Hip, Core, And Glute Strength At Home For Beginners

Рет қаралды 111,833

Күн бұрын

Work your butts and guts at home while also avoiding injury. All of the exercises are done lying down and can be done with a mat or on the bed.
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0:00 Intro
0:40 Correct spine position
1:01 March
1:46 Opposite arm and knee
2:52 Bent knee fall out
3:55 Bent knee fall out and arm open
5:03 Straight leg raise
6:11 Frog bridge
6:54 Frog pulse
7:17 Bridge knee fall out
8:14 Side leg lift
9:00 Leg circles
9:21 Clamshell
11:36 Bent knee lift
12:15 Fire hydrant

Пікірлер: 197

@mungomidge1090 2 жыл бұрын

Any exercises I can do lying down are always appreciated!

@deeresting 2 жыл бұрын

🤣

@mungomidge1090 2 жыл бұрын

@Miles Doyle Park life!

@mellilore 2 жыл бұрын

LOL that reminds me of a great quote by Joe E. Lewis "you're not drunk if you can lie on the floor without holding on"

@DENNISPS78 2 жыл бұрын

I’ve been doing one of your glute and ab routines for over a week It has made great improvements in my back too. Thanks

@deeresting 2 жыл бұрын

Agreed... same here

@Bianca_urfavbrunette 2 жыл бұрын

Hi there which video did you do? Please

@matthewshashaty4995 2 жыл бұрын

Thank you so much for your videos, I have been encouraging my mom to focus on exercising as she ages and suffers from chronic neck and back pain and your videos have been the perfect introduction to fitness for her! You are awesome Dr Ennis

@joshuakuoppala9625 2 жыл бұрын

You know you should really listen to somebody about personal fitness when they look better after the holidays.

@kevindailey4412 2 жыл бұрын

Well done today Kristie, Love your attention to detail, Have a blessed 2022!!!! Thanks for your hard work!!!!!!

@drkristieennis 2 жыл бұрын

Thanks so much and happy 2022!!

@kyebo1776 2 жыл бұрын

Thank you for the video. Amazing results without crazy aerobics, weights ect.

@badluck1 2 жыл бұрын

Another great video Dr Kristie!!!👍 From now on im going to just like the video before watching it. Great thumbnail too!!!🙌

@swlgns4663 2 жыл бұрын

Thank you doc! Looks fun!!! Looking GREAT also!!

@stephenbadamo130 2 жыл бұрын

Thanks again Doctor! Have a healthy and happy New Year 😊

@drkristieennis 2 жыл бұрын

You’re welcome and same to you 🤗

@Dagmargordon 2 жыл бұрын

Kudos to you. Like the variation. Totally different ab exercises that I use to do😍

@mikehydroseed1282 2 жыл бұрын

We all know exactly what she’s doing. Giving great exercise tips, thank;)

@anabelle358 2 жыл бұрын

I like your videos, I mostly like your positive energy, your smile, it looks enjoyable not just hard workout !

@drkristieennis 2 жыл бұрын

Thanks so much! I really like what I do for a living:)

@marywilliams6823 6 ай бұрын

Just found your channel and love it. I know this videos from a year ago and I can do must of these exercises except for the very last two. I still can’t kneel on my knees yet had a total knee replacement surgery about 10 wks ago and the incision area is still very tender…. Hopefully one day that area will stop hurting…

@roger1448 2 жыл бұрын

Really good simple session, thank you again Dr K.

@drkristieennis 2 жыл бұрын

You’re welcome!

@in-joovink5106 2 жыл бұрын

Thank you, great workout!❤

@drkristieennis 2 жыл бұрын

You’re welcome!

@tridentvibes 10 ай бұрын

So outstanding and so educational/helpful. God bless you !!!!

@stephaniebiley9318 2 жыл бұрын

Thank you, Doc!!!

@renmacsjraimo 2 жыл бұрын

My favorite exercises!

@louspeed1 2 жыл бұрын

Thanks for a great workout!

@drkristieennis 2 жыл бұрын

You’re welcome!

@mrdinme.4768 2 жыл бұрын

Those exercises are do-able 👍🏻👍🏻 thanks

@drkristieennis 2 жыл бұрын

You’re welcome!

@CassieCrochets 2 жыл бұрын

Thank you!!!! I'm so weak in the core after having a child....weak weak! So I appreciate this video🙏🏼

@refatrabadi6656 2 жыл бұрын

Happy New Year 2022….Thanks for your awesome videos.

@drkristieennis 2 жыл бұрын

You’re welcome and Happy New Year!

@singingoldsongs 2 жыл бұрын

Thank you and love you, you exercise our spirits as well as our bodies.

@drkristieennis 2 жыл бұрын

You are welcome 🤗

@ln1058 2 жыл бұрын

Fabulous as always, Dr. Ennis! Thank you! One question: for those of us who can't do anything on hands and knees (severe RA here), would you be willing to sometime show the best postures for doing bent knee lifts, fire hydrants, etc. from a standing position? I typically do these exercises standing, trunk bent forward (hinging from my hips) and ribs tucked, with arms bent at elbows, forearms on a pillow over the top of a chair. I *think* that should be good, and it seems to be, but sometimes I get lower back issues doing that. Would appreciate any pointers for those of us who have similar issues.

@Kelly-vc4rs 2 жыл бұрын

I love all these lying down exercises! :)

@bartrice8278 2 ай бұрын

Something good everyday!! Thank you!! ❤

@astroteech 2 жыл бұрын

Kristie! Thank you again, I will add these to me repertoire. Some are already there.

@drkristieennis 2 жыл бұрын

You’re welcome!

@hussainmohammad2244 2 жыл бұрын

Thank you Dr.

@aussiestoner420 2 жыл бұрын

Hello Dr. Kristie Ennis, i have to say to start with this has been the best workout video i have seen in my time of trying to grow my butt and work my core at the same time.. im a reasonably fit/stong 40 year old guy that has never really worked out much before other then playing sports and over 25 years of working and lifting the wrong way i have managed to gain a little pregnant women like stomach sooo ive been looking for someone to follow and help me gain a 6 pack back and grow a litttle booty :) thank you so so much for the time and effort you put into this video and i look forwards to many more thanks again ,Ray

@drkristieennis 2 жыл бұрын

You are so welcome! I’m happy I can help out 🤗

@roshawnevallandingham8119 2 жыл бұрын

Thank you!

@augustorendon 2 жыл бұрын

I would love to see the next version of these exercises once they start to become easy. Please! They have been super useful for my back!

@drkristieennis 2 жыл бұрын

That’s great! I’ll add that to my list:)

@ThuLe-eh1xe 2 жыл бұрын

I get rid of my pain in the glute , butt, after just one time doing the 3 kinds of bridges. She is good teacher.

@drkristieennis 2 жыл бұрын

I’m glad this helped!

@elishbapervez4178 2 жыл бұрын

Hey Dr. Kristie. I really appreciate the way you explain each point right. I want to request if you could make a video on which exercises can help get round and fuller buttocks and how to get rid of hip dips. Will wait for the video. Thank you in advance.

@drkristieennis 2 жыл бұрын

The hip dip one is tough! But try these glute videos: kzfaq.info/get/bejne/ftyXpdWG2q2sf4U.html kzfaq.info/get/bejne/fZ6nhbOSuLHJhnU.html kzfaq.info/get/bejne/jJpdaMJp3LbYoI0.html

@beninchesapeake 2 жыл бұрын

Kristie, thank you so much for mentioning the pulling in of the belly button. I didn't even realize I was pushing my lower abs out until I watched your videos. Thank you!

@drkristieennis 2 жыл бұрын

You’re welcome! I’m glad it helps:)

@nunkurunaisa1213 2 жыл бұрын

Thanks for this great video! Been wanting to get back into shape without straining too much. And yes, you might ramp up the volume a bit cause it's a little on the low side. Had to listen at full volume with my phone. Either way, great job doc Kristie!

@drkristieennis 2 жыл бұрын

Thank you! I have to figure the audio stuff out still:) I’m open to suggestions since this is an area I struggle with!

@nunkurunaisa1213 2 жыл бұрын

You're very much welcome 😊 and keep up the good work!

@malligahsellapan7929 Жыл бұрын

Deep Gratitude! Thank you so much dear Dr. Kristie! Love you much! God Bless!♥

@drkristieennis Жыл бұрын

You are so welcome!

@Valentina-hm7gb Жыл бұрын

Thank you!!! ❤

@drkristieennis Жыл бұрын

You are so welcome!

@samueltucker8473 2 жыл бұрын

Good workout,; effective, low impact, low risk of injury and good form instructions. There are other professional lead institutional fitness videos / consistently good.

@billybob5337 2 жыл бұрын

I officially subscribed after watching this. And love how you implemented the close-up instructional shot at :30 ;) These just keep getting better. Like the commentary as always

@JohnMarston77 2 жыл бұрын

That's rude dude. The Doctor deserves respect.

@azmoe99 2 жыл бұрын

@@JohnMarston77 ......You've GOT to be kidding. We all know what she's doing. If you don't realize that 50% of the people here are masturbating creeps, I have a bridge to sell you. She knows EXACTLY what she's doing, and to be blunt, disrespects her profession on her own

@billybob5337 2 жыл бұрын

@@JohnMarston77 Rude because i complimented her on a segment SHE put in?? Get a grip pal. I'm glad i'm not you or Moe. You're both way overthinking this

@athermalik564 2 жыл бұрын

Excellent informative videos for fitnesses caring person

@drkristieennis 2 жыл бұрын

Thank you ☺️

@anniemoone3900 2 жыл бұрын

Thank You

@westyw.4235 2 жыл бұрын

I have multiple butts? Who knew??? 😆 When i do my glute bridges I do that little hip hinge move you do and it works 1000% better. Thank you Doc!

@loufigure1815 2 жыл бұрын

The close-ups. Thanks

@katebangert4528 2 жыл бұрын

Thank you doctor.

@drkristieennis 2 жыл бұрын

You’re welcome!

@paulbrown3975 2 жыл бұрын

Can’t wait to try these exercises 👀 you had a little huff and puff 😮‍💨 in the middle and I think I actually felt some pain 😂😂😂😅😅😅 because you seem to be made of iron.again can’t wait to try this session excellent as always🙏 I have a number of your videos liked so I can go straight to them when exercising.

@infinityenergyrose5626 2 жыл бұрын

Thank you doctor for Sharing

@rabiasaha0723 2 жыл бұрын

hi Doctor i hope you are keeping well. happy new year ❤🍫

@DavidSmith-dm5ix 2 жыл бұрын

Love it doc !! My back is still a little tight though.

@Jim_Berry 2 жыл бұрын

You’re awesome!

@drkristieennis 2 жыл бұрын

Thanks!

@ThuLe-eh1xe 2 жыл бұрын

She targets specific muscles for each exercise. We do not exercise just for the sake of movement, but to feel the benefits that the exercises offer to the specific muscles. In tnis video, it is mostly the glute and the thigh muscles that benefit from the exercises. I like her teachings: precision.

@lidijabasanovic9779 2 жыл бұрын

Thanks 😊 🌹

@jamesmacchia2302 2 жыл бұрын

Excellent

@drkristieennis 2 жыл бұрын

Thanks:)

@robbiesmith3476 2 жыл бұрын

Awesome as always. Great exercises and perfect to do in bed xx

@dave51375 2 жыл бұрын

LUV TY

@LFRED-bh6pj 2 жыл бұрын

Really good. I trust you. One thing: unfortunatly the sound level is a little bit low- if there is an advertising the higher level from the comercial explodes in my room- cause thatblevel is always high. This destruct too much. But your exercise is really good😀

@drkristieennis 2 жыл бұрын

Thank you! I’m not quite sure if it’s my phone or my mic that’s causing the issue but I plan on working on it:)

@brianminkc 2 жыл бұрын

nice beaver doc.

@baerbelraddatz3481 Жыл бұрын

I love to train with you! greetings from Germany 😊

@GernotWinklerMD 2 жыл бұрын

You have awesome videos and love your altitude. I have a suggestion for a video. How about a strengthening video for cyclist. A knee injury showed me how we cyclist hit that bike really hard and believe we have strong legs and reality is that some muscles can be very weak.

@troycarpenter3675 2 жыл бұрын

Yep I'm with you doc

@drkristieennis 2 жыл бұрын

Good one to do:) lots of cyclist have strong quads but lack a little with hamstrings and glutes. See if these help at all: kzfaq.info/get/bejne/ZqhmfqR8s8nRqpc.html kzfaq.info/get/bejne/gb9gY7SHps3ZmqM.html

@helenb6936 2 жыл бұрын

Great routine as always thank you. Just wondered when are you doing the new year" fitness over 60"

@drkristieennis 2 жыл бұрын

It’s available on my website now:)

@csscott9803 2 жыл бұрын

Happy Monday😀👋

@Seekthetruth3000 2 жыл бұрын

Great info. Lucky to be living in a culture where a video like this is not banned.

@drkristieennis 2 жыл бұрын

Thank you!

@ninabonita892 2 жыл бұрын

happy spine :) yes, Dr. Kristie, your videos are extremely educated, thank you for that, and i think your videos should be funny too 😀

@drkristieennis 2 жыл бұрын

Thank you:)

@YogaRamesh 2 жыл бұрын

Good

@drkristieennis 2 жыл бұрын

☺️

@jamesmaness6308 2 жыл бұрын

Great routine performed by an absolutely gorgeous 😍 lady. Thank you so much for sharing.

@maggan7545 2 жыл бұрын

Just an advice. (Love your channel) To not put the adversiting in the middle of the workout but in the beginning and the end. Hugs❤

@drkristieennis 2 жыл бұрын

Thanks! Unfortunately, if a video is over 8 minutes, ads automatically go in the middle. I don’t get a choice on that.

@howardnevin5580 2 жыл бұрын

yeow.......always hotazz for real.....also.....good content of course....ty for posting!

@cahoshino1954 2 жыл бұрын

can you make a toe curl and wiggle exercises?

@BdjBigboygirl 2 жыл бұрын

Great excirsise and love the shorts 👍

@drkristieennis 2 жыл бұрын

Thanks!

@BdjBigboygirl 2 жыл бұрын

@@drkristieennis love all your videos especially the one with little tight shorts 👍😍

@bob11002009 2 жыл бұрын

We need routines for foot issues. Plantar fasciitis, arch pain, foot cramps. Close ups!!!

@jamesoliver6040 2 жыл бұрын

More please

@pamliles702 2 жыл бұрын

I have scoliosis and these exercises look very promising, since I can lay down to do them

@drkristieennis 2 жыл бұрын

I hope they work for you!

@yuurishibuya4797 2 жыл бұрын

I was just looking for some core and butt workouts … 👌

@drkristieennis 2 жыл бұрын

Hope you like this! Check out some others: kzfaq.info/get/bejne/rKypmMWJ0764Z40.html kzfaq.info/get/bejne/aNGZa9OF0tm2ZXU.html kzfaq.info/get/bejne/n5OmbMaF3q-lipc.html

@jderekito 8 ай бұрын

Have you done one on sit to stand strengthening? Your great btw

@Yuy-kq2yk 2 жыл бұрын

I lovvveee you doctor

@christiancasper322 2 жыл бұрын

I wish my Dr. looked looked like you:):):)

@DavidSmith-dm5ix 2 жыл бұрын

Plus doc , I have been doing deadlifts straight leg and bent . Trying too develop a more balanced shape. You have a perfect lean muscular build. Do you long distance run ? Or is that part of your athletic background??

@osasumweneweka2183 Жыл бұрын

Hi Hi great strength workout Kristie it's awesomeness high fives Sasu

@hollandhollywood329 Жыл бұрын

Better each time.

@drkristieennis Жыл бұрын

Thanks!

@tammyeaton4791 2 жыл бұрын

I have a SMALL condo and being able to lie on my bed means not having to drag out the floor mat. It’s also more comfortable.

@drkristieennis 2 жыл бұрын

I’m glad this works for you:)

@bobbyjones2112 2 жыл бұрын

👏🏻👏🏻👏🏻

@ugeeonezillion787 2 жыл бұрын

Well don ma Thank u ma God bless u ma

@drkristieennis 2 жыл бұрын

Thank you!

@edwardwhite221 2 жыл бұрын

doc aint getting enough at home

@troycarpenter3675 2 жыл бұрын

I'd like to buy the cameraman lunch!

@tory1560 2 жыл бұрын

I wish I was the cameraman.

@troycarpenter3675 2 жыл бұрын

@@tory1560 did she just say, "when we get to ten you're going to hold it up there"?

@dxmondxmned3543 8 ай бұрын

@@tory1560😂👌❣️

@brad9189 Жыл бұрын

Dr. Ennis, thanks for the great routine! At the 5:07 point where you completely straighten your bent leg, with your toes pointing toward the ceiling, I cannot come anywhere close to straightening my leg in that position (I'm an old, very-inflexible guy). Would very tight hamstrings maybe be the problem?

@BLKCOBRA711 2 жыл бұрын

The frog pulse is my favorite,,i can feel it,,,,,,,can't you,,,,,,,,,,,,,,,Cowboy

@genericname8727 2 жыл бұрын

I think KZfaq is showing me a different comment section to the one that matches this video. Everyone’s in the comments talking about doing exercises and improving core strength and whatnot..

@uf1978 2 жыл бұрын

Never a disappointment!

@dansadaka6620 2 жыл бұрын

Thank you dr kristie. Awesome as always. Is that a little tattoo I see??? :)

@drkristieennis 2 жыл бұрын

You’re welcome! It is:) I was told I would never run again so after I completed my second iron man I decided to get a tattoo:)

@dansadaka6620 2 жыл бұрын

@@drkristieennis And that makes you even more awesome!

@drkristieennis 2 жыл бұрын

@@dansadaka6620 aww thanks!

@waynedre4314 2 жыл бұрын

No clue why straight men practically never do focused glute work. Certainly women put out the best training vids for that area

@Pete_R63 2 жыл бұрын

Personally, my glutes always got a good workout from heavy squats and also from inline skating and hill climbing on my bike out of the saddle.

@waynedre4314 2 жыл бұрын

@@Pete_R63 I absolutely agree that the exercise regimine you describe will work the glutes great. But look at the typical gym bro lower body workout. Something like squats, then maybe extensions, hammie curls, & maybe some calf raises. No glute isolation exercises at all. Yet on arm day they'll do a million varieties ofbicep curls

@JessicaChastainFan 2 жыл бұрын

Exactly. They don't know what they're doing. Most of the ones on KZfaq (especially DudeBro trainers) would be laughed out of the building during anatomy courses. Dr. Ennis is more precise, and underscores preventing injury. A lot of women teaching anatomy in yoga, Pilates etc on here are all pros. Look them up.

@travislee9662 2 жыл бұрын

Check out Bret Contreras videos. I first heard of him from a book I checked out from the library he wrote called Strong Curves. It’s a book geared towards women and I was embarrassed a little to check it out at first, but it was really good for core/glutes/posterior chain stuff. The ideas behind it are similar to Dr. Ennis’s video here where you do activation exercises then go into strength training.

@waynedre4314 2 жыл бұрын

@@travislee9662 ya, I have seen a bit of his stuff. My favorites, tho, are women. Anything from Ashley Kaltwasser's "easy methodical 'trip to the spa'" approach to Natasha Aughey's Spartan-esque garage dungeon of free weights, or even Dana Linn Bailey's psychopathic Crossfit hybrid workouts if I'm feeling particularly masochistic. There are some decent male training vids, but, IDK, they seem to lack the variety. I only recently found these Dr Ennis videos, & I'm not yet too familiar with her overarching training philosophy, but I've found they're great for general meditative exercise & getting in touch with my feminine side

@Eseibio__ 2 жыл бұрын

Is the hip raise a good way to prsctice a back bridge,?

@southernviking8644 2 жыл бұрын

I need to work off all that pie... LOL. Good job Doc.

@drkristieennis 2 жыл бұрын

Gotta love pie:)

@southernviking8644 2 жыл бұрын

@@drkristieennis Thought I was done, and another pie shows up on the counter....

@tikaglobal8192 2 жыл бұрын

Hi.dr.kristie. Moe here, would u plz make a video about, how to sit ( or in my case lie down) properly while watching tv? I notice always after 1,2 hourse watch tv when i got up, i hve pain in my lower back. Tq

@drkristieennis 2 жыл бұрын

That’s a tough one! It usually happens after lying on the couch or being in just one position for any length of time.

@Bungeestrapphil 2 жыл бұрын

Do you have any videos that focuses on the pelvic floor?

@drkristieennis 2 жыл бұрын

I do! kzfaq.info/get/bejne/jqx2d7qots2tgoE.html kzfaq.info/get/bejne/h6t6dphj2NabYZs.html

@oneoddsockk 2 жыл бұрын

What exercises to open hips for full lotus position please? 🙂

@kenrehill8775 2 жыл бұрын

0.30 for the first beetle bonnet shot. Don’t thank me, gentlemen of culture

@user-ty1pl2qg5q 2 жыл бұрын

i had hit to stone really hard when running to ball of feet,then it turned into flatfeet after week,then ankle swelling,then after 2 months,i not used full foot to avoid pain then it cause knee hip pain i done mri of back mild herniated disk l5s1 so what could be the reason it hurts really i urgently need help it's been 8 month,i m 25