Your glutes and abs muscles might not seem like they work together, but doing a combo butt and abs workout can be a strategic way to work your muscles efficiently and safely. The body works together, all the muscles as a team.
Having strong glutes will help to strengthen your entire posterior chain (the muscles along the back of your body), including your low back, which is involved during some core-focused exercises. We created this 10-minute workout to work both muscle groups in one challenging but effective routine.
Plus, the moves in her workout also train you to perform better in day-to-day life. These exercises are functional. This is vital in your everyday life because it will help you walk, run, sit with proper posture, and even balance. It should take you about 10 minutes to complete both circuits.
1. Warrior 3 Leg Balance:
How to:
- Stand on your left foot and lift your right knee in front of your body.
- Reach your torso forward as you extend your right leg behind you.
- Keep your standing leg slightly bent as your torso becomes parallel with the floor.
- Extend your arms overhead to help with balance.
- Pause for a second, then reverse the movement.
- That’s 1 rep, do 15.
- Then repeat on the other side for 15 reps.
2. Step Up With Knee Lift:
How to:
- Stand in front of a box or step, about one foot away.
- Step up with your left foot and drive your right knee up toward your chest.
- With control, step your right foot back to the starting position and follow with your left foot.
- That’s 1 rep, do 15.
- Then repeat on the other side for 15 reps.
3. Marching Glute Bride:
How to:
- Lie faceup on your mat with your knees bent and feet flat on the floor.
- Lift hips off the mat into a bridge—this is your starting position.
- Keeping your right knee bent, lift your right foot off the floor.
- Try to keep your hips still.
- Pause for 1 second.
- Slowly lower your right foot to the ground but keep your hips lifted.
- Now repeat on your left foot.
- That’s 1 rep, do 15.
4. Pilates 100:
How to:
- Lie on your back with your knees bent.
- Point your toes, squeeze your heels together, and extend your legs out to about a 65-degree angle, or lower to the ground for more of a challenge.
- Lift your head and shoulders off the mat and extend your arms by your side. (If you have a sensitive neck, you can keep your head on the ground.)
- Pump your arms up and down using your triceps, inhaling through the nose for five pumps and exhaling out of the mouth for five pumps.
- Continue and repeat the set of 5 inhales and 5 exhales a total of 10 times to complete 1 set of 100.
5. Dead Bug:
How to:
- Lie on your back with your feet in the air and knees bent 90 degrees.
- Raise your arms in the air so that your hands are directly above your shoulders.
- Slowly extend your right leg in front of you and your left arm above your head, keeping your lower back pressed against the floor.
- Return to the starting position.
- Repeat on the other side.
- That’s 1 rep, do 15.
6. Forearm Plank Rocks:
How to:
- Start in a forearm plank with your elbows stacked underneath your shoulders.
- Rock your entire body forward, so your shoulders go past your elbows toward your hands.
- Rock back to the starting position.
- That’s 1 rep, do 15.
