Start lifting that flexed leg.
While I have you have you here,
I'd love to just educate you a little bit on holistic movement.
Meaning well-balanced,
Daily.
Every day we want to do something to move our body.
Whether that's a power walk,
Getting your heart rate a little bit.
I feel a little more.
Into the running or the biking,
So cardio.
Strength training,
Extremely important.
Especially after the age of.
.
.
In my opinion,
30.
Last five,
And you are here doing your glute exercises,
Which is amazing.
Last three.
And of course,
We have our yoga,
Our Pilates.
Last one,
Hold it up.
Here we go.
Just remembering that it is important to get that heart rate almost to like a breathless stance and bring it down.
Child pose if that serves you.
Take a breath.
Excellent.
We're going to flip around.
And come right into a second set.
Okay,
We'll just do 10 reps this time.
Here we go,
We lead with the pelvic bone,
Bridges for chest.
Nye.
Studies have shown time after time after time At about 10 minutes a day of breathless.
Exercise,
Or just doing.
So that could be something simple like.
Bringing a bunch of groceries up a bunch of stairs and at the top.
And say that takes you five minutes.
That's five minutes of your 10 minutes.
Per day.
It can also look like taking the stairs instead of the elevator.
Two more.
And then,
Of course,
It can also look like.
Really?
Last one.
Side body.
And set yourself up for success.
All right,
Hand on hip.
It can also look like.
.
.
Some air squats,
Push-ups,
Just anything that leaves you like.
.
.
And little by little,
We're adapting the body to a healthy stress.
We want our body to be able to handle stress.
In the body,
In the mind.
Mm-hmm.
And two.
And one,
Look at that.
Easy peasy,
Hey?
Other side.
Set yourself up for success.
Here we go.
Hand on hip,
Rotate it forward.
If we can always ensure that our mindset is I love my body.
My body and me,
We're in this together.
So strengthening that relationship,
Not I have to go to the gym or I have to do 10 minutes of breathless exercise every day,
I get to.
Just like our pets,
It is important for our pets to go out for a daily walk.
A few times a day.
The same as us.
We need to move our body.
Get up from your death.
Choose to maybe walk and get your groceries if you know you can handle it in two bags.
Choose to park a little bit further away.
And those 10 minutes a day can actually be quite easy.
If you just integrate them three minutes here,
Three minutes there,
That was our last one.
Flip around onto our elbow.
And just know that the tabletop position is also allowed.
I just find it a little bit more easy.
To make mistakes in this.
Because we can really start going into.
This situation,
Which actually causes strain and compression in that lower back,
Which we don't want.
Just check that the foot is flexed and remember we're trying to activate that top glute.
And look at that,
Just four more.
Sorry.
And one.
Okay.
So body movement should be a nice balanced amount.
If you're in a lifestyle right now,
Which is,
In your opinion,
High stress,
You're doing a lot every day.
Remember,
Body movement can be slow,
Right,
And can help your nervous system come down into regulation.
In yoga,
Restorative yoga,
Maybe even breath work or meditation.
These are things that our body really,
Really needs.
Especially if we're living a faster paced lifestyle.
Three.
To And one.
Good.
Child pose.
And now we're just going to do a little stretch.
So if it is within your practice to do pigeons,
Come into that now.
If it's not in your practice,
We have two other options,
A seated pigeon.
Lying down.
Pretzel.
Whichever one we're holding here and allowing our breath to take over.
You A subtle size.
Those relaxing exhales,
Does the body wonder?
Signals to the body you are safe to let go.
You are safe,
Hips to let go.
Change sides.
Signaling to our hip flexors.
Which is one of our main muscle groups.
Responsible for walking,
Running,
Sitting,
Standing.
And when we.
In a situation,
In a.
.
.
A lifestyle where.
Perhaps we're holding on to a little bit of.
A little bit of tightness.
Always braced.
And these muscles,
Your antiflexors.
They kind of stay on.
Because they're braced for fight or flight in the nervous system.
Response and sympathetic.
And we do our movement practice.
Nice to just connect to those muscles.
Lower subtle sigh.
Give them that.
Opportunity to surrender completely.
God.
And one final stretch is going to be supine butterfly.
Welcome your hands down to your lower belly.
As you breathe in,
Can you inflate this lower belly area?
Right where the hip flexors.
Through the hat.
To meet into the quads and into.
The abdominal.
If possible,
Inhale through the nose and exhale mouth.
One more big,
Big breath.
And it's at the lower belly.
And letting it go.
Fantastic.
Use your hands to support the clothes.
Roll onto your side.
Take a deep breath as you come up so we don't get dizzy or lightheaded.
Taking a moment to just thank ourselves for showing up.
I welcome a hand on your heart and a hand on your belly.
Allow the eyes to soften.
Thanking your body.
For all that it does for you every day.
Moving through life with you.
And thanking yourself for showing up for it today.
Honoring the discipline you have.
To incorporate daily movement into your life.
Come back to the here and now.
My name is Jenny Tecklenburg.
I am your holistic personal trainer.
I thank you for being here.
Have a beautiful day.
