As we prepare for Summer, it’s time to get specific and target a couple of body parts that rarely see the sun: the abs and glutes. Strengthening your abs and glutes isn’t just about looks. The muscles that make up your core protect your internal organs, support the muscles of your spine and are activated every time you move.
Your glute muscles are equally important. Strong glutes will make your butt look great, but they play a bigger role. Having glutes that activate will also help in your day-to-day activities, prevent dormant butt syndrome and ensure that your glutes are firing while performing exercises like squats and deadlifts and when running.
Ask most women about their “trouble zones” and it’s almost unanimous — their butts and abs. With that in mind, we’ve created an exclusive routine that does it all — pairs up your favourite body parts, saves you time in the gym and gets you jaw-dropping results in less than a month.
This abs and butt workout uses moves that do double duty engaging your core, glutes, and legs all at the same time. Ready to get started?
Leg Press:
Your legs can be the toughest part of your body to strengthen and tone. The leg press — designed to boost lower-body strength — is one of the most efficient ways to sculpt and define both your legs and butt. When you’ve done 10 reps and think you are maxed out, think again! Do five more half-presses and feel the burn — that’s how you get that sexy butt!
How To:
- Place your feet high up on the foot plate of a leg-press machine, spacing them widely; this will help put the emphasis on your butt.
- Release the safety handles at your sides and bend your legs to 90-degree angles.
- Pushing through your heels, extend your legs without locking your knees, then retract slowly, using negative resistance.
- You will feel the burn in your hamstrings and butt on the negative (the descent) and your quads on the positive (on extension).
- Sets: 3 | Reps: 10-15
Leg Plié Squeeze:
This exercise will enhance your glutes and inner thighs.
How To:
- With your feet spaced wider than shoulder-width apart, hold a dumbbell with both hands, arms slightly bent and extended toward the floor.
- Keep your shoulders back, your core tight and your toes pointing out at 45-degree angles.
- Bend your knees until your thighs are about parallel to the ground, then press through your heels and squeeze your glutes to return to the starting position.
- Sets: 3 | Reps: 10-15
Deep Bench Lunge:
Lunges are a great way to work the lower body, but using the bench increases your intensity level, works your legs and butt and challenges your core. Bonus: Aside from giving you a bangin’ booty, it also improves your balance.
How To:
- Stand at least 2 feet away from a bench and extend your right leg back so the top of your foot rests on the bench.
- Bend your left leg, ensuring that your knee does not extend beyond your toes.
- If it does, slowly shift your foot forward to keep your shin and foot at a 90-degree angle on the downward motion.
- When your set is complete, repeat the move on your opposite leg.
- Sets: 3 | Reps: 8-12 (each leg)
Bridge:
This exercise targets your butt and hamstrings, and it’s a great do-anywhere move. Make it harder by holding a weight plate across your pelvis as you lift. Helloooo, sexy butt!
How To:
- Lie on the floor with your knees bent, your feet flat on the floor and your arms extended along the sides of your body.
- Gently lift your glutes off the floor as high as you can, then return to the start.
- Sets: 2 | Reps: 10
Medicine-Ball Rotation:
Your lower abdominals will love you.
How To:
- Grab a 4- or 6-pound medicine ball and sit on an exercise mat, leaning back about 45 degrees.
- Keep your knees bent and feet flat on the floor; move your feet farther away from your body to make this move harder.
- Extend your arms in front of you and rotate through your core, first to the left, then to the right for one repetition, keeping your eyes on the ball as you move.
- Sets: 3 | Reps: 10-20
Side Plank with Cable Pull:
You’ll target your obliques and your deepest core muscles.
How To:
- Attach a D-handle to a pulley set to about knee height.
- Lie on your side a few feet away from and facing the weight stack, and grab the handle in your upper hand.
- Lift into a side plank with your legs stacked, your lower arm straight and your upper arm extended in front of you.
- Pull the handle toward your shoulder, keeping your hips lifted and your shoulders facing forward.
- When done, repeat on your other side.
- Sets: 3 | Reps: 10 (each side)
Mountain Climber:
Sets: 3 | Reps: 10-20
You’ll strengthen your core and increase your heart rate.
How To:
- Get into a push-up position with your hands on the floor, heels raised so your bodyweight is supported by your toes.
- Bend your right leg, bringing your knee as close to your chest as you can, then quickly bring it back to the starting position and repeat with your left leg for one rep.
- Complete the set, alternating legs.
- Yes, these are brutal, but won’t it be nice to have sexy abs that match your sexy butt?
- Sets: 3 | Reps: 10-20
