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Dedicate the next 30 minutes to your glutes and abs and you will 100% feel the burn 😂. Grab a resistance band and together we will focus on building strength and mobility.
This is a really effective workout that is sure to challenge you and have you smiling. What are you waiting for ? Let’s get started 😜
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0:00
Welcome back to my YouTube channel. Today we are going to be using bands so I'm going to be using
0:07
this short band here and if you haven't got one of these and you have one of these at home then
0:13
you're going to use this instead. So you can double it up for extra resistance and then you're going
0:19
to tie it around your calf and you're going to tie a nice double knot in there so you want to feel
0:26
feel that you can have your feet hip distance apart and that there's tension on the band that
0:33
it's not going to fall down. Okay so grab your bands and come and join me for a fantastic
0:40
workout focusing primarily on your glutes and we're also going to be using the band to do some
0:46
core exercises. So we are going to put our feet through the band you can sit down on the floor
0:52
or sit down on a chair to do this. You don't have to stand up. Okay, the band is going to go
0:58
halfway up your calves. So you're going to stand with your feet hip distance apart. And before we
1:05
start moving, we're just going to think about your posture. So I want you to lift and lengthen up
1:09
through your spine, lift the crown of your head up towards the ceiling. You're going to cossack
1:14
your arms here. Press one forearm up, press the other one down, connecting across your shoulders
1:20
then you're going to have a soft bend in your knees you're going to take your right leg out
1:25
in front so the right leg is straight then keeping that lovely alignment you're going to use your core
1:30
to help you keep that length and neutral spine we're going to lift and lower and lift and lower
1:37
so the movement is coming from my hip joint and this is one of those exercises that you start off
1:45
and you think not sure I'm feeling this trust me you suddenly start to feel that burn okay we're
1:51
going for 12 well done and then you're going to take that leg out to the side keep that leg straight
1:57
soft bend in the opposite knee and we lift and lower lift and lower so the band adds a lot of
2:06
obviously adds resistance and therefore increases the challenge with this exercise well done so
2:13
taking the leg directly out to the side. So trying to keep everything else engaged and just focus on
2:19
that movement happening at the hip joint. Well done. You've got two to go and one more. Well done
2:26
And then we're going to take that leg behind. I'm going to turn side on so you can see me better
2:31
Okay, and we're going to lift and lower, lift and lower. Well done. So you're going to feel the glute
2:39
firing up on the right side as you lift the leg. Well done, so try and keep that back leg
2:45
as straight as possible and I've rotated out slightly with that leg as I lift. Well done
2:52
you've got three to go and two and one, well done and then stand and lengthen up here
3:01
Okay, we're going to combine those three moves so Cossack your arms again
3:05
soften both knees. You're going to take your right leg in front, we're going to tap to the front
3:10
to the side and tap behind and then sweep that leg round. So we tap, tap, tap and sweep. Well done
3:19
And again, tap, tap, tap and sweep. You've only got three of these to go. Thank goodness I can
3:26
feel that burn, not just in the leg that I'm moving, but in that supporting leg. Well done
3:33
and this is your last one. Lengthen up through those legs, gives your hips a little shrug
3:40
roll those shoulders, well done, and then we're going to go to the other side. It's exactly the
3:45
same. You're going to keep that upright lengthened spine, we're going to corsack those arms, press one
3:51
up forearm up, press the other one down, connect across your shoulders. There's a soft bend at my
3:56
knee. I'm going to take that left leg in front, the leg is straight, and I lift and lower. Breathe
4:02
out, breathe in, breathe out, breathe in. Well done. So try and relax your shoulders. Your shoulders
4:08
are going to want to come up towards your ears. We're not going to let them. Well done. Okay
4:14
keep going with this. So my core, I'm using my core. I can feel it engaging every time I lift
4:21
that leg. You've got one more to go. Well done. Now take that leg out to the side and just like
4:28
you did before, you're going to lift and lower and lift and lower. Well done. So we try not to lean
4:35
to the side. We're trying to keep your spine as upright as possible. It's very challenging. Well
4:42
done. So you're not going to get a huge range of movement from the hip joint when you've got this
4:47
band on. Well done. You've got four and three and two and one more. Well done. I'm just going to turn
4:57
side on so you can see me again. So soft bend in that supporting leg. I'm going to take that leg
5:03
behind. I'm rotating out slightly in the hip joint here and I'm going to lift and lower and lift and
5:10
lower. Well done. That's three and four. Well done. And five. I'm really starting to feel that burn
5:19
How are you doing? Okay, so we're doing this together. Let's keep going until we've done all
5:25
12. Well done, you've got two to go and one more. Ouch, well done. Okay, give those hips a little
5:35
shake. We're going to do that tap to the front to the side behind. Okay, so same start position
5:42
core engaged, lifting the crown of the head to the ceiling. I'm going to take that leg in front
5:47
I'm going to tap and tap and tap and then sweep round, tap, tap, tap and sweep. Well done, how are
5:57
you doing? Can you remember how many we did? So we did six, this is number four, well done
6:05
and number five, I'll be very glad when we finish these and this is number six. Well done, wow
6:14
Fantastic effort. Okay, we're going to keep using our band, but we're going to move the band. So the
6:20
band is now going to go just above your knee joint. So I want you to stand with your feet
6:27
knees just slightly wider than your hips. So when you squat down, you want to make sure the knees
6:35
track over the feet. So we're not letting the band pull your knees in. Okay, arms down by your side
6:42
If you've got hand weights and you want to use them, you can do. So as we squat down here
6:47
we're going to sweep those arms up. Well done. And press to standing. Well done. So just a couple
6:53
of pointers. As you squat down, you want to lead with the hips. So lead with the hip joint rather
7:00
than the knee. So we're not loading the knees here. Well done. And then your spine is in neutral
7:06
So you're keeping that lovely lengthened spine, head stacked on top of your spine. Well done
7:12
We've got two to go and one more and then you're going to hold here to hold this position
7:19
Lift one heel and lower Lift the other heel Now lift both heels lower and stand all the way up As you stand up gently engage your glutes we going to squat down heel raise heel raise both heels lower and stand up and again
7:38
lifting well done so don't forget we need to use our core all the time to support our spine so
7:45
drawing your belly button, your navel in towards your spine. Well done. So we've got two to go
7:52
Squat down, heel raise, heel raise. Now just check that your knees are not starting to come in
7:59
to the center line of your body. Keep pressing the knees out wide into that band. Well done
8:06
And then come all the way up. Fantastic effort. Okay. So we are going to, I'm going to turn this
8:14
way. We are now going to rotate the knees in and out. So just start as we've just done in a squat
8:20
position. So sweep those arms forward, relax your shoulders here. Well done. Now we're going to take
8:26
those knees out and in and out and in. Well done. So you're staying down nice and low and you're
8:33
focusing on a rotation in your hip joint. Well done. You've got four to go and three and two
8:42
almost there and one more and then come all the way up. Fantastic. Okay one more round of squats
8:52
we're going to do a little step out to the right, step to centre, out to the left. Okay
8:58
so we'll start with our neutral spine again, lift the crown of the head towards the ceiling
9:03
we're going to sweep those arms forward, take your glutes back so your knees are hip distance
9:09
Now you're going to step to the side, step to center, step to the outside, step to center
9:15
keep going. I'm going to turn this way so you get a different view here. Step out, step in
9:22
step out, step in. Well done. So you're adding tension onto the band. So keep your core engaged
9:30
neutral spine. Well done. Shoulders nice and relaxed. Well done. I'm smiling
9:36
there rather than grimacing my way through this. Well done. We've got one more on each side. Keep
9:42
those glutes down nice and low. Well done. Come to center and then lengthen up. Yes, well done
9:51
Then you're going to come and sit down on your mat. We're going to keep the band just above our
9:58
knees. So we're coming down into our relaxation position. So as you come down onto the mat
10:03
take your time, you want to bring your head, bring your ribcage down onto the mat, you want to feel
10:10
that contact tailbone with the mat, relax your arms down by your side. So you can probably hear
10:17
I'm slightly breathless, so when we are focusing on our glutes you're working major muscles so the
10:25
blood flow to those muscles increases your heart rate. Okay we're going to have our arms down by
10:32
outside. Now I'm going to get you to lift the balls of your feet up off the mat. So I've got
10:37
neutral pelvis, heels are pressing down into the mat, my heels are nice and close to my bottom
10:43
Okay, we're going to come straight up into a bridge. So press the hips up towards the ceiling
10:48
here. Well done. And then we're just going to lower and lift and lower and lift. So I'm always
10:55
aware that the band is there so I'm pressing my abductors my outer thighs into the band well done
11:04
so we press and lower we lift and lower well done so you might as well smile your way through this
11:14
well done so it is going to challenge your glutes okay so just breathe through this and when it
11:22
starts to burn, know that that means some change is happening and we are strengthening those muscles
11:29
Well done. You're going to hold here at the top. So you want to make sure you're not arching in
11:35
your back, that we haven't pressed the hips too high here. So you want to find that lovely alignment
11:40
here. Arms down by your side again. So you want your hips to be square. We're still on our heels
11:46
Now walk one heel down the mat, walk the other heel, walk back
11:50
Well done and switch sides. So right side, left side, right side, left side
11:56
And again, left and right and left and right and switch. Right and left and right and left
12:06
So each time I'm alternating, but as I step the heels away from my bottom
12:11
I am trying to keep my hips high and keep my glutes engaged well done okay how are you doing
12:20
well done okay we have got one more to go on each side well done and then hold here we're going to
12:33
do some gentle pulses for five and four and three and two and one. Now bring the balls of the feet
12:42
down onto the mat. You're going to do the opposite. You're going to lift the heels now. So heels are
12:46
raised, glutes are engaged, hips are high. Okay, we're going to take those knees out and in and out
12:55
and in. So as the knees are going out and in, I'm avoiding my hips dropping. Well done. And as I
13:03
rotate the knees in, I'm allowing the knees to touch and then I'm pressing out nice and wide
13:08
into the band, well done. Okay so my upper body's nice and relaxed, I'm still smiling
13:15
are you smiling? Well done, we've got four to go and three, well done and two and one more
13:26
bring those knees back to centre, well done, the heels are raised and we're just going to pulse here
13:31
for five and four and three and two and one and then bring your bottom down onto the mat
13:39
bring those knees in, give yourselves a little hug whilst you're hugging those knees into your chest
13:45
rotate circle the ankles around, well done, then bring your feet back down onto the mat
13:51
Okay so the next exercise we're going to go back to a bridge and we're going to lift the knees
13:56
one at a time. Okay, so the band might start to roll up and down your legs. Just ignore the band
14:02
and focus on the movement. Okay, so we are going to come into our bridge, press the hips up towards
14:08
the ceiling. So, cores engage, glutes engage. I've got my hips nice and level, pelvis is in neutral
14:15
Okay, I'm pressing both feet down into the mat. So, I'm going to lift my left knee, draw it in
14:21
towards my chest and bring that foot down press into the floor right knee and then lower and press
14:28
left knee here we go what did I tell you about the band so ignore the band and the fact that
14:33
it's starting to go for a walk up and down your legs mine's gone all the way up now well done
14:39
so I'm still trying to stabilize my hips here well done fantastic as you return the foot
14:47
onto the mat you going to focus on pressing that foot into the floor connect with the mat connect with the floor before you lift the opposite knee Well done Okay we got two to go
15:03
on each side and one more you're doing really well and last one well done and then slowly slowly
15:13
bring your spine down onto the mat. So we're going to sort our band out, we're going to lift our knee
15:18
knees towards our chest. I'm going to bring that band back around my knees or not just above my
15:25
knees. Well done. I give myself a little hug. Okay, we're keeping the band there. We've finished
15:32
with our bridges for now, but we're going to do a lovely exercise. Lovely. Is that the right word
15:38
I love it because it focuses on core and on your glutes at the same time. Okay. So neutral pelvis
15:45
you're going to lift those legs one at a time to double knee fold. Now I'm going to keep the heels
15:50
connected all the time. I'm going to interlace my fingers now, taking my hands behind my head
15:58
I'm resting my head in my hands, my elbows are slightly forward so I can just about see them
16:03
in my line of vision and then I'm going to curl up. So as I curl up, I'm lifting my chest, my head
16:10
is supported in my hands. Now I'm going to take my knees wide. I'm going to press my heels together
16:16
I'm going to lower the feet towards the floor and then lift those knees, close the knees and curl
16:22
down. So breathe out, breathe in, lower the feet, breathe out. Well done. So as you press those heels
16:33
together and take those knees wide, you're engaging your glutes. We're still focusing on glutes
16:40
as we do this fabulous core exercise well done on the next one you're going to hold your curl up here
16:47
knees go wide toe tap lift the knees knees come in knees go out so we're no longer curling down
16:55
we're maintaining this curl up well done now just check that as you lower the feet you're not arching
17:03
in your lower back. If as the feet lower you feel your back lifting then you're not going to take
17:10
the feet as low. Well done. Okay we've got two to go. Fantastic effort and one more
17:21
Well done and then come all the way down draw those knees into your chest again
17:26
circling those feet around. Well done. Whilst you're here just roll your head from side to side
17:33
well done so I'm going to take the band I'm going to slide it down my legs and I'm going to put the
17:42
band so it's around my feet so it's in the middle of my feet it hooks around the outside of the feet
17:48
and it's kind of in the arch of the foot okay so I'm going to bring those legs to double knee fold
17:55
now my knees are hip distance apart I'm making sure I'm not arching in my lower back and then
18:00
I am going to take my hands up, interlace my fingers, take my hands behind my head
18:06
Okay, I am going to curl up. So I'm looking down towards my navel. Okay, I'm going to draw my left
18:14
knee in and extend my right leg. And then I'm going to switch and switch. So you really feel
18:22
that connection as you do this exercise with those deep abdominal muscles. Breathe in, breathe out
18:29
breathe in and breathe out well done so you draw the knee in so you get lots of flexion in that
18:38
hip joint as you extend the opposite leg well done breathe in breathe out well done so try not
18:47
to let those elbows come too far forward well done we'll do two more on each side well done
18:55
and last one and then draw those knees in wow I can feel that how fabulous so I'm going to take
19:05
that band from around my feet and I'm going to bring my feet down onto the mat so I've now got
19:12
my hands inside the loop inside my band okay I'm going to have my palms turned in towards each other
19:20
I'm going to relax my shoulders arms are vertical slide your legs along the mat okay so from here
19:28
I'm going to take those arms up and over and I'm not allowing my ribs to flare here I'm pulling my
19:34
ribs down keeping that connection with my core as I take an inhale I'm going to start to sweep
19:41
those arms up and over and I'm going to peel my spine off the mat and lift up and over sliding
19:48
your feet up the mat so try and find that neutral length and spine lift the crown of your head up
19:54
towards the ceiling core engaged so feet knees hip distance apart we're going to use the band again
20:00
for a little bit of resistance I want you to tuck your pelvis under here come into that c curve so
20:07
you're drawing the rib cage back well done just watch those shoulders aren't lifting and then as
20:12
you exhale you're going to start to roll back just part the way so you're in your c curve now I'm
20:19
going to focus on my spine rotating rather than on the shoulders on the arms so you're going to
20:26
exhale and rotate to the side here well done rotate back to center and rotate the other way
20:34
you can hear that it's difficult to talk. So breathe in, breathe out, breathe in, breathe out again
20:54
And two more. So keeping those shoulders relaxed, focusing on that rotation in the spine
21:02
and using your breath. Hold here, take an inhale and exhale and roll all the way up
21:12
shrug out those shoulders. Well done. So we are going to place that band again
21:18
just above your knee. And then I'm going to come and get you to come and lie down
21:23
on your side. So as you lie down or before you lie down, you're going to line your heels up
21:30
with your bottom and then as you lie down you're lining your spine up with the back of the mat
21:36
so you can place your head extend your arm overhead place your head on your arm
21:40
and then rather than collapsing here into the mat we want to engage your glutes and find length
21:47
through this side of your spine so hand on that top hip we are going to lengthen here so push your
21:53
hip down towards the bottom of the mat well done and then you'll find you've created a little mouse
21:58
here under the ribs, you're connecting through your center. Try and keep that connection
22:03
Bring the other hand down in front of you here. Well done, so we're gonna lift those feet up off the mat
22:10
and then I'm going to get you to press the heels together as you rotate the knee and the thigh up towards the ceiling So we breathe out breathe in breathe out breathe in So it very tempting as you take that knee up to the ceiling to do this to roll back onto the hip
22:30
So you're taking your pelvis out of neutral. I want you to think of this long thigh bone
22:36
with that ball on the end of it in that socket and it's rotating as you lift the knee up towards
22:42
the ceiling. It's that rotation that we're focusing on. And then you're firing up all
22:48
these muscles around that hip joint, those glute muscles. Well done. You've got two to go
22:55
And one more. Well done. And then relax. Bring those legs down. Bring the feet down onto the
23:02
mat. Just check that you're still connecting through your center, that we haven't collapsed
23:06
here. Pressing this hip down. Well done. Then we are going to lift that top leg. We're going to lift
23:11
the whole leg and lower. We're going to lift and lower. Well done. We've got eight of these to do
23:18
This is number three. We've got four. Well done. And five, almost there. And six. Ooh, I can feel
23:28
these. And seven. And last one, number eight. Yay. Well done. You're going to give your hip
23:36
a little bit of love. Now take your time. You're going to swing those legs around. You're going to
23:42
line your heels up with your bottom like you did on the other side and come and lie down on your
23:48
side. Here we go. So extend the arm over your head. Rest your head on your arm. Okay. So we are
23:56
stacking our hips on top of each other here. We're going to place our hand on that top hip
24:01
press the hip down towards your toes. And then again, you're lengthening through the side of
24:06
your waist we're bringing our spine back to a more neutral position you can bring your hand down in
24:12
front of you to give you a little bit of support and then we're going to lift those feet up off the
24:17
mat so we gently press the heels together as we rotate the thigh up towards the ceiling well done
24:23
so trying to keep these hips stacked on top of each other here well done so we've got eight in
24:31
total to do. This is number five and six. Yes, well done. And seven and eight. Of course, you can
24:41
do more. You're going to bring those feet down. Keep that length here. You've still got that little
24:46
mouse hole. And then we're going to lift the leg and lower. Well done. So again, I'm going to do
24:52
eight, but just pause the video by all means and just do as many as you can. Well done. You've got
25:00
four to go. Well done. And five and six. Well done. And this is number seven. Well done. And number
25:11
eight. Yay. Well done. Give your hip a little bit of love. Okay. So we're going to sit up on the mat
25:21
We're going to take the band off and then we're going to spend the next two minutes just doing
25:26
some stretches for your hips and for your glutes. Okay, this is a really important part
25:33
So when we've worked muscles, it's important to release them to give them a stretch. So nice and
25:39
simple, but it's going to feel fabulous. You're going to bring your right ankle across your left
25:44
knee. So you're going to press that right knee out nice and wide. So you feel a sense of opening
25:48
through this right hip joint. So actually, you could probably use your band in a moment. So if
25:56
I just show you, you're going to lift the right foot off the mat and draw the left thigh in towards
26:02
you. So you're going to keep that right knee out nice and wide. Now I'm going to ask you to place
26:06
your hands behind your left thigh and to keep your shoulders relaxed and your head down on the mat
26:12
Now if you're struggling to reach behind that thigh, this is when you could use your band
26:17
So you could take the band behind the back of the leg, hold either side of the band and then pull
26:22
the leg towards you, enabling you to keep your upper body relaxed and head and shoulders down
26:27
on the mat. So just go with whatever option feels right for you. Okay, and then as you pull that leg
26:34
towards you, we're going to straighten that left leg, just increase that stretch a little bit more
26:41
and then we're going to start to circle the left foot around. Well done, keep pressing that right
26:48
knee out nice and wide and then if you haven't got the band in your hands and you're holding the
26:55
back of the thigh if you can walk your hands a little bit further up but keep your head and
26:59
shoulders down on the mat and draw the leg in towards you and hold here so breathe through this
27:06
stretch nice big inhale and exhale well done you're going to bend the foot bring the foot down
27:15
bend the knee, bring the foot down onto the mat and then bring the other foot down. Just center
27:19
your hips here. I'm going to do it all again on the other side. So you're going to bring your left
27:23
foot onto your right knee. You're going to take your left knee out to the side. Okay, gently press
27:30
So we don't want to put pressure on that knee joint. Gently press out to the side. Feel that
27:35
sense of opening in this left hip. Well done. And then when you're ready, you're going to lift that
27:42
right foot up and you're going to draw that right thigh towards you. You're going to feel a lovely
27:47
release hopefully in the glute on the hip on the left side. Now just like before, so you can keep
27:53
the upper body relaxed, shoulders and head on the mat, it might be useful to bring the band behind
27:58
you and draw that leg towards you. You don't have to, so it just feels right for you and hold here
28:06
So pull in a little bit closer and then you're going to straighten that leg. Okay, we're going
28:12
circle the foot round, circle around the opposite way with clicky ankles if you are me
28:20
There you go, my ankles are joining in and then hold here and just gently
28:26
increase that stretch. Well done, breathe through this, well done, trying to keep that leg as straight as possible and then in your own time you're going to
28:37
to bend bend this time the right knee bring the foot down bring the left foot down on to the mat
28:43
so keep your feet and knees together arms out to the side palms to ceiling and we're just going to
28:48
go into a hip roll so you lift the left hip you roll the knees to the right you keep your shoulders
28:53
down on the mat we roll to center and roll the other way this is just to get some movement
28:59
through the pelvis through the spine okay well done and just one more
29:07
bring those knees back to center straighten those legs you're going to take those arms overhead
29:15
rib cage nice and soft and then as you sweep those arms up lifting the head lifting the chest
29:21
you're going to roll yourself all the way up to a seated position and we are done fantastic
29:28
effort. So you're going to feel this today or the day after on your glutes and that will be your
29:36
reward for all your hard work. Well done. Thank you for joining me. If you haven't already
29:42
subscribe to my channel and you'll get to see me every week when I post my weekly videos
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