This is very helpful especially for beginners that are just at home with their youtube with them, like me! I'm trying to be a lil better starting with doing at least 3-4 times a week. For me its a good consistent start and I'm proud that I'm making progress. Everything starts at zero. We just need a bit of a push and a good video like this helps a lot. Thanks!
@@DB-xo6xh yes. I'm still continuing a few times a week unless im very busy with work and when i'm sick, I rest a bit for a few days. I weight last 2 weeks 67kg now am slowly sheading some. im currently at 66 but still trying to cut on carbs and fats.
heya.. i went down 63 last 2 weeks but sadly went up again 65 last week due to my mothers hospitalization and I was stress eating I guess. now at home, im planning to get back at it again once I can gather myself up. We can do this guys!
Honestly the crunch one was school's fault. I remember during P.E. our teacher would hold our feet down while we did crunches, and she only considered a crunch as done right when we got all the way up to a sitting position. She would then take out her chronometer, write down how many crunches we could do in a minute and give us marks based on who did better and who did worse. That's why I always thought the faster the better
I’ve been wondering why half my workouts weren’t leaving me feeling challenged plus Im never sore the next day. Now I know I’m doing many of them wrong in the first place. Great video. Thank you.
Huh it's just so hard to find someone that takes the time to understand the fundamental theorem of what is effective methods to accomplish the goal we seek our Guardian Angel 😇
One pilates move that I learned that will definitely work the glutes from the bridge is to lift one leg up and then do little pulses. You will have to work the glutes 😂just be careful to keep good form and to not twist your back by having one side of your hips drop lower
Seems like less is more in many cases here! This made me realize I was going a little too high with my bridges; I just did them as you showed and I could definitely feel the difference. Great tips!
Nonsens. If you dont have a condition you could / should aim for a straight Line. So you do not just isolate the gluteus but incorporate the back which is also helping with the extension
It depends actually on what type of exercise you do and where one would like to focus. For example 'bridge' as a yoga pose is considered mostly as an upper body stretch (but still going up and down vertebra by vertebra and "scoop" our tail towards our legs to not over arch the lower back) and one usually lift their upper back (except there is any back pain or when one can't do it as a beginner). Also, most teachers instruct to focus on the hamstrings when doing it (tighten them), not the booty (I don't know why to be honest...). That, of course, doesn't mean that the one way is right and the other wrong. As I said, it depends on where you want to focus. But in any type of exercise and practice, there are some basic rules of proper posture like : never arch the back except doing a backbend (even in a backbend we must bend from the middle of our back as much as possible, not from the lower back), the knee never extends over the ankle or at the worst case the toes, knees lean to the 2nd or 3rd toe in any exercise e.t.c. Those are basics
As someone who does a lot of at home workouts that surround watching more experienced people do these workouts, this definitely helped me understand how to do them more correctly and to better prevent injury ☺️🙏🙏thanks so much!
Thank you so much for making this video. So helpful! Most physical therapists or doctors would tell the patients what excercises they need to do, yet they don't point out what to prevent doing them wrong. Please continue making this kind of videos. Thank you
Once again, I so appreciate the focus on form and technique, and, as an older man I am noticing the benefit of keeping these elements a primary focus, and not on speed and numbers of reps. Thank you ever so much.
You are explaining doing the core work just what the Pilates method is. And referring to the exercises, above all the crunch, I always say to my clients, the more slowly and conscious you do it, the more efficient it is. The only famous exception in Pilates is - The Hundred exercise. I really love your videos, Kristie. You are a very natural person. I appreciate this.
@@mumborang2354 For me pilates did nothing but a mix of cardio+HIT did the trick with stretching before and after. I guess it depends on the person. Plus I must add that I have an extremely slowed down metabolism due to a thyroid hypofunction as well as hashimoto which both cause me to have a much harder time losing any weight which might have played a role as to why pilates wasn't enough to work for me.
I don't want this to come of perverted, especially in being a guy. But thank you so much for wearing minimal clothing during these exercises. It really helps me study the muscle movements, flexing and contracting so that I can check this against the workouts I am doing. This is my pet peeve when watching especially male and female coaches doing leg strengthening exercises. I can see I'm still messing up on some of my forms. Thank you so much.
@Seven Inches of Throbbing Pink Jesus I’m actually not a feminist at all. You don’t me at all so stop assuming. Guys like this do get laid because this is how women actually want to be treated. U sound salty lol How bout u grow up and stop living life always thinking about ur dick and getting laid. given by ur name tho you’re not even worth having this convo with. Grow up. I’m out. Have fun replying to yourself ✌🏼
😆 I love how you get straight to the point. I enjoy your enthusiasm and demonstrations on how some people have been doing the exercise wrong…including myself😄. Great video. Thank you for sharing!
i love you. when you explain, you don’t convey any negative things such as annoyance or vanity about having a good body . i think it’s so mature . moreover you’re talking not only witty but also essential. at firs , i was amazed at your muscular build , but now i don’t envy unconditionally. i resolve i’ll make my body fit with your guidances .you are a good teacher . i watched this video several times and i did each move just again and again listening your kind voice . and i could find a right sense . i was so content . i love ur class thantkyou
Clarification UNLOCKED! Two of these exercises are part of my hip replacement rehab right now and I was not getting them right until I came to your tutorial ❤ Thank you so much!
Denise Austin is one of the few trainers who taught about proper form before doing an exercise. Most others just get into the exercise immediately, without warm up, cool downs and stretching.
Thank you! Because of her I realized just how many of these YT videos are useless bc ppl have no clue what they’re actually supposed to do while doing a specific exercise. Love Denise ❤
You don’t realise how much having a background in dance really helps with correct form in these exercises. We never worked out in class, but at home, I always did exercises slow and smoothly, paying attention to everything my body was doing, and really focusing on that mind to muscle motion.
Excellent. I can get carried away with the bridge, and always forget to squeeze the glutes , but since doing your Pilates level 1(can’t wait for level 2) and some of your hip flexor stretching exercises I have really started to go slow and steady consentrating on form. I have done the Pilates exercises twice with my normal routine and I can feel it in my thighs and my butt feels like it’s bruised a little. So definitely working 👍
We do this bridge in my Pilates level 1.5 class all the time, and my instructor has never told us to not go too high up. In fact, she encourages to go higher. I’m glad I saw this video. I don’t want to hurt my neck.
Thank you Doc. I will start those crunches today. I've been using the counter for push-ups and stretching while I'm waiting for my coffee. I know, lazy but (in my mind) a great 'starter' exercise.
After an injury I did push ups on the stairs... for me that was real easy as it's 45 deg. As things got a bit more comfortable I could just drop it a step and see how that goes. I've tried using the stairs the other way to raise my feet but I'm not quite ready for that (it was the wrong kind of sore the next day). There's lots to be said for building exercise into your day - e.g. instead of driving there walk, enjoy the greenery, get some exercise, chill out a bit! - While watching TV I sometimes do a set during the ads - you have to be careful with warm-ups where that is but it works for me!
@@crazydavec3861 Yes I think my biggest problem is I'm a 'weekend warrior' - after sitting around at my job all week, giving it my all on the weekend. I've realized that the 'intermittent exercise' is a decent way to fill in throughout the day/week. It is kinda funny to run in place and mimic jumping for the ball during a basketball game. At least I'm sure I look hilarious doing that.
It's always important to do strength exercises slowly by engaging the muscles correctly. I train athletes who are in their teens .. keeping them slower in the strength drills is quite a work.
Thx for this. Been doing the bridge for a while as part of my transverse abdominous and although I have noticed a lot of improvement on my stomach getting flatter and back feeling stronger I always felt I was pushing up towards the ceiling too far. Will reduce it and see how it goes pre your instructions. I think we all really appreciate you taking the time and effort into showing us how to do some of these things right. You got a new subber : ]
Thank you! I always see people at my gym's courses doing it completely wrong and the trainers do not correct them, which is a shame since it isn't just ineffective but can lead to injury. I'm glad this video reached so many people.
Great video, have always been told over the years that I have difficulty keeping proper form, like push-ups. The reason I write is to draw your attention to the hidden power of your joking images that pop up in your videos once in a while. They could be used as memory prompters for sequencing exercises. For example, a sequence of five different exercises, demonstrated on video and almost 40% forgotten if not seen again. By remembering the joking images that last a few seconds, and remembering their sequence, the pop images are relatively well associated to a corresponding sequence of exercise, and memory of exercises follows. From colourful to cognitive.
I do most of those and when I do them wrong, or fast, I get low back pain. In fact I've learned that in most exercises, slow movements while focusing on correct form give best results with least harm. Time under load is more important than repetitions unless your doing cardio. Thanks for the video.
Absolutely love this video! For so many days after working my butt out I barely saw any results and rather had an injured neck. Now I finally realised where I went wrong. I also love how you explained simply and went straight to the point. Thank you so much !
Really great advice and good cam positioning to see the movements. I've slowed everything down in my workouts to focus on movement and the muscle groups and it's had such a good effect. Pushups especially loved the slowness with a rep every about 4-5 seconds. Military press also loves it. Sub'd as well for the good advice.
Awesome Dr. Ennis! To first show how people do the exercise wrong then doing the exercise right do add to the clarity of the explanation as it gives a point of focus for the movement correction. Your timing is perfect as I was planning on getting stronger core muscles. Thank you and have a nice day!
oh my gosh THANK YOU for providing a push up modification that is actually doable! Almost every single fitness instructor just says "if you can't do a full pushup, just drop to your knees" which is... not great for someone with knee problems. I'm excited to try pushups now!
Till now the best trainer and best explanation of how to correct your posture while performing these exercises...plzz make more videos like these.... it's really helpful for us..🥰🥰🥰 we all do exercises but there are so many people like us who doesn't perform some exercises correctly...
Thank you for clearing up a bunch of questions that stacked up in my mind over the years. I actually had good form and changed my form after seeing other demos... Thank you for demonstrating both the incorrect and correct forms, and then explaining details as you did the demonstrations!! I really appreciate this video that you have done here, and have done very well!! Thank you Dr. Kristie! 🙏💙😊
I didn't even know there was a "right" way to do some of these. I was ready to throw the whole exercise out, with the ones that squeeze your neck wrong.
I'm doing the bridge as high as i can lady and it has helped my sciatica and my lower back hernia. Also been doing the yoga shoulderstand on my neck for years. Its not a problem. Haven't had a stiff neck since i started doing that. The neck likes to be used like any other part of the body. The more its used the stronger it gets. Thumbed down for exaggerating things that are not a problem.
I am not really knowledgeable so I maybe wrong but what she is saying is maybe doing it wrongly will work on some other part rather then the intended part of the exercise
Thanks! Wow, half these exercises were prescribed by physical therapist and the others were taught by trainers. And they missed all these critical details that you covered. My back and my joints thank you.
Great advice. I could add that in bridge pose, most feet are a little too far back, towards the glutes, which can put too much strain on the knee joint. If you look at the angle of the leg bend when up in bridge, we know from the standing exercises that we shouldn't go less than 90°, especially when applying pressure. So, I tell my yoga and pilates students to inch their feet a couple inches away from their butt, not towards their butt, so the feet are just slightly farther away than the knees.
Jeez, I wish you’d been around 50 years ago when coaches were teaching me to do all these things wrong! Thanks, and thanks for all the other helpful videos I see on your channel. I’ll be watching them asap.
I just watched your video today and made these changes for my morning workout. Oh my god, these changes are incredible. It's like a completely new workout. I had no idea I was doing it wrong for years!
Thank you for calling me out on my poor technique with some of these movements!! I had no idea that I was doing them wrong, but this explains why I either "couldn't feel anything" or I got hurt :(. Thank you so much for this!!!!!
Thank you for demonstrating these exercises. I’ve been in physical therapy for my lower back trying to do anything to avoid having surgery at my late age (68). I have been doing some of the exercises that you showed and it will definitely help me to do them better than I have been. Namaste.
@@NikKaussFlies Thank you for the suggestion. My medication changed when some entity got after my doctor to stop prescribing pain medication to his patients, which in turn caused me to stop taking a prescription that was treating my fibromyalgia pain. Even with exercises, my back pain level increased quite a bit. I’ll read the book and see if I can find something in it I can use. Where I live, surgery is just too risky given that almost all the hospitals in this state have permanent bacterias, etc. they can’t get rid of that transfers to surgical patients and patients whose bodies don’t fight infections well. A lot of people die from these hospital borne infections. Our local hospital have had dialysis units they used that are riddled with MRSA but kept on using them anyway. It’s terrifying even thinking about surgery nowadays.
Thank you so much for all the tips! I’ve been doing Pilates for the past few months, and just realized how wrong I was doing it!!! Love all the detailed info 👍
Wow! I've only watched about 10 of your videos but I would very confidently say this has to be one of your very best, I've been to quite a good bit of PT and doing things like the clam shell all wrong thinking knees pretty much forward, thank you
Thank you for such a clear and logical explanation. I will try, again, to stop my husband from doing 'sit-ups' with his feet hooked under the radiator! Maybe he'll listen to you!
@@B10401 yeah hip flexors are important but a lot of people mistakenly think they are training abs while they are actually lifting with hip flexors. You can see them usually with arched back and feet strapped. In sports with running involved its rly good to have strong hip flexors but most on amateurs just overdo situps, they work behind a computer, neglect their back side muscles and dont stretch the flexors. And over time you might get problems. Thats why sit ups arent rly recommended, better just not lift whole body and do like she showed it :)
No one should do situps in the first place. This is an objectively bad exercise and doing situps regularly will seriously damage his back. Crunches are probably all he needs. There are some decent videos on CZcams about how situps are actually bad for you in the long run. Show him those if he needs convincing.
So helpful! I have noticed my knee started hurting when I was doing bridges lately. I was following an exercise video that said to push all the way up, and it just didn't really feel right. Thanks to you I am a little wiser, and hopefully my knee wont hurt the next time I do bridges.
Thank you for taking time to demonstrate these, wrong and proper. I learned slower gets better results, and allows you to concentrate on what you are doing. 👍🏻
As always thank you Dr Ennis i am guilty of those and I want to make sure i do the exercises correctly, and this is such an eye opener because we take for granted this key things that make a big difference in the desired result and benifits of doing the exercises correctly
Excellent video Dr. Great content, informative, and with a pleasant sense of humor for warmth. And your obvious amazing level of fitness (trying to stay wholesome here) just adds to the validity. Thank you!
this just changed my life. ive been having si joint pain for years and none of these excersizes worked for me until now. as soon as i stood up to walk around i felt so much more stable and the pain is already gone after a few reps of each. I could litterally cry
The overhead view is a great addition to your videos. Could you do one for the push up? I couldn't see the actual elbow position. Also add a quick sideview of the bird dog. thank you, awesome video. I have already made several of your modifications over the months to my abs workout. I plan to search your videos for a full ab work out, I've ben piecing them together.
Thanks! With the video already out, it’s tough to add in an additional view. See if these workouts help: czcams.com/video/vFyebXnXT7Y/video.html czcams.com/video/QCxNkMaTB74/video.html czcams.com/video/ESwpRDh6-rY/video.html
@@istrala I don’t have a bird dog video but I do have a couple push-up videos:) czcams.com/video/wxPpSfWri24/video.html czcams.com/video/SYtkMYKPEOI/video.html
As a physical therapist..i have been trying to make people/patients to these exercises correctly for year's.. This is beautifully shown... excellent posture , excellent movement.. I have so many fitness coaches, yoga teachers , exercise fanatics doing the right exercises in the wrong way !
Just found your channel, excellent video! r.e. pushups: I find my wrists hurt like crazy from the pressure of pushups. So, I cut a piece of 2x10 the width of my stairs, and I use pushup handles on the board at the stairs angle. This keeps my wrists straight, and is less pressure than straight up and down pushups, too.
@@drkristieennis Thanks, it works for me, so far. I am able to do 100 pushups this way (with breaks), where regular pushups I am lucky to do 10 before the wrists hurt too much. Initially, I worried about the angle and proper form, on the stairs, but so far it seems to not be a problem. I plan to dig deeper into your channel, I love your approach and your knowledge and your energy. Looking forward to more. Cheers, Aaron
I was doing bridge and bird dog wrong from months. And I was wondering why such easy exercise is valued so much. Thank you for giving the fine details. It is really different than what I was doing
For the pushup I like to go even deeper. You can do them on rings (Which I actually find easier on the shoulders... I hurt my rotator cuff after a nasty fall.) This will allow you to break the parallel plane, which is impossible to do otherwise, the ground gets in the way. Another trick to force Full Range of Motion (FRM) is to lift your hands off the ground between each push up. This can be a real challenging if you use a light weight in each arm...
@@powshredder3716, this is from experience and the training I experienced in the military. First, pushups on the rings, strange as it sounds, is easier on my injured shoulder. Second, to stop people from doing half rep pushups, lift your hands off the ground between each set. In fact, the Airforce actually has two different styles of pushups you can perform for their challenge. One can perform the traditional pushup for 1 minute, or the variety where you lift your palms off the ground between each rep for 2 minutes. I have tried both techniques. (Using an oximeter to measure my oxygen levels after each technique.) I thought the second technique would be easier, it sure didn't feel any easier. However, the Oximeter indicated, otherwise: (80% for traditional pushup, 96% for palms off the ground variety) What I found interesting was that I felt more exhausted while having a higher oxygen level... perhaps, it was the longer workout, 2 minutes versus 1 minute.
I usually keep my toes off the floor during bridges to help with my form, and I love to see that illustrated here. I am one of those that likes to tilt my hips up and arch my rib cage (hyperflexible yoga), and I like your advice to keep it smooth, controlled, and gentle, and to breathe!! I found the bicycles extremely helpful too! I've been doing a lot more ab workouts daily as part of my routine and my back has been sorer as a result...
Great video. I don't want to sound negative but the mic noise was very distracting. As a trained production audio engineer, I'd like to humbly suggest not using the foam windscreen when indoors. Most of that noise was the foam rubbing on your top and skin. Wind screens are designed to diffuse air passing across the mic, which is not necessary when there is no wind and you are not speaking directly into the mic (breath). One additional suggestion is to use a small patch of PT tape folded on it self like you would do with scotch tape for a poster to tack the back of the mic to your top. That will prevent it from sliding across the very sensitive condenser and causing brushing noise. I hope this is received as polite advice. Best of luck with your channel.
Love it! Great analytics and I know from my own experience that doing them correctly, we would aim for quality vs quantity. I run by that principle and it works however..consistency is another aspect we each of should embrace. Thanks a lot. Now push up time for me..I am poor at 😟
Definitely quality over quantity! It can be challenging to be consistent for sure! Check out these push-up videos if you haven’t seen them yet: czcams.com/video/SYtkMYKPEOI/video.html czcams.com/video/wxPpSfWri24/video.html
I think we have the best results by doing the exercises slowly and focused on the correct position. My opinion. Sorry if I'm wrong. Thank you very much for all the explanations and for showing us exactly where we are going wrong.
Re pushups: ive found the most effective way is simply elbows tucked in, straight back- and only going halfway up-NO full extension- that way my arms,shoulders, upper back, chest muscles are in CONSTANT tension, both extension and contraction. Going ALL the way up means NOT having the essential muscles working constantly. Took me years to discover this technique, but now i see the benefits-im 67 yo, but now have a very well defined upper body.I enjoy the channel, ignore the pervs and haters, seeing your specific muscles show exactly what muscles are benefitting. Thanks!
The cues are accurate. And overall form is clean & precise. Some important pointers not covered...ab crunch should be you look at the top of your knees or directly over your knees. Otherwise your head, neck is not flexing according to the rest of your spine. The head to bottom of ribs should be in flexion. Notice when she twists from side to side, she looks at her knees? That's bec her heads follows the rotation of the rest of her spine. If you notice, the side of her neck is bulging out? That's bec that superficial muscle is bulging. That muscle needs to look flatter when flexing forward. Her clam shell has her in small spinal extension. That means her obliques & pelvis were not completely in neutral.
I went to the gym before and my trainer noticed i was doing my crunches wrong. they helped me by making me look at the ceiling and put their palms a few inches away from my forehead. That made it very easy for me to understand how to do crunches.
Great video, thanks! Clamshell question: I received a "glute routine" from a PT that I've been doing for years that targets the glute meds. It includes clamshells done with feet in line with buttocks (not further back as you showed in your video), so whenever I do clamshells in any other lower body workout, I do them with my feet in that position. Your thoughts? The PT's "glute routine" also includes clamshells and a few other exercises with legs in a 90 degree ("L") position. Curious about your thoughts on those, too. Thanks.
@@jackjude You're right! It's hard sometimes to properly describe these body positions. What I meant was an "L" position with knees at 90 degrees *in front* of the body, rather than in line with the body as Dr. Ennis is demonstrating in this video.
If this is to target the Gluteus Medius and the Gluteus Minimus, you can bend you legs anywhere from an L to a squat position with knees slightly in front of you and your heel in line with your back. The big takeaway here is that it should be a leg isolation and not involve twisting or rocking of the spine. As long as you are abducting the knee while bent you will be working the small Glutes. If you rotate the waist you are loosing the isolation.
Awesome video! Can you explain why you believe performing the bridge from the heel kills the hammy activation? In my experience in active rehab, extending the leg and using the heel is a great way to increase hamstring activation, would love to hear your thoughts!
When you raise up onto your toes (like a calf raise), you engage the calves and the hamstrings. You can still activate the glutes in this way, but if you want to really isolate those booty muscles, then it's good to deactivate the muscles that contribute to the movement. Focus on that squeeeeeeeze! You're right that when your legs are straight, extending the leg through the heel pulls the hamstrings and stretches them. But think about a bicep. When you stretch your bicep, your arm is straight; when you flex it, your arm is bent. It's not quite the same here (think biceps femoris), but you can see that extending a muscle doesn't always flex/activate it.
@@thewarriorlightningcat9870 The hamstring is contracting isometrically to support the knee joint during the bridge, just because the muscle is in a relatively stretched state doesn't mean it is less active, balancing on the heel prevents quad activation if anything, as you're forced to drive the heel into the ground via knee flexion
@@functionalrehabilitation4734 I see what you're saying. And true that if you're pulling with your heel you'll be activating the hamstring more. I was under the impression that she was suggesting you push with your heels, which would activate them much less. But that does seem a little odd for a bridge, in my opinion. Haha
She has really nice tone legs. She knows what she's talking about. Form is so important in getting the best result from your workout. Thank you Dr. Kristie
Thanks Doc - I'm doing bridges for glute strengthening and was doing them wrong. My therapist recommended them for back rehab and I'm a fairly robust guy, so I do them with one foot. Thoughts on adding weight to the hips while you do these? Or will that stress my back too much? Many thanks - your videos are great.
Dont forget about scapular movement with the pushup. Many people including me used to keep them retracted the entire time and that actually cuts the range of motion of the pushup. We tend to think to stick the chest out before doing chest exercises and we should but only on the descent. They should retract as the face gets close to the ground so the arms can go further back and help get more of a chest stretch, then protracted as the face goes away from the ground. This focuses the movement on the chest specifically. It also helps to pre-push into the ground and start in that protracted position so you feel your chest before you start the movement and your somatosensory system will direct more action potentials toward the right muscles moreso primarily to be at the forefront of the movement.
I don't know if anyone else noticed it at 5.43 minutesbut Dr you may need to see a Chiropractor Your right hip is way higher than your left which must be causing you some back pain This was a good clip and much needed because there are so many ab workout clips that are endangering the viewers
Didn't realise that I was doing many of these exercises wrong until this video. Thanks Dr. Kristie for such a detailed explanation. 👍
You're literally buff asf how were doing them wrong?
@@Mii.. Right lol we all clicked for the same reason
@@drshockter2158 lmao
Guilty again watching the good doctor vs doing this with her! Shame on me!
I'm having a hard time getting it, with her so overdressed
This is very helpful especially for beginners that are just at home with their youtube with them, like me! I'm trying to be a lil better starting with doing at least 3-4 times a week. For me its a good consistent start and I'm proud that I'm making progress. Everything starts at zero. We just need a bit of a push and a good video like this helps a lot. Thanks!
Have you kept going? Thank you for your comment.
@@DB-xo6xh yes. I'm still continuing a few times a week unless im very busy with work and when i'm sick, I rest a bit for a few days. I weight last 2 weeks 67kg now am slowly sheading some. im currently at 66 but still trying to cut on carbs and fats.
@@toincoss good luck :))
Hey waddles! You still going strong bud?
heya.. i went down 63 last 2 weeks but sadly went up again 65 last week due to my mothers hospitalization and I was stress eating I guess. now at home, im planning to get back at it again once I can gather myself up. We can do this guys!
Honestly the crunch one was school's fault. I remember during P.E. our teacher would hold our feet down while we did crunches, and she only considered a crunch as done right when we got all the way up to a sitting position. She would then take out her chronometer, write down how many crunches we could do in a minute and give us marks based on who did better and who did worse. That's why I always thought the faster the better
I remember that too! Good thing times change:)
You’re describing a sit-up, not a crunch.
@@tempsitch5632 Same thing buddy!
@@mickhasthefacts8632 No, it’s not, dummy. I can’t believe you were actually ignorant enough to write that.
I always hated that in PE. PE sit-ups were as bad as my mother's watery under seasoned cooked spinach.
Love this video! No clickbait, and actually enlightening. Very satisfying and rather rare these days around this platform!
Thank you!
Thanks so much!
I’ve been wondering why half my workouts weren’t leaving me feeling challenged plus Im never sore the next day. Now I know I’m doing many of them wrong in the first place. Great video. Thank you.
I was always so frustrated when doing a workout and didn't feel the burn in my glute bridge hold. Thanks for this video.
You’re welcome! I hope this gets those glutes going:)
Omg saaaame!! I never felt the burn in my glutes when doing glute bridges and now I know why!!
Huh it's just so hard to find someone that takes the time to understand the fundamental theorem of what is effective methods to accomplish the goal we seek our Guardian Angel 😇
Same I was also getting frustrated with myself because nothing worked for me.
One pilates move that I learned that will definitely work the glutes from the bridge is to lift one leg up and then do little pulses. You will have to work the glutes 😂just be careful to keep good form and to not twist your back by having one side of your hips drop lower
Seems like less is more in many cases here! This made me realize I was going a little too high with my bridges; I just did them as you showed and I could definitely feel the difference. Great tips!
Great! I’m glad this helped:)
Same! It took me going to the physio for them to show me how to do a proper bridge 🙄
Nonsens. If you dont have a condition you could / should aim for a straight Line. So you do not just isolate the gluteus but incorporate the back which is also helping with the extension
It depends actually on what type of exercise you do and where one would like to focus. For example 'bridge' as a yoga pose is considered mostly as an upper body stretch (but still going up and down vertebra by vertebra and "scoop" our tail towards our legs to not over arch the lower back) and one usually lift their upper back (except there is any back pain or when one can't do it as a beginner). Also, most teachers instruct to focus on the hamstrings when doing it (tighten them), not the booty (I don't know why to be honest...). That, of course, doesn't mean that the one way is right and the other wrong. As I said, it depends on where you want to focus.
But in any type of exercise and practice, there are some basic rules of proper posture like : never arch the back except doing a backbend (even in a backbend we must bend from the middle of our back as much as possible, not from the lower back), the knee never extends over the ankle or at the worst case the toes, knees lean to the 2nd or 3rd toe in any exercise e.t.c. Those are basics
@@drkristieennis Doc, can you make a video for doing planks the right way, to burn belly fat
Well darn, I’ve definitely been doing that last exercise improperly for months now. Will start doing it correctly today. Thanks so much, great video.
Same here. Didn't even know
@@lugonzalez2627 you
Omg... Same... Now all those efforts go up in smoke... Gonna start all over again
Me too🥲
@@lugonzalez2627 I pauu7
As someone who does a lot of at home workouts that surround watching more experienced people do these workouts, this definitely helped me understand how to do them more correctly and to better prevent injury ☺️🙏🙏thanks so much!
You’re welcome! I’m glad I could help:)
Thank you so much for making this video. So helpful! Most physical therapists or doctors would tell the patients what excercises they need to do, yet they don't point out what to prevent doing them wrong. Please continue making this kind of videos. Thank you
You are welcome and I’m glad it was helpful 😊
Once again, I so appreciate the focus on form and technique, and, as an older man I am noticing the benefit of keeping these elements a primary focus, and not on speed and numbers of reps. Thank you ever so much.
You are so welcome! It definitely makes a difference:)
Sorry but I could watch you all day.
@@tompurchase7466 b BM very v c
@@nawrasbalkan6911 What?
Bob Wolford -- Must agree. I'm no spring chicken and this will help. My best to you for the holiday!
You are explaining doing the core work just what the Pilates method is. And referring to the exercises, above all the crunch, I always say to my clients, the more slowly and conscious you do it, the more efficient it is. The only famous exception in Pilates is - The Hundred exercise. I really love your videos, Kristie. You are a very natural person. I appreciate this.
Thanks so much! I am a big fan of Pilates:)
Does pilates help in fast weight loss
@@mumborang2354 a calorie deficit combined with any form of exercise will result in weight loss 🙂
@@mumborang2354 For me pilates did nothing but a mix of cardio+HIT did the trick with stretching before and after. I guess it depends on the person. Plus I must add that I have an extremely slowed down metabolism due to a thyroid hypofunction as well as hashimoto which both cause me to have a much harder time losing any weight which might have played a role as to why pilates wasn't enough to work for me.
Slowly and mindfully is the main characteristic of yoga as well.
I don't want this to come of perverted, especially in being a guy. But thank you so much for wearing minimal clothing during these exercises. It really helps me study the muscle movements, flexing and contracting so that I can check this against the workouts I am doing. This is my pet peeve when watching especially male and female coaches doing leg strengthening exercises. I can see I'm still messing up on some of my forms. Thank you so much.
You’re welcome!
Freak!!!!!!!!:D
Wow there are still respectful men out there. I appreciate this comment so much and it wasn’t even for me.
@Seven Inches of Throbbing Pink Jesus ye right
@Seven Inches of Throbbing Pink Jesus I’m actually not a feminist at all. You don’t me at all so stop assuming. Guys like this do get laid because this is how women actually want to be treated. U sound salty lol How bout u grow up and stop living life always thinking about ur dick and getting laid. given by ur name tho you’re not even worth having this convo with. Grow up. I’m out. Have fun replying to yourself ✌🏼
😆 I love how you get straight to the point. I enjoy your enthusiasm and demonstrations on how some people have been doing the exercise wrong…including myself😄. Great video. Thank you for sharing!
She is so to the point. Love (her legs) listening to her
clear and precise, straight to the point, good lighting good sound, no ad. 10/10
Thanks!
i love you. when you explain, you don’t convey any negative things such as annoyance or vanity about having a good body . i think it’s so mature . moreover you’re talking not only witty but also essential. at firs , i was amazed at your muscular build , but now i don’t envy unconditionally. i resolve i’ll make my body fit with your guidances .you are a good teacher .
i watched this video several times and i did each move just again and again listening your kind voice . and i could find a right sense . i was so content . i love ur class thantkyou
Clarification UNLOCKED! Two of these exercises are part of my hip replacement rehab right now and I was not getting them right until I came to your tutorial ❤ Thank you so much!
seriously the warmest kind of talk and education i have ever seen . thank you for warming my heart and teaching me what not to do
Denise Austin is one of the few trainers who taught about proper form before doing an exercise.
Most others just get into the exercise immediately, without warm up, cool downs and stretching.
Thank you! Because of her I realized just how many of these YT videos are useless bc ppl have no clue what they’re actually supposed to do while doing a specific exercise. Love Denise ❤
You don’t realise how much having a background in dance really helps with correct form in these exercises. We never worked out in class, but at home, I always did exercises slow and smoothly, paying attention to everything my body was doing, and really focusing on that mind to muscle motion.
Excellent. I can get carried away with the bridge, and always forget to squeeze the glutes , but since doing your Pilates level 1(can’t wait for level 2) and some of your hip flexor stretching exercises I have really started to go slow and steady consentrating on form. I have done the Pilates exercises twice with my normal routine and I can feel it in my thighs and my butt feels like it’s bruised a little. So definitely working 👍
Well done!! It can be tough to slow down! Level 2 comes out Friday:)
We do this bridge in my Pilates level 1.5 class all the time, and my instructor has never told us to not go too high up. In fact, she encourages to go higher. I’m glad I saw this video. I don’t want to hurt my neck.
Thank you Doc. I will start those crunches today. I've been using the counter for push-ups and stretching while I'm waiting for my coffee. I know, lazy but (in my mind) a great 'starter' exercise.
That doesn't seem lazy at all! 🤷♀️
Totally not lazy! I think it’s a great idea:)
After an injury I did push ups on the stairs... for me that was real easy as it's 45 deg. As things got a bit more comfortable I could just drop it a step and see how that goes. I've tried using the stairs the other way to raise my feet but I'm not quite ready for that (it was the wrong kind of sore the next day). There's lots to be said for building exercise into your day - e.g. instead of driving there walk, enjoy the greenery, get some exercise, chill out a bit! - While watching TV I sometimes do a set during the ads - you have to be careful with warm-ups where that is but it works for me!
@@drkristieennis. How many reps of each exercise to see results?
@@crazydavec3861 Yes I think my biggest problem is I'm a 'weekend warrior' - after sitting around at my job all week, giving it my all on the weekend. I've realized that the 'intermittent exercise' is a decent way to fill in throughout the day/week. It is kinda funny to run in place and mimic jumping for the ball during a basketball game. At least I'm sure I look hilarious doing that.
It's always important to do strength exercises slowly by engaging the muscles correctly. I train athletes who are in their teens .. keeping them slower in the strength drills is quite a work.
Thx for this. Been doing the bridge for a while as part of my transverse abdominous and although I have noticed a lot of improvement on my stomach getting flatter and back feeling stronger I always felt I was pushing up towards the ceiling too far. Will reduce it and see how it goes pre your instructions.
I think we all really appreciate you taking the time and effort into showing us how to do some of these things right. You got a new subber : ]
Thank you! I always see people at my gym's courses doing it completely wrong and the trainers do not correct them, which is a shame since it isn't just ineffective but can lead to injury. I'm glad this video reached so many people.
Controlled seems to be the key, thanks as always, great explaining
You are welcome! It’s definitely key:)
Great video, have always been told over the years that I have difficulty keeping proper form, like push-ups. The reason I write is to draw your attention to the hidden power of your joking images that pop up in your videos once in a while. They could be used as memory prompters for sequencing exercises. For example, a sequence of five different exercises, demonstrated on video and almost 40% forgotten if not seen again. By remembering the joking images that last a few seconds, and remembering their sequence, the pop images are relatively well associated to a corresponding sequence of exercise, and memory of exercises follows. From colourful to cognitive.
thank you! I've been doing glute bridges wrong this whole time but at least I can fix my form now :)
You’re welcome! It’s never too late to fix form:)
I do most of those and when I do them wrong, or fast, I get low back pain. In fact I've learned that in most exercises, slow movements while focusing on correct form give best results with least harm. Time under load is more important than repetitions unless your doing cardio. Thanks for the video.
Absolutely love this video! For so many days after working my butt out I barely saw any results and rather had an injured neck. Now I finally realised where I went wrong.
I also love how you explained simply and went straight to the point. Thank you so much !
Oh my god. You don't know how long I've lived in confusion on why I can't feel my glutes doing the bridge. Thaaaank you
You’re welcome!! I will work on a squat video too:)
Really great advice and good cam positioning to see the movements. I've slowed everything down in my workouts to focus on movement and the muscle groups and it's had such a good effect. Pushups especially loved the slowness with a rep every about 4-5 seconds. Military press also loves it. Sub'd as well for the good advice.
Awesome Dr. Ennis! To first show how people do the exercise wrong then doing the exercise right do add to the clarity of the explanation as it gives a point of focus for the movement correction. Your timing is perfect as I was planning on getting stronger core muscles. Thank you and have a nice day!
I love your simple even a child can understand approach to getting fit....I'm so glad to find you on CZcams
Thanks so much!
oh my gosh THANK YOU for providing a push up modification that is actually doable! Almost every single fitness instructor just says "if you can't do a full pushup, just drop to your knees" which is... not great for someone with knee problems. I'm excited to try pushups now!
You’re welcome! I hope they work well for you:)
Till now the best trainer and best explanation of how to correct your posture while performing these exercises...plzz make more videos like these.... it's really helpful for us..🥰🥰🥰 we all do exercises but there are so many people like us who doesn't perform some exercises correctly...
Thank you for clearing up a bunch of questions that stacked up in my mind over the years. I actually had good form and changed my form after seeing other demos... Thank you for demonstrating both the incorrect and correct forms, and then explaining details as you did the demonstrations!! I really appreciate this video that you have done here, and have done very well!! Thank you Dr. Kristie! 🙏💙😊
I didn't even know there was a "right" way to do some of these. I was ready to throw the whole exercise out, with the ones that squeeze your neck wrong.
Hopefully this can help you keep the exercises with just a little tweaking:)
I'm doing the bridge as high as i can lady and it has helped my sciatica and my lower back hernia. Also been doing the yoga shoulderstand on my neck for years. Its not a problem. Haven't had a stiff neck since i started doing that. The neck likes to be used like any other part of the body. The more its used the stronger it gets.
Thumbed down for exaggerating things that are not a problem.
Her audience is more of sedentary ones… and men !
I am not really knowledgeable so I maybe wrong but what she is saying is maybe doing it wrongly will work on some other part rather then the intended part of the exercise
Thanks! Wow, half these exercises were prescribed by physical therapist and the others were taught by trainers. And they missed all these critical details that you covered. My back and my joints thank you.
You're so welcome!
I love it when i find instructors like this where its purely knowledge and no sexual innuendo. Its a breath of fresh air!
Yeah, but she's still exuding raw sexuality. And I'm a straight female.😅
I'm living a lie.
Great advice. I could add that in bridge pose, most feet are a little too far back, towards the glutes, which can put too much strain on the knee joint. If you look at the angle of the leg bend when up in bridge, we know from the standing exercises that we shouldn't go less than 90°, especially when applying pressure. So, I tell my yoga and pilates students to inch their feet a couple inches away from their butt, not towards their butt, so the feet are just slightly farther away than the knees.
Your hair is so pretty
The most perfect and beautifully balanced physic I have seen.
Jeez, I wish you’d been around 50 years ago when coaches were teaching me to do all these things wrong! Thanks, and thanks for all the other helpful videos I see on your channel. I’ll be watching them asap.
Thank you so much! Glad I can help!
I just watched your video today and made these changes for my morning workout. Oh my god, these changes are incredible. It's like a completely new workout. I had no idea I was doing it wrong for years!
Informative and aesthetically pleasing to watch
Thank you!
I basically hurt my lower back by doing ABS wrong, thanks for the explanation!
Placing 1 hand periodically to feel the muscles engage is also helpful to focus on targeting them correctly. For crunches
Thank you for calling me out on my poor technique with some of these movements!! I had no idea that I was doing them wrong, but this explains why I either "couldn't feel anything" or I got hurt :(. Thank you so much for this!!!!!
You are very welcome! Hopefully things will feel different now:)
The pelvic tilt on the bridge makes that move 100x more effective! Love the smile and energy as always Doc! =)
Thanks!
Thank you for demonstrating these exercises. I’ve been in physical therapy for my lower back trying to do anything to avoid having surgery at my late age (68). I have been doing some of the exercises that you showed and it will definitely help me to do them better than I have been. Namaste.
Read Dr. John Sarno’s “Healing Back Pain”
@@NikKaussFlies Thank you for the suggestion. My medication changed when some entity got after my doctor to stop prescribing pain medication to his patients, which in turn caused me to stop taking a prescription that was treating my fibromyalgia pain. Even with exercises, my back pain level increased quite a bit. I’ll read the book and see if I can find something in it I can use. Where I live, surgery is just too risky given that almost all the hospitals in this state have permanent bacterias, etc. they can’t get rid of that transfers to surgical patients and patients whose bodies don’t fight infections well. A lot of people die from these hospital borne infections. Our local hospital have had dialysis units they used that are riddled with MRSA but kept on using them anyway. It’s terrifying even thinking about surgery nowadays.
Thank you so much for all the tips!
I’ve been doing Pilates for the past few months, and just realized how wrong I was doing it!!! Love all the detailed info 👍
You’re welcome!
Wow! I've only watched about 10 of your videos but I would very confidently say this has to be one of your very best, I've been to quite a good bit of PT and doing things like the clam shell all wrong thinking knees pretty much forward, thank you
She is the most authentic trainer in the CZcams till date. Hats off!!
I love her personality. So fun and eager to teach us dumbies.
Thank you for such a clear and logical explanation. I will try, again, to stop my husband from doing 'sit-ups' with his feet hooked under the radiator! Maybe he'll listen to you!
You’re welcome! If he does hook his feet, make sure he digs his heels (to activate hamstrings and take away hip flexors) and only comes partially up:)
I don't think men can do a situp without hooking their feet because of all the upper body mass. And hip flexor strength is incredibly important.
@@B10401 yeah hip flexors are important but a lot of people mistakenly think they are training abs while they are actually lifting with hip flexors. You can see them usually with arched back and feet strapped. In sports with running involved its rly good to have strong hip flexors but most on amateurs just overdo situps, they work behind a computer, neglect their back side muscles and dont stretch the flexors. And over time you might get problems.
Thats why sit ups arent rly recommended, better just not lift whole body and do like she showed it :)
No one should do situps in the first place. This is an objectively bad exercise and doing situps regularly will seriously damage his back. Crunches are probably all he needs. There are some decent videos on CZcams about how situps are actually bad for you in the long run. Show him those if he needs convincing.
@@raianmr2843 I have one coming out today:)
So helpful! I have noticed my knee started hurting when I was doing bridges lately. I was following an exercise video that said to push all the way up, and it just didn't really feel right. Thanks to you I am a little wiser, and hopefully my knee wont hurt the next time I do bridges.
Hopefully your legs and knees will feel great:)
@@drkristieennis It totally helped! My knee didn't hurt at all :O
This video reminded me of why I did poorly in school. To much skin for me to be able to focus on learning.
I was definitely doing bridge wrong, couldn’t figure out why my neck was so sore! Thank you so much!
Thank you for taking time to demonstrate these, wrong and proper. I learned slower gets better results, and allows you to concentrate on what you are doing. 👍🏻
You’re welcome! It totally does 😊
As always thank you Dr Ennis i am guilty of those and I want to make sure i do the exercises correctly, and this is such an eye opener because we take for granted this key things that make a big difference in the desired result and benifits of doing the exercises correctly
You’re welcome! It’s tough to get the correct form down!
Excellent video Dr. Great content, informative, and with a pleasant sense of humor for warmth. And your obvious amazing level of fitness (trying to stay wholesome here) just adds to the validity. Thank you!
You are welcome and thank you 😊
I just go 'oooh' on bridge because I hurt my neck and shoulder every time I'm doing it. Thank you very much for your explanation!
You’re welcome!
this just changed my life. ive been having si joint pain for years and none of these excersizes worked for me until now. as soon as i stood up to walk around i felt so much more stable and the pain is already gone after a few reps of each. I could litterally cry
Love this. You explain so well and you go straight to the point.
If my physical therapist looked like you, I would break my back again...
Down badd 😭
The overhead view is a great addition to your videos. Could you do one for the push up? I couldn't see the actual elbow position. Also add a quick sideview of the bird dog. thank you, awesome video. I have already made several of your modifications over the months to my abs workout. I plan to search your videos for a full ab work out, I've ben piecing them together.
Thanks! With the video already out, it’s tough to add in an additional view. See if these workouts help:
czcams.com/video/vFyebXnXT7Y/video.html
czcams.com/video/QCxNkMaTB74/video.html
czcams.com/video/ESwpRDh6-rY/video.html
@@drkristieennis None of the three videos you linked include push up or bird dog form tips. That said, you clearly put some good content out there.
@@istrala I don’t have a bird dog video but I do have a couple push-up videos:)
czcams.com/video/wxPpSfWri24/video.html
czcams.com/video/SYtkMYKPEOI/video.html
I have been doing the bicycle crunch wrong and just injured my rib muscle. Thank you for this video!
You’re welcome!
As a physical therapist..i have been trying to make people/patients to these exercises correctly for year's..
This is beautifully shown... excellent posture , excellent movement..
I have so many fitness coaches, yoga teachers , exercise fanatics doing the right exercises in the wrong way !
Thank you! It can be a challenge sometimes for sure:)
Just found your channel, excellent video! r.e. pushups: I find my wrists hurt like crazy from the pressure of pushups. So, I cut a piece of 2x10 the width of my stairs, and I use pushup handles on the board at the stairs angle. This keeps my wrists straight, and is less pressure than straight up and down pushups, too.
Thanks for sharing!
@@drkristieennis Thanks, it works for me, so far. I am able to do 100 pushups this way (with breaks), where regular pushups I am lucky to do 10 before the wrists hurt too much. Initially, I worried about the angle and proper form, on the stairs, but so far it seems to not be a problem. I plan to dig deeper into your channel, I love your approach and your knowledge and your energy. Looking forward to more. Cheers, Aaron
Thanks for “fixing” our bad form. Definitely getting a thumbs up and I’m saving this video…like you form. 😊
Thank you! Form is definitely important:)
And in this video in particular your form looks beautiful 🥰
Thank you!
I can’t remember why I came here.
Yaa this is Thumbnail
Scenery
Maybe you should fap less
You were doing the bird dog wrong. Like everyone else.
Yeah, because our focus is now changed 😂
I believe my life has improved since finding Dr. Super Model on CZcams. Eye exercises are important too!
I was doing bridge and bird dog wrong from months. And I was wondering why such easy exercise is valued so much. Thank you for giving the fine details. It is really different than what I was doing
2:26 hilarious and true.
For the pushup I like to go even deeper. You can do them on rings (Which I actually find easier on the shoulders... I hurt my rotator cuff after a nasty fall.) This will allow you to break the parallel plane, which is impossible to do otherwise, the ground gets in the way.
Another trick to force Full Range of Motion (FRM) is to lift your hands off the ground between each push up. This can be a real challenging if you use a light weight in each arm...
where's the Dr. in front of your name? I couldn't see it.
@@powshredder3716, this is from experience and the training I experienced in the military. First, pushups on the rings, strange as it sounds, is easier on my injured shoulder.
Second, to stop people from doing half rep pushups, lift your hands off the ground between each set. In fact, the Airforce actually has two different styles of pushups you can perform for their challenge. One can perform the traditional pushup for 1 minute, or the variety where you lift your palms off the ground between each rep for 2 minutes.
I have tried both techniques. (Using an oximeter to measure my oxygen levels after each technique.)
I thought the second technique would be easier, it sure didn't feel any easier. However, the Oximeter indicated, otherwise: (80% for traditional pushup, 96% for palms off the ground variety) What I found interesting was that I felt more exhausted while having a higher oxygen level... perhaps, it was the longer workout, 2 minutes versus 1 minute.
Yay, I've been doing it right EXCEPT the Clamshell - knees too far forward. Excellent vid! 🙂
Thank you and good job to you:)
Omg idk how youtube knew i was just doing these but i‘m glad it did - i did it wrong! Your instructions helped a lot, thank you!!
Isn't it amazing how much better exercises feel when you do them correctly and controlled
I usually keep my toes off the floor during bridges to help with my form, and I love to see that illustrated here. I am one of those that likes to tilt my hips up and arch my rib cage (hyperflexible yoga), and I like your advice to keep it smooth, controlled, and gentle, and to breathe!! I found the bicycles extremely helpful too! I've been doing a lot more ab workouts daily as part of my routine and my back has been sorer as a result...
I hope that your back feels better with some modification:)
Great video. I don't want to sound negative but the mic noise was very distracting. As a trained production audio engineer, I'd like to humbly suggest not using the foam windscreen when indoors. Most of that noise was the foam rubbing on your top and skin. Wind screens are designed to diffuse air passing across the mic, which is not necessary when there is no wind and you are not speaking directly into the mic (breath). One additional suggestion is to use a small patch of PT tape folded on it self like you would do with scotch tape for a poster to tack the back of the mic to your top. That will prevent it from sliding across the very sensitive condenser and causing brushing noise. I hope this is received as polite advice. Best of luck with your channel.
Thanks for the tips! I try to learn as much as I can so I appreciate it!
Love it! Great analytics and I know from my own experience that doing them correctly, we would aim for quality vs quantity. I run by that principle and it works however..consistency is another aspect we each of should embrace. Thanks a lot. Now push up time for me..I am poor at 😟
Definitely quality over quantity! It can be challenging to be consistent for sure! Check out these push-up videos if you haven’t seen them yet:
czcams.com/video/SYtkMYKPEOI/video.html
czcams.com/video/wxPpSfWri24/video.html
@@drkristieennis thanks a lot. Will do.
@@marilenacrisan1965 you’re welcome ☺️
I think we have the best results by doing the exercises slowly and focused on the correct position. My opinion. Sorry if I'm wrong.
Thank you very much for all the explanations and for showing us exactly where we are going wrong.
Re pushups: ive found the most effective way is simply elbows tucked in, straight back- and only going halfway up-NO full extension- that way my arms,shoulders, upper back, chest muscles are in CONSTANT tension, both extension and contraction. Going ALL the way up means NOT having the essential muscles working constantly. Took me years to discover this technique, but now i see the benefits-im 67 yo, but now have a very well defined upper body.I enjoy the channel, ignore the pervs and haters, seeing your specific muscles show exactly what muscles are benefitting. Thanks!
Thank you for sharing and thank you!
A minute of silence for those whose PE teacher makes them to crunch up to the knees🤦♀️
This was so helpful, even after doing them with a physiotherapist. Thank you!
I forgot the topic
😂😂
The cues are accurate. And overall form is clean & precise. Some important pointers not covered...ab crunch should be you look at the top of your knees or directly over your knees. Otherwise your head, neck is not flexing according to the rest of your spine. The head to bottom of ribs should be in flexion. Notice when she twists from side to side, she looks at her knees? That's bec her heads follows the rotation of the rest of her spine. If you notice, the side of her neck is bulging out? That's bec that superficial muscle is bulging. That muscle needs to look flatter when flexing forward.
Her clam shell has her in small spinal extension. That means her obliques & pelvis were not completely in neutral.
I went to the gym before and my trainer noticed i was doing my crunches wrong. they helped me by making me look at the ceiling and put their palms a few inches away from my forehead. That made it very easy for me to understand how to do crunches.
Great video, thanks! Clamshell question: I received a "glute routine" from a PT that I've been doing for years that targets the glute meds. It includes clamshells done with feet in line with buttocks (not further back as you showed in your video), so whenever I do clamshells in any other lower body workout, I do them with my feet in that position. Your thoughts? The PT's "glute routine" also includes clamshells and a few other exercises with legs in a 90 degree ("L") position. Curious about your thoughts on those, too. Thanks.
Similar question! @Dr. Kristie Ennis
Isnt the clamshell here in a 90 degree ("L") position?
I just watched another YT fitness person do a clamshell and his knees were way out in front of his body..interesting 🤔
@@jackjude You're right! It's hard sometimes to properly describe these body positions. What I meant was an "L" position with knees at 90 degrees *in front* of the body, rather than in line with the body as Dr. Ennis is demonstrating in this video.
If this is to target the Gluteus Medius and the Gluteus Minimus, you can bend you legs anywhere from an L to a squat position with knees slightly in front of you and your heel in line with your back. The big takeaway here is that it should be a leg isolation and not involve twisting or rocking of the spine. As long as you are abducting the knee while bent you will be working the small Glutes. If you rotate the waist you are loosing the isolation.
Awesome video! Can you explain why you believe performing the bridge from the heel kills the hammy activation? In my experience in active rehab, extending the leg and using the heel is a great way to increase hamstring activation, would love to hear your thoughts!
I was taught that lifting the toes saves the knees.
It helps to take out calf activation (if you are more towards the toes) and also hamstrings because of the attachment:)
When you raise up onto your toes (like a calf raise), you engage the calves and the hamstrings. You can still activate the glutes in this way, but if you want to really isolate those booty muscles, then it's good to deactivate the muscles that contribute to the movement. Focus on that squeeeeeeeze!
You're right that when your legs are straight, extending the leg through the heel pulls the hamstrings and stretches them. But think about a bicep. When you stretch your bicep, your arm is straight; when you flex it, your arm is bent. It's not quite the same here (think biceps femoris), but you can see that extending a muscle doesn't always flex/activate it.
@@thewarriorlightningcat9870 The hamstring is contracting isometrically to support the knee joint during the bridge, just because the muscle is in a relatively stretched state doesn't mean it is less active, balancing on the heel prevents quad activation if anything, as you're forced to drive the heel into the ground via knee flexion
@@functionalrehabilitation4734 I see what you're saying. And true that if you're pulling with your heel you'll be activating the hamstring more. I was under the impression that she was suggesting you push with your heels, which would activate them much less. But that does seem a little odd for a bridge, in my opinion. Haha
Super helpful explanations. Thank you so much!
You are so welcome!
She has really nice tone legs. She knows what she's talking about. Form is so important in getting the best result from your workout. Thank you Dr. Kristie
You are welcome!
Wow! I had no idea I was doing all exercises completely wrong. Thank you so much!
She knows 😆
Amazing outfit. Those shorts are great
Thanks!
Perv.
That’s a great way to say what I was thinking !!!
Great info. Great vid. Slow down. Control. Less is more if you do less properly.
Thanks Doc - I'm doing bridges for glute strengthening and was doing them wrong. My therapist recommended them for back rehab and I'm a fairly robust guy, so I do them with one foot. Thoughts on adding weight to the hips while you do these? Or will that stress my back too much? Many thanks - your videos are great.
Thanks! I certainly have people adding weights and bands if they can keep correct form:)
Dont forget about scapular movement with the pushup. Many people including me used to keep them retracted the entire time and that actually cuts the range of motion of the pushup. We tend to think to stick the chest out before doing chest exercises and we should but only on the descent. They should retract as the face gets close to the ground so the arms can go further back and help get more of a chest stretch, then protracted as the face goes away from the ground. This focuses the movement on the chest specifically. It also helps to pre-push into the ground and start in that protracted position so you feel your chest before you start the movement and your somatosensory system will direct more action potentials toward the right muscles moreso primarily to be at the forefront of the movement.
I don't know if anyone else noticed it at 5.43 minutesbut Dr you may need to see a Chiropractor
Your right hip is way higher than your left which must be causing you some back pain
This was a good clip and much needed because there are so many ab workout clips that are endangering the viewers