This is a Super Efficient Way to Train Your Abs and Glutes in 10 Minutes
August 4, 2022 | Bodybuilding and Fitness Nutrition | No Comments|
Get ready for the best form you’ve been in your life. These super-effective exercises will tighten your abs and shape your glutes. The workout comes with an interesting twist and gives you more burn and results in a shorter workout session.
Having a strong glute will help you strengthen your entire posterior chain (the muscles along the back of your body), including your lower back, which is involved during some core-focused exercises. We’ve created this 10-minute workout to target both muscle groups in one challenging yet effective routine.
Seated hip abduction
- Begin by sitting on a hip abduction machine or bench with a mini resistance band looped above your knees, and legs together.
- Keeping her knees bent at a 90-degree angle, she squeezes her glutes and presses her legs together. She pauses and continues to squeeze your glutes, then bring her legs together with control to return to the starting position.
- Do 2 sets of 20 repetitions.
Steps on one leg
- Stand next to a bench with your back straight.
- Place your hands on your waist or hold one or two dumbbells at chest height.
- Bring one leg to a 90-degree angle and place it on the bench, keeping the other leg straight and firmly planted on the ground.
- Drive your body weight through the heel of your left leg and simultaneously push off your right foot.
- Pause and hold the weight in the air for a second.
- Slowly return to the starting position and repeat on the other side.
- Do 12 to 15 repetitions on each side.
Walking glute bridge
- Lie on your back with your arms by your sides, then bend your legs up with your feet flat on the floor.
- Squeeze your glutes as you lift your hips until your body is in line with your shoulders and knees.
- Be aware of your breathing and hold the position while moving your right foot forward a few inches. Now move your left foot forward. Keep moving until you are almost horizontal.
- Then reverse the march, bringing your left foot back and then your right foot until you are in the original position on the ground.
- Repeat the operation between 10 and 15 times.
Alternate squat to reverse lunge
- Stand with your feet parallel, hip-width apart.
- Bend your knees and squat down, keeping your chest up. Rise up, squeezing your glutes at the top of the movement.
- From there, step your right foot back, lowering into a reverse lunge. The right knee should be below the right hip, at an angle of approximately 90 degrees.
- Pause, and then step forward, bringing your hips back to the standing position. Repeat with the left leg. This counts as one repetition.
- Do 3 sets of 12 repetitions.
- Lie on your back and stretch your arms vertically until your hands are above your shoulders. He flexes his legs at 90 degrees, bringing his knees up to his pelvis. Put the feet in flex and the hip in retroversion so that the lower back is well attached to the ground.
- Inhale and engage your core as you slowly stretch one arm back and bring the opposite leg forward until your hand and foot almost touch the ground, respectively.
- Exhale and reverse the movement to return to the starting position. That would be a repeat.
- You must repeat it between 15 and 25 times.
- Begin by lying down with your forearms on the ground.
- Next, she lifts her left leg up. Then lower it and, when you do, simultaneously lift your right leg.
- Make sure you don’t touch the ground with your heels all the way through.
- Do 30 reps, 15 on each leg.