Hips, Glutes, Abs

Hey, it's Andrea. In this workout, we're targeting the hips, the glutes, and the abs. We'll be playing with different angles of resistance and using a ball and a circle. So grab those to do this workout. To begin, I want your head dressed all the way up. I'm working with long loops so preset those. Foot bar is in the middle upright position and we'll begin on one red spring or one medium heavy spring.

Okay. Let's grab both of our props to begin. So circle and ball come with you. Have a seat facing the foot bar and take the ball mid to low back. Round back into it and bring the circle right between your legs right above the knee. Feed her on the platform, give it a little hug in on that circle and round back, find the connection into the ball.

I like to hold on behind the thighs to begin, shoulders down, little curl up, and down. So as we start to move here again, beginning by connecting into the body, connecting into the breath. This is a small movement. And if you're ready, hands stack behind the head and neck. Elbows are wide, but you wanna make sure you can see your elbows in your peripheral vision.

So it's this nice, connected capital c shape. As you curl up, now give me a hug in on that circle and release lower. Curl it a pug, and down. You could always reach forward if that helps you to connect into your core. Hold on back behind those thighs if that felt better. Let's do ten seconds.

I'm already getting into those abs. Five seconds. Bring it down halfway reach forward just squeeze that circle in. And in and in. Every time you hug that circle, think abs deepen in and up. Shoe shoulders roll up back and down ten seconds.

After the next one, round yourself forward, reset for a moment, take the circle out. Walk your feet a little closer together and round back into the ball. Walk your toes up. Let's go heels together, toes apart, toes are on the footbar, hold the circle parallel to the floor, extend all the way out, and bend your knees in. So as you start to move here, use that circle as a cue to hug in and roll the shoulders back and down.

All the work as you push outs from the core, you punch the abdominals in and up so much that carriage lengthens back. Let's get ten more seconds in here. Deep natural breaths. Five seconds. Extend all the way out.

Hold it out there. No curl up an inch down an inch. Tiny a little reach. And reach ten seconds up and up. You're saying connected to the ball the entire time. On your next one, bring it down halfway, walk your toes together.

Lift one leg up and let that circle rest on top of your leg, bend the bottom straight leg in and extend out. So this is your movement. Keep it going at your own pace. I find this is a really helpful tool to practice a true tabletop position. You see if it tries to dip or if it tries to kick up, and you just get that muscle memory for your entire practice.

Hold it out on your next one. Stay there. Now take your leg, thread it through the circle, extend your leg as you close the carriage. Push out and pull your knee in toward your chest. Extend it through the circle. Push out, pull it in. Alright.

Let's flow. In and over. So easy to hold your breath on core work. So take those deep full breaths for me. Just five more seconds. On your next one, go all the way out. Hold.

Take your leg under and back onto the footbar. Halo the circle, and the other leg comes up. Bend in, and outside number two. Shoe shoulders back. It's that little straight finger hug on either end of the pad here.

Five seconds. Hold it out. Let's bring your leg through. Extend your leg close the carriage, push out, pull it in, and over. And as the knee comes in, that's your moment to punch your abs in and up and keep that connection as you close the carriage. Five more seconds. One more. Push it out.

Take your toes back down. Little reaching crunches up and down. Up and down. Ten seconds. Five seconds. And bend your knees. Whoo.

Bring it in. Round forward, open your chest. Let's get rid of the ball, set it down. Reach down, add a blue spring. So I have a red and a blue spring. This is for supine, arm work. If you wanna go lighter, red and a yellow. Okay.

Bring the circle with you. Lie down on your back. Once you're down there, slide yourself an inch or so out of the shoulder block. So we're not starting with those ropes just yet. Take the circle between your ankles, right above the ankle bone closer to your body.

Tabletop your legs, curl your head and chest up, hand stack palm over palm behind your head, extend your legs out to a high diagonal and bend right back in. Extend out long pointed toes, and bend back in. So, your pace on this, that's up to you. I want you to focus on keeping that curl up from the sternum, keeping your teal bone down, and then zippering your abs in and up. Ten seconds like this.

Just holding that gentle hug on the circle. That's gonna help get you into not just the inner thighs and adductors, but the deepest layer of the core, the transverse abs. Keep it going flex your feet out and in. Footwork for your cord today. Ten seconds.

Five more seconds. Hold it out on your next one. Meet me there. Point your toes and flex. Point flex. Point and flex ten seconds. Five seconds.

Hold the point squeeze in, in, in, in, tiny little pulses. Check your upper body, curl it up high. Let's go for eight pulse, pulse, pulse, six, pulse, pulse, four, three, two, one. Oh, bending. Reset, grab the circle. Rock your knees side to side.

Double check you're not smooshed up into the shoulder blocks. Now, take the circle, find your knee and bring it just below the knee. Curl your head and chest up, opposite elbow goes across into the circle, hands behind your head, send the free leg out. Little curls up and down here. Lift. I want you to match my pace on this. Go up and up and let's go for eight.

Up seven. Up six. Five four three two and one rest. Rock it out. It was short, but it was mighty.

Let's do the other side. So take the circle. Same thing, find the knee. Go just below it. Tabletop, curl up opposite elbow in, hands behind your head, free leg goes out, little curls go up, and up, and up match my pace on these.

You lift, and lift, let's go for eight. Up seven. Up six. Five four three two and one. We did it. Rock it out side to side. Okay. Take the circle right between your knees. Again, go just below the knee bone.

Bring your legs up, heels together, toes together, and let's get those long loops into play. So you hold on, reach straight up to the ceiling, then bring your thumb and first finger together. Now you can see I'm not back over my face. I'm forward just over the circle, shoulders back, keep that connection with the upper body. Your toes dip over the foot bar, and they draw back in. That's all we're doing to begin here. Toast dip down, and they scoop in and lift back up.

So getting into this lower body and core connection here, we're targeting the inner thighs to get that strength there, but also to connect into the course. We've got a lot of deep stabilizing work here. Really great connection to work happening from the bat. Now as your knees come in, give me a squeeze on that circle. Hug it in, release and lower it down.

Bring it up, hug And down. As you hug in here, make it a core connection. Bring it in. Deep scoop to squeeze, and down ten seconds in, and down. Double check your hands aren't creeping back towards your face. Five seconds. Bring everything in. Hold it up there.

Just your knees hug in and in your toes and heels are staying connected. Tail bone down. Let's go in out in out. Match my pace for eight in seven. Six, five, four, and three, two, and one, everything comes down. Loops go back on the pegs, take the circle out, and give it a little rock and roll side to side.

Rock your body up, come seated. Okay. Are we loving the circle? We will by the end of the workout. I'm gonna make you love it. Switch to the ball. Now, moving into lower body work here.

One blue spring feels great for my body on this. So one blue, you could go lighter on a yellow, but that's gonna mean less stability. So feel it out. Make sure you're comfortable with your choice. Now, you can always change it. Stand on the side facing towards your foot bar, and just bring one leg up against the shoulder block. The foot on the floor, your knees line up.

So just glance down, make sure you're good to go. Hold the ball at your chest, pop your knee up off the carriage, kick it back, and dive down low. That ball helps connect the upper body, shoulders down. Come up as high as you can, then bend the back leg and fully upright your body. So it's a kick hinge down. Stand back up and bend in.

Close the carriage. Alright. Let's flow. PACE is not the priority on this. That quality of movement, keeping the hips squared off, lengthening down, we're zippering up from the hamstring into the glute. We warmed up the core first, so this whole powerhouse of the body is stabilizing the movement, push, dive it down, stand it up, bend it in.

Ten more seconds. Think about that front heel, pushing the floor forward out and away. The next time you're down there, meet me down. All the way down in that deep lunge, stay there. Roll the shoulders back, bend the back leg in, and out. If your knee taps the carriage, that's okay. That's full range for your body. If it stays off the mat, keep going. Bring it all the way in.

But that moving leg, that's just challenging what's happening in the stabilizing side. Stabilizing side is my focus for you right now. So get low and work into that for ten more seconds. Building this major strength in the glute. Five more seconds. Hold it out there. Now, twist your body away from the reformer.

Untist, bring the carriage all the way back like you started. So it's a kick, dive down twist, untwist, bring it all the way back up fifteen seconds. Here we go. Dive it down, and backing up. Go at that controlled pace, maybe see if you can get a little deeper in the action here. Down rotate getting into the core. Five more seconds.

Hold it down on that twisted lunge the next time you're there. Stay there. Bend the back leg in and out. Spend it in and out. Ten seconds. Five seconds.

The next time your legs straight, stay there. Hold it. No, untwist your body and twist again. Untwist your body center, wrap and twist. So we're getting this endurance of the lower body. We're getting this movement, this connection into the core, five seconds. Stabilizing into the foot, the calf, the ankle.

The next time you're center, hold it there. And bend your leg come all the way up to sand. Alright. Close the carriage. The ball comes out of the way. Set it down. Let's lower the headrest completely flat now.

Okay. Bring yourself down. Have a seat. I like to use the ball for a little stability under the ribs so you could use it or you could not. Face me first if you've got the option here. Take the ball.

Underneath your rib cage, you should be an inch or so from the back edge. Reach down and hold on to the loop. Give it a little pull and hook your top foot over. Open your chest. Find that balance.

Bend in. Extend your leg all the way out and hold. Before we move, lengthen out and away, like I'm with you, pulling your foot abs in, keep that connection. Bend in. Drive it out. Bend in.

And drive it out. So again, in this workout today, we're using different resistances, connections with the ball, the circle. Right now, it's elongation. We built that strength in the glute. We're lifting up, and we're finding that single leg squat by reaching out and away, stacking the hips, ten seconds.

Top arm could reach up. It could stay down. Five seconds. Hold it out there, point your toes, sweep that, like, forward towards your nose and lengthen it back. And again, forward and back.

So that rope, just wherever it ends in front of your chest, that's full range. You don't need to go further than that. Little softness in your knee, like I tickled you with a feather right behind that kneecap. That gets you into your hamstring, back at the leg here. Five more seconds.

Bring it back halfway. Hold. You should be right at that front edge of the foot bar. Little circles. Tiny little circles. Move the carriage, but it's small. Are we beach lounging? Lift up out of your shoulder?

Shoo. Five seconds. Now changing direction. Go back, lift up and around. Deep breaths really help me on this to get out of my neck. I tend to hold my breath. So take those deep breaths with me here.

Five seconds. Hold it still. Little pulses up an inch. Up and up and up. The carriage does not move.

That's your challenge here. Give me ten seconds. Tiny little lift and lift five seconds. Hold it there and bend your knee all the way in. Now, lift yourself up. If you were using the ball like I was set it down out of the way, keep that loop on your foot and rotate to face your shoulder blocks. The opposite arm goes through the shoulder blocks and around to hold on to the peg, press your elbow into that opposite shoulder block and extend your leg low.

Sweet your leg up toward the ceiling. And lengthen your leg back down. Flow at your own pace, flow at your own range of motion on this. I want you to first think about the chest staying proud and open gazing toward that top of your headrest, not the bottom. And as you lift up, this is all activating into the glute. So as we lift, we're not arching and dropping the core.

We're connecting, even if that means the range gets smaller. That's what we're after here. Hold it up on the next one. Say high, little pulses up, and up, and up, and up ten seconds, tiny little lifts. The carriage is totally still here. Five more seconds.

Hold it up high, flex your foot bend and wide towards your tricep, stamp it back out. Bend and wide. Try to go above the elbow and extend out. Bend into the core. Drive it back out. Ten seconds.

In, and out. Using your core big time here. One more. Meet me all the way back there. Point your toes again. Could you lift your leg a little higher from that point, lift it up an inch? Up an inch, tiny and controlled abs are in. This is your homestretch here.

Working to it ten seconds. Five more seconds. Hold it up high. And bend everything in. Push your way up.

Now carefully, take that loop and slide it up above your knee. Once it's there, your hands are down flat, go inside the rope, and they're up against the shoulder blocks. Abs in, lift that looped leg up toward the sky and right back down. So we do this clamshell lift to the side and down. As you do this, think about your core first.

Make sure you're evenly balanced between your hands abs are scooping in and up. You should start to feel that stabilizing glute kick in. Hold it up on the next one, circle the shape back around and down. Little circles back around and down. Lengthen out from the top of your head.

Ten seconds of this. Five seconds. Changing direction on your next one, close it and reverse back up and around. Back up and around. I would say this is equal parts, glute, and core.

Five seconds. After that next one, bring everything down. Separate your knees. Do a cat cow, stretch it out, tuck under round your back, find yourself back neutral, and have a seat to carefully take that loop off. Close the carriage. Let's do side number two.

So bringing yourself around, find your ball. Make sure the circle's not somewhere that is gonna get in your way for this. And we're on one blue spring. So double check. You're good to go or the yellow if that's where you started. Bring your foot up against the shoulder block. Remember, line your knees up, hold the ball at your chest, lift that knee up, and here we go. It's a straight leg hinge lunge down, and bring it up as high as you can, bend the back leg in, upright your body.

Kick and dive down. And right back up. So you know what this is now. Side number two, so forget what's coming next and just again focus on your form. Shoulder square off.

Get low. That stable side, the side that's connected to the floor, that's what the focus is. Moving like just challenges the connection there. Think about your heel pushing the floor forward. And away, and that's a trick to help keep your hips squared off and even.

Five more seconds of this. Natural breath. On your next one meet me down there. Everything goes down low, hold, bend your back leg in, and out. So again, remember, whatever full range means for your body. If your knee gets down into the carriage, hold it there, press it right back out.

In and out. Do a shoulder roll back. Five seconds. Everything goes out, hold. Get a little deeper for me. Now twist your body away from the reformer.

Untwist come up to stand, bend the back leg in. Kick, dive down, rotate, and bring it right back in. So when we add this rotation, we're getting this slightly different angle on the glute, Also awareness of the body, proprioception here. So good for that mind body connection to carry back out into your day, carry into your other workouts, Hold it down low on the next one, bend your back leg in and out. You're twisted with the upper body.

So we challenge this endurance moment here. Ten seconds. Rotating from your core. Five seconds. Hoo.

Hold it back on that next one. Get a little lower. Now, untwist only the upper body and twist again, ring it out away from the reformer, bring it back. Twist, untwist ten seconds. Second, and last side could we get a little lower. Let's try. Five more seconds.

Bring it back and close the carriage. Whoo. Okay. Step off. Roll it out. We've got side number two of side lying. If you use the ball, bring it with you. You know what we're doing now.

So set yourself up on your side. Slide your hips almost to the back edge. And if you had that ball, it goes right underneath the rib cage to help port that connection. Front loop pulls in and goes around your top arch, holding on to the shoulder block connection, open your chest, lengthen out, hold it there. Let's do that same check.

Lengthen out, find the connection into the glute, into the core, bend in towards your nose, and stamp it back out. Do that again, bend in, and right back out. So you're flowing at your own pace. Think about doing a single leg squat. So as you drive out, it's that smile of the seat, the hamstring glute connection, activating and bending into the core.

Ten seconds. Second side might be different than the first side, so just bring that awareness to your own body, opening your chest. Everything goes out, hold point your toes, sweep that straight leg forward towards your nose, and lengthen it back toward the foot bar. Forward, and sweep it back. Think about this leg being outer hip height.

If it goes lower, we tend to wanna go into the low back or the s I joint. So keep it up high. And it's that hamstring moving it. Five more seconds. Let's bring this back. Now, just to the start of the foot bar hold, lengthen out, give me little circles back and around.

And back, and on this one, a tiny bit of movement in that carriage is totally fine. It's actually what we want. Reach back. And back ten seconds. Shhew. Five more seconds.

After your next full circle change direction, go back lift up and around, and up, scan through your body, soften that knee, stretch out from your waist. Five seconds. Hold the carriage still. Now, don't move that carriage. Little pulse is up. And up and up and up final ten seconds here.

Lift up and up five more seconds. Hold it there, bend your knee all the way in. Keep the loop where it is. Get rid of the ball if you had it and push your way up into your kneeling quad sweep. So the opposite arm goes in through the shoulder blocks around the peg.

The other hand goes down low. Extend your leg down to the side of the carriage, sweep your leg up and lengthen your leg back down. So flowing through this movement here, it's not about the height. It's about staying connected into that glute. Keeping your balance even between both sides of the body.

So you start small. If you feel like that feels connected today, you wanna go a little bigger, do it. Five more seconds. Meat me at the top of the next one. Hold it there. Chest open little pulses up and up and up.

Keep the carriage still. Working up into the muscle, not swinging the carriage. Ten seconds. Five more seconds. Hold it up high, flex your foot.

Bend in toward the elbow and stamp it out. Bend and try to go tricep above the elbow and reach back out. No, paying attention to your body, your form. If you're leaning toward the stable side, ask your abs to jump in and deepen. Square it off. Five seconds.

Hold it back on the next one, point your toes, get a little higher with that leg, and little pulses up and up and up and up. Ten more seconds. Five more seconds. Finish with a hold. And bring it all the way back down.

Push up to two straight arms. Take that loop and slide it above your knee. Okay. So your hand goes inside the rope. Hands are flat in front of the shoulder blocks. Equal abs, equal glutes. Here we go, shoulders back, lift your leg up to the side and a clamshell, lower it down. Lift it up.

Lower it down. When that rope touches your arm, that's full range. Lift it up. Down. Sable side, feels that heat. Ten seconds straight up and down. Five more seconds.

Hold your leg up on the next one. Circle it back and around. Forward back and around. Ten seconds. Right up into the core.

After your next full circle change direction, go back out around and down. Tiny little circles, ten seconds. Use that breath five seconds. And after your next one, bring it all the way down. Reach down. Have a seat. Take that loop carefully off, give it a little hug, pull it off, close the carriage, and set it back. Alright. To finish, we balanced it all out.

Let's put on two red springs, And that's it. So take off the blue or anything else you had on two reds. Head rest is down. Bring the circle with you and lie down on your back. Once you're down there, thread your legs through the circle, let's bring it right above the knee. Pressing out, you're in the center of your foot in your arch wrapped around hip distance in parallel.

Tail bone under, wheel your hips up toward the ceiling and hold. Upper ribs down, tailbone under, no lower down, up, press the carriage out and in. See you lower down, up, and lengthen out, ending. Flowing through this, we did a lot of unilateral work for the lower body. So working one leg at a time. Here, I want you to finish with everything connected and together. This is your balance.

This is your strength. Ten more seconds like this, down, up, out, and in. The neck time you're in, keep the carriage all the way in, lower your hips down almost to the mat and lift. Go up and down. Up and down. I want you to match my pace on these here.

Lift up and down. That's gonna help with endurance. Lift and lower. Let's do eight lower. Seven. Lower. Six. Five. Four. Whoo. And three.

And two, hold it up on one, now go out an inch in an inch. It's a little push pull. It's like you're gonna go back and you changed your mind, bring it back in. We're getting right into that smile of the seat, hamstring glute connection ten seconds. Relaxing your jaw. Five more seconds.

Keep the carriage in on the next one. Little pulse go up and down with your hips. Lift and lift your knees are pressing out into that circle. Lift And lift, let's go for eight, up seven, six, five, four, and three, two, hold it up on one little pulse go out, out, out, out, tiny little work here. Ten seconds. Out, out, out. Whoo.

Five more seconds. Hold it where it is, and roll yourself down. Whoo. Take your legs out of the circle. Give your legs a little rock side to side. Take your feet into the circle, extend them up. Just stretch out the hamstrings. Ben your knees all the way back in.

Feel so good. Unhook your feet, and rock yourself all the way up, come seated, finish anchoring your feet down on the floor, give me a shoulder roll, up back and down, my friend, you did it. We are done with that workout. I hope you feel fantastic. I'll see you for the