When your glutes and abdominal muscles work together, the results can be nothing short of transformative. Think of these muscles as a powerful foundation that keeps your posture in check, enhances your stability, and supercharges your power during everyday activities and workouts.
Equally important is maintaining a balance between the strength of your glutes and abs. Without this crucial equilibrium, you might find yourself dealing with discomfort in the hips or lower back. If one muscle group becomes significantly stronger than the other, it can lead to pelvic misalignment, triggering poor posture and unnecessary stress on your spine.
Kelsey Wells, a highly respected personal trainer with the Sweat app, emphasizes this in her guidance: “It is crucial to balance glute work with training all your other muscle groups, including your abs. This helps you avoid muscle imbalances and reduces your risk of injury, while maximizing the benefits of your strength training.” So, if you’re ready to get started on this path toward balance and strength, let’s dive into a straightforward yet effective 20-minute workout designed by Wells. It zeroes in on your glutes and abs, bringing these essential muscle groups together to foster overall body strength.
For those of you joining our October 2024 Movement of the Month Club, these exercises are set for week three. The plan is simple: you’ll tackle one exercise each day from Monday through Sunday. Depending on your comfort level, you can opt for 60 seconds or 30 seconds on each side, repeating for a total of three rounds.
But wait, there’s more! Kelsey Wells has even provided a full workout that you can follow along with. This express routine adheres to her signature training style and comprises seven exercises: there’s an activation, two supersets, and a concluding 60-second burnout.
Let’s break down your glutes and abs workout:
1. Glute Bridge
This classic exercise is a game-changer for activating and strengthening your glutes. Not only will it improve your hip stability, but it will also alleviate strain on your lower back.
– Lie down on your back with your knees bent and feet hip-width apart, arms resting at your sides with palms facing down.
– Engage your core, press your heels into the ground, activate those glutes, and lift your pelvis until your body creates a straight line from chin to knees, balancing on your shoulders.
– Inhale as you lower your pelvis back down with control.
– Repeat for 30 seconds and feel your glutes working!
2. Dead Bug
It might sound funny, but this core exercise really gets to the heart of stability and coordination while safeguarding your lower back during movement.
– Lie on your back, arms stretched out in front of your chest, palms facing each other. Bend your knees to create a tabletop position, with shins parallel to the floor.
– As you lower your left arm toward the floor beside your head, simultaneously extend your right leg down.
– Return to the start as you inhale, then exhale while bringing your right arm down and extending your left leg.
– Keep alternating for 30 seconds and embrace the challenge!
3. Dumbbell Deadlift
A fantastic multi-tasker, this move effectively targets your glutes, hamstrings, and lower back, while helping you master the art of proper hinging—essential for good posture.
– Grip a dumbbell in each hand, palms facing you, and stand with feet slightly wider than shoulder-width.
– Hinge forward at your hips, sliding the dumbbells down the front of your thighs.
– When the dumbbells reach halfway down your shins, exhale and push through your heels, using your glutes and hamstrings to lift back up.
– Perform 12 repetitions. Remember to breathe and maintain that form!
4. Weighted Scissor Kick
This lively exercise not only targets your lower abs and hip flexors but also elevates your core stability. Holding a dumbbell makes it even more of a challenge!
– Lie on your back with arms and legs extended, gripping a dumbbell above your chest with both hands. Engage your core by drawing your belly button in.
– Slightly raise your right leg while lowering your left leg, ensuring neither leg touches the ground.
– Switch sides and repeat, keeping that controlled scissor motion going for 12 reps!
5. Squat and Pulse
This squat variation takes time under tension to the next level. You’ll be developing lower body strength and endurance in no time.
– Position your feet a bit wider than shoulder-width, eyes on the horizon.
– Bend at your hips and knees, ensuring your knees align with your toes.
– Lower your thighs until parallel to the ground, keeping your back at a 45- to 90-degree angle.
– Push through your heels to lift just slightly before lowering right back into that squat.
– Explore this pulsing motion for 12 reps and feel the burn!
6. Heel Tap
Don’t let this simple exercise fool you. It’s incredibly effective for engaging your lower abs and building core stability.
– Lie back with arms beside you, knees bent, and feet hip-width apart.
– Gently lift your head and shoulder blades off the ground while bringing your ribs toward your hips.
– Bend to one side to tap your ankle, then return and switch sides.
– Repeat for 12 reps; trust me, your core will thank you!
7. Oblique Crunch
Although most ab workouts engage the entire core, adding some targeted isolation can be a boon for building stability and strength in your sides.
– Stand tall with feet shoulder-width apart, holding a dumbbell in your left hand, and your right hand behind your ear.
– Inhale, then exhale as you engage your right obliques to perform a crunch to that side, then straighten back up.
– Repeat for 30 seconds on each side and feel the power in your core!
This balanced workout is here to uplift you on your fitness journey. We know how challenging it can feel sometimes, but remember, every rep gets you closer to your goals. Keep pushing through!
