10 Min Yoga for Lazy Glutes - Beginner Glute Stretches and Glute Activation Exercises
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- Опубликовано: 1 окт 2024
- This 10 min yoga for lazy glutes session offers up some gluteal amnesia stretches (also known as dead butt syndrome !) and beginner glute activation exercises to wake up lazy glutes!
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Try this quick yoga for glutes workout to find out what to do for weak glutes, get the blood flowing to that part of your body, and make your booty come alive!
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🌟 MORE YOGA WITH JOELLE VIDEOS THAT CAN HELP YOU FEEL GOOD :
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🔸 10 Min ADDUCTOR and GROIN PAIN Sequence: • Yoga for ADDUCTORS and...
🔸 PLAYLIST OF MY VIDEOS FOR HIP AND GLUTE PAIN: • Yoga for Hips/Hip Pain
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I'd love to know if this 10-minute sequence helped wake up your lazy (or not to lazy) glutes! Did you make it through the whole thing? If so then you are definitely not lazy! 😆 It also pairs very nicely with my 10-minute for hip flexor pain video: ruclips.net/video/1v0qL8DOqe0/видео.html
My glutes have been asleep for years and I'm doing this on alternate days with quads on the other days. It's very helpful, thank you.
Big Diff...in just 2 weeks! I've been telling everyone about Gluteal Amnesia, it's a great conversation starter!
😂😂😂 I love this!!
This sequence is a game changer! I tried it a couple weeks ago and it's gotten me to get back in shape so well. Definitely adding this to my routine. Thank you Joelle!
That's great to hear - love your attitude, well done!! 😃
Thank you!! I have had hip pain for years and no idea why. a massage therapist recently told me it was my gluts, who knew?
yesterday I got up early without meaning to, found your videos and did 20 minutes of Yoga, only to find out hours later that it was international Yoga day.
I think the universe planned it to happen. last night was the most pain-free sleep in years.
Oh I LOVE this, well done Lynda! Isn't it nice when the universe gives us a little nudge in the right direction? 😉
Thanks Joelle! One buttcheek of mine is so weak, and I didn’t realize til today. Trying hip flexors tomorrow 🤘🏽💖
Good for you Marianne! Amazing what we can learn about our own bodies, isn't it?! 👍
I know this is an older video but I'm taking a chance you might reply! At 4:44 I CANNOT do this without my lower back muscles doing all the work. What can I do to try and activate the glutes, other than making sure my abs are engaged?
If it feels like your lower back is doing too much work, or if it's uncomfortable, feel free to skip that one! Otherwise an interim exercise would be to lift one straight leg behind you while on hands and knees - that'll get at the same muscles to help make them stronger!
Thank you so much Joelle! Was really wanting to strengthen vs skipping the exercise.
I believe my glutes are the laziest part of my body. I have worked up to 2x a week with this exercise plus the glute strengthening video. I appreciated you teaching us.
Wonderful job Sharon! So many of us have lazy glutes, and you're actually doing something about it 👏👏👏
I made a New Year's Resolution for increased flexibility for 2021. I found your first video on how to sit cross-legged and now discovered your other 10 minute videos. Can't wait to watch more and practice in my free time. Much appreciated Joelle.
That's a fantastic resolution Matthew, well done! I'll have quite a few more videos coming out shortly that I hope can help you with that 😉
I just tried this and really like it! Now I have another great routine to add to my list. Thanks Joelle!
Wonderful, I'm so glad you liked it! Thank you Cheri! 💐
Thank you Joelle. I have gone through the session. I have been exercising a lot and been regular at golf. Then came this lock down. I started having pain on both sides of my outer hips and on the buttocks both sides while walking. Suddenly I saw your bursitis pain vedios. I have been doing them daily for over two months now. Some relief. I feel pain in both butts while I go for walk
My pleasure Gurpinder! Thank you for sharing your story, I am glad to hear you are getting some relief through being consistent with these sequences. Well done!
Your voice really puts me at ease.
Much appreciated video as I have manageable sciatica and any glute strengthening or back body strengthening always helps me to keep that at bay. Discovered you through PopSugar and I am definitely subscribing 💜
Welcome, it's so great to have you! I'm so glad you're enjoying the videos. And actually I had no idea about the Popsugar article, so went looking for it after you mentioned it and got quite the thrill - thank you for the heads-up!! 😃🍀
@5:33 & @7:15 I would hit my goal. That’s amazing. Very hard for me, woke my lazy glutes up looking forward to doing it more and checking out your hip and other videos. I want to work my ankles too. I’m so very glad I found your lazy glutes video!!
Keep it up! So glad you're finding the videos helpful! These two quick practices would be great ones to work on your ankles: ruclips.net/video/M2XcfOy-uQI/видео.html and ruclips.net/video/cmRykuBQNtw/видео.html
It’s a different feeling knowing that you had sciatica as well. Thank you for telling me about the lazy glutes video. I just did it for the first time and I have hope that my sciatica will go away thank you Joelle take care.
Take care too Ruben!! And great job on this one 👍
boy they burn some are a bit too hard for my back
anything for tight hamstrings and quads also as I'm sure my back is working to hard
You might like to check out this playlist of practices organized from head to toe: tinyurl.com/2p8fmm99 I've got 10 min practices in there for both quads and hamstrings.
I love how gentle and supportive this is. Thanks!
Thanks for providing these glute exercises, Joelle. They have made a big difference to me after sitting at a computer doing IT work for over 30 years.😀
You're so welcome Craig! Good for you countering all that desk work, it's a good reminder for all of us! 😉
Woke up with lower back pain. As a personal Trainer I had to figure it out. After assessing the hamstrings and spine and assessing my behaviour over the past 2 weeks to determine what the issue was. It is simple I have been sitting for too long studying (Lazy glutes) This video helped out a lot, the pain is nearly gone after these exercises.
That is wonderful, great job! So often we don't realize how many of our issues can be caused by lazy glutes!
I have severe arthritis in my right hip and moderate arthritis in my left hip. Thanks to you and this program, after doing it 5 times, my movement has improved so much. I can walk pain-free and I can do, or partially do, almost every pose here. Thank you!
That's such wonderful news! Well done to you for your consistency, Bob!
This one felt great! I’m going to alternate this one with the bursitis videos of yours that I’ve been doing for months! :)
Wonderful! Great idea to mix it up and keep things interesting :)
Thank you! I have arthritis in my hips I enjoyed the video 😁
I'm so glad! Great job John!
I had sore lower back for nearly a year, and struggle at work (long standing job) ..tried remedial massage, chiropractor, physio , accupuctune, also doing stretching advise by them. Nothing work, and I started worries how can I continue working like this. Then I followed this video , straight afterwards I felt maybe 70% better. When I felt the glutes burning ..I had a good feeling that this will work..and it does. Thank you thank you thank you . You are my life saver 💓
That's fantastic news! Well done to you for finding what worked. Hope to see you again on the mat soon 😊
I know this video is some years old, but it is sooo useful⭐ Thanks a lot, Joelle 🙏
Omg there’s an immediate difference😭😭 I’ve been doing yoga consistently for sciatica flare up prevention, and there’s been this muscle I couldn’t pinpoint that I could tell needed to stretch but I just couldn’t get to it, apparently it’s my glutes. Soooo many hip opening exercises when I should have been worried about my butt.
It's so deceptive, isn't it?! I've been trying to spread the word that lazy glutes are often the main cause of sooooo many other issues we deal with - so glad this one helped you out!
I am having trouble getting to shoelace and firelog poses. What poses should I practice to work towards these poses. Thx
Hi Susan, my Tight Hips Fix video would be perfect! You can get it for free right here: www.joellefixson.com/tight-hips-fix
Oh, my! I could perform the whole routine, EXCEPT for when it was time to stack my knees on top of each other. My knees were about 12 inches apart! What do I need to work on in order to release these tight muscles?
Wonderful job! That's an intense one for sure. Where do you feel like the limitation comes from for you? For many of us, it's down the outside of the leg, so it might be helpful to try this IT Band practice (ruclips.net/video/WbDS4XE5SKs/видео.html) Feel free to comment in case that's not what your body needs!
Not sure if "comments" is the right spot for questions but here goes ...
So my hammies are crazy tight (always!) and it seems they limit and prohibit most of my flexibility and movement. When I do most glute stuff, my hammies get lil spasms or charlie-horses ... is this normal?! And I need to get out of most glute contracting poses quickly to relieve the spasms ... is that the right thing to do?!
Finally, a lot of knee pain (medial) from the "cow face" and "fire log" poses ... should I avoid these or push through to gain flexibility?!
And ... huge THANKS for all you do!!! It's much appreciated
Great job discovering more about which areas need a little more attention! Tight hamstrings can be a frustrating problem for many of us, as can knee issues. Definitely listen to your body and NEVER push into pain. If something doesn't feel right, it's probably wrong and definitely not worth it. The great news is that any pose can be modified and/or skipped entirely and swapped out for something that works better for you. For example, you can try cow face with the bottom leg straight out to see if that gives more space to your hip and knee. If that still doesn't work, just place the foot to the outside of the other leg and look for an angle that will stretch the hip without feeling anything in the knee. Over time the body starts to understand that it's safe to do these more unfamiliar postures and it will start to trust more. I hope that helps!!
@@YogawithJoelle Thx so much for your response!
That's all great, guiding advice.
As I'm looking for hamstring relief from your other vids, I started being directed to somatics vids and pandiculation material ...
The pandiculation seems to make sense.
Are you familiar with these?! Do you have any vids or recommendations on these techniques?!
I’m recovering from a herniated disc and after a month of painful recovery and my body heavily favoring one side and refusing to engage the other, my neglected glute is in so much pain and soooo weak. I will def try this.
I hope it helps!
I'm very keen to try this out...I'm mixing up yoga on lower back pain and working on the hamstrings...think this should help out
Excellent Derek! Indeed, a great idea to mix these up!! 👏
Thanks so much for this one. I am 9 werks post op hip replacement and glutes are weak. Do you have any 10-15 minute yoga practice for someone who has hip replacement. I know there are things I can't do and shoelace is one. For videos are excellent. My chiropractor watches your videos too
Thanks for the message and well done to you for seeking out the right movements to suit your situation! As I'm not a doctor I can't responsibly advise on which exercises are best for your specific scenario (not all hip replacements are the same), so I'm glad to hear you're listening to the advice you're being given. This is definitely a great glute strengthening practice, where you're very welcome to leave out anything that doesn't feel right for you or that you've been advised against. I've also got a 5-minute glute strengthening practice here that you could try as well: ruclips.net/video/OrI-hkpztjM/видео.html
Hi i have back pain due to running ...can i do this glutes ex. To reduce the back pain or any other vedio?
You are welcome to try and see how it feels to you! I also have a whole list of practices for back pain here: tinyurl.com/10kzajdg
Perfect 🤩 ,3rd attempt at this sequence, can feel the difference, eh hello lazy glutes welcome back 🧘♂️🙏🏻
Oh that's so good to hear, great job coming back to this one Carole! They're waking up! 😉👏👏👏
I've recently discovered Joelle I love your practices. I'm having some issues I'm finding your videos very helpful 🙂
That is so nice to hear! Thank you for the positive feedback, it means a lot to me :)
Very interesting stuff!!
I did this exercise for the second time ....however whenever I do it ....I sweat alot !!I I like it
Keep up the great work!
Thanks. I need to do this lazy rutine one more because I forgot to focus on the breathing.
It's indeed a lot to think about sometimes!
Hi - this is definitely my new favorite of yours. And, since we’re old friends now, I can admit that I do have gluteal amnesia. But mostly between my ears.
Haha! So glad you liked this one!
been doing this for a month. today im finally able to put my elbows to the soles of my feet while sitting indian style. thanks!
That's amazing progress, well done!!! 🌟
Thank you Joelle for your dedication. I really appreciate your knowledge.
Thanks so much :)
hello. from Japan.
your lesson is so simple and good to effort.
my lazy glutes feel strong!!!
Thank you for sharing! Glad it was helpful! 🙏 🙏
Thank you for a lovely flow! I will be sharing with my friends.
That's very kind of you, thank you!!
I’m going try this.. recently got out the hospital and learning to walk again.
Thank you for sharing your story Lindsey. Wishing you well and sending positivity your way! 🙏🙏
hi joelle I have a really weak right glute and find that bridging causes low back pain due to the weakness...should I work on the side lying exercises to strengthen this up first before returning to bridging
That's a good idea, or you can also try keeping your glutes on the floor at first and just squeezing without the lift! Try adding in a small lift every third time or so at first, then eventually you can progress to every other time and one day perhaps to lifting each time if that feels all right in your body. Great job!
thanks for the reply
how many a day would you recommend for a beginner trying to strengthen the glutes
My glutes are definitely lazy thanks for this one !!!
You're certainly not alone!
Just tried this out..really enjoyed the pace nice and easy to keep up....I'm trying this as I am not sure were my back ache is...either my glutes or thoracolumbar fascia so I'm looking to work on both ...🙏
Great job Derek! You might also like to check out my playlist of videos for back pain (ruclips.net/p/PL9wzuXltV200xJUJYkXvKgUzzNIX519nG), which can help you narrow down where the discomfort may be coming from. I hope that helps! 🍀
@@YogawithJoelle excellent.....thanks so much.....a little bit contact goes a long way 🙏🙏
I have been having terrible pain for years in my back, I went to chiropractor he told me it’s not my back it’s my glutes they are completely seized, and the piriformis has gone into spasm as it has been working so hard to compensate, I’m going to give these exercises a try and see how I get on many thanks❤
You're most welcome! You might also like to watch this short video I made about the piriformis: ruclips.net/video/K70fdkRYhEo/видео.html I hope it helps!
@@YogawithJoelle great thanks I’ll check this out for sure ❤️🙏
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Love this routine! I use a Pilates ring with most of it to add some extra resistance
Amazing! Thank you for sharing, Nicole! 🙏
Loved this sequence - definitely great after your 10 minute sciatica session. Thanks Joelle 💜
Thank you, so glad to have you here ✨
Bravo. Regards South Australia
Thank you very much!
Ummm this was not so good. 5:40 and 7:50 poses just like, who is this for again?
Anyone who wants to try it :)
Thanks Joelle for this awesome poses, due to sitting almost all day at work I definitely need to do some stretches, and yours always work so well. ❤
This is really helpful to do after a hike. Thank you!
Yay ! Thanks for joining me Dawn ✨
This was fantastic for me after a long day of work at my desk.
I'm so glad to hear it Sally!
🪷Joelle, I would love an inner thigh activator practice video, please.🪷
Hi Josie, thanks for your comment! I have a few that you may enjoy, if you search "yoga with joëlle inner thigh" on RUclips, you will find them and test out which ones you like best! Here is one that you can try out: ruclips.net/video/S3iY9-WrCGE/видео.html
@@YogawithJoelle thank you!💫😊
Wow... I took a couple days off unintentionally, but today my intention was set to return to practice. Goodbye gluteal amnesia! Lol. I feel my mind body and spirit thanking me. Gratitude 🙏🏽
I thank you too! Well done :)
Thanks so much for sharing great video
I'm so glad you liked it!
This absolutely helped!! I had the piriformis syndrome bothering me for about 6 mos, really my whole abdominal area, it was a struggle to walk! Trying several things to overcome, and nothing was helping!!! I thought to try yoga stretching, well this is the first video I tried. And I have NOT had any pain for four days!!!!!! I am absolutely jumping for joy!! Trying to keep it short, I did change my diet a bit, but must give your video credit. Thanks, I am watching and doing more videos and even sharing.
Hi there, thank you so much for sharing your story! I am so glad this video was able to help you! Sending lots of positivity your way! ✨✨
Love 💙🍀✅
I'm 58 and suffer from lower back pain and hip issues related to an old injury. My chiropractor recommended this video. This video has been a life changer for me! Reduced pain, increase flexibility and strength. Thank you!
Thank you so much for sharing Karla! I am so thrilled your chiropractor introduced you to this channel! Hope yo see you again soon 🙏
Love 💕 this sequence Joelle. You are an awesome 🙏
Thank you so much Lesley!! 🙏
Thank you for this. I have have weak glutes and tight hip flexors. I did both practices for flexors and glutes which I found hard after I'd fished both practices I ached but felt looser, if that makes sense . So thank you again 😊
That's fantastic! Great job combining them 😊
Can’t even get close to shoelace legs, is there a simpler option?
Great question! A half shoelace is a nice option for many people, where the bottom leg stays straight. It's perfectly fine if the top knee is hovering, or you can even place a cushion in between the knees. All we really care about is feeling a nice stretch in the outer hip and glute, so as long as you feel that you're doing it right!
Namaste ;) Would you kindly make a video for a glute sequence for elderly people? Maybe sitting on a chair? I wish my mom practiced your exercises but she has difficulty getting on the floor. Thank you so much for all that you do. I visit your channel daily and feel the difference. I am grateful for you.
Thanks so much to you and your mom! Perhaps she'd like to try my osteoporosis practice, which is done with a chair : ruclips.net/video/OM9PJJCFhIU/видео.html
I love this Lazy Glute sequence, I do it after the Sciatica & Priformus Sequence. Both make me feel much better at the start of my day. Thank you. 😊
Wonderful!
🔥
I lost my motivation for some time and am finally getting back to giving my body the time and love it deserves and your videos are so fantastic!! I am feeling so many tight muscles releasing and am enjoying the strengthening paired with. Thanks so much Joelle!
Thank you so much for your kind words! Keep up the great work!
Great little glute activation workout.
Yay! 🙌
Thank you! This really helped my bum
I'm so glad Iris! 😃
nice quick stretch. thank you!!
Glad you liked it!
This was amazing and truly helpful! ❤
Thank you 🙏🏽 so very much!
I'm so glad you liked it! 🙏
Which poses, exercises are good for the gluteus mediums?
I really have. Much weaker left hip, even after several months of doing these exercises. Which I love by the way.
Hi Beverly, have you tried this one yet: ruclips.net/video/q-WFBqgkx14/видео.html ? It's got some good moves for the glute med. I'd also recommend following it up with a glute stretch: ruclips.net/video/00aMaWNobeQ/видео.html I hope they help! 🌟
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That was awesome. Perfect timing too thank you
thanks!
Wow. That’s a fantastic video. Many thanks, Joelle!🌷🌞
Glad you enjoyed it, it is my pleasure!
Would love to see your videos on spinal stenosis.
I'd suggest trying my lower back pain practices, I have quite a few!
I’ve been finding it so hard to find the motivation to work out lately and this is perfect! I’ve only done it twice so far but it’s made me feel so much more motivated and I find your voice so soothing!
Thank you so much! Keep up the great work Grace ✨
Thank you! This was great!
You're so welcome! 🌞
Your videos are just what I believe I need! I am a Massage Therapist and this can help me save my body and make it last (at least a few more years.)
That is so wonderful to hear Ellen! Looking forward to practicing with you 😃
Love the fire log pose modification. Have never seen or tried that before. Thank you!
So glad you liked it, thanks for joining me!
thank you very much :)
You're welcome! :-)
This is such a great combination for glute exercises and stretches. It's strenuous but those stretches offer a nice break. I think with this combination I will really establish the brain and booty connection and will, for once in my life, be able to successfully build my bootay. Joelle, would this be ok to do every other day interchangeably with your anterior pelvic tilt video? For example, Monday: Glutes, Tuesday: Anterior Pelvic Tilt? Thanks so much your videos are an incredible resource for anyone looking to address a variety of issues. After years at a desk job, I have poor posture, weak glutes and an anterior pelvic tilt. Upon my 40th birthday I became extra motivated to keep my body fit and in shape for years to come. With your short but powerful videos I can establish a better fitness routine and I cannot thank you enough.
Glad you enjoy this one! Mixing it up with the anterior pelvic tilt practice is a great idea, and I'm so glad this is helping you with your wonderful goal of staying fit and healthy! I think 10-15 minutes a day is a terrific way to start and over time as we become more familiar with certain stretches and exercises, we typically get a better understanding of what is most helpful to us. In the meantime, feel free to play around with other videos that catch your eye, too!
@@YogawithJoelle Thanks so much for your personal response. I've been sticking with my every other day routine and will expand from there.
This was awesome! Thank you!
I'm so glad you enjoyed it!
This is really helping me... office job and sitting for years so I definitely need it.
So glad to hear that Rita, thanks for sharing!
Thank you this was indeed helpful ❤
Love this sequence. I come back to it often. Thank you Joelle.. X
Thanks for joining me! 😊
This was so good and easy to follow, thank you ❤
This was amazing! Def going to implement it more times during the week
Wonderful! Great idea to come back to it 😊
What a great practice! Thank you. ❤❤❤
Omg the fire log stretch!! ❤️❤️
It's intense, right?! 😉
@@YogawithJoelle It was the only stretch I have found that really actually stretched my glutes. Amazing.
It felt so goo. Just what I needed!
Thank you 😊.
You're very welcome! 😉
Namaste
Namaste to you too!
Sister can I do these exercises
Why wouldn't you be able to do them?
@@YogawithJoelle because I think it's for girls
That cobblers pose... that's #goals!
Thank you so much! It is a pleasure to practice with you! 🙏
That felt great
I like your calm voice talking over it too, sometime made me chuckle but was super helpful too!
Thank you Terrance! Chuckling is always a bonus! 😃
Back to this one. Really helps.😊
Great job coming back to it!!
Thank you!
wonderful
It was so good