This quick 10-minute glute and ab workout is perfect for strengthening your core!
I love a workout I can do when I don’t have time to get to the gym or just need a little extra push at the end of they day. Plus, strengthening your core helps improve your body’s overall strength. If there’s ever a week where I only have time to work 1 muscle group, I always shoot for the core (and legs. legs also help build overall body strength #legday :))
Try this workout the next time your just sitting on the couch or need a burn out at the end of your regular gym time. Let those booties burn! 🍑
Glute & Core 10-minute blast!
Do each move for 1 minute, with no rest in between.
Equipment: ankle bands, mat
- Lying Side Leg Raises (R) – Roll onto your hip and flex your foot, lift leg to 45 degrees and resist on the way down (don’t drop your leg).
- Full Sit Up – Pull your feet as close to your butt as possible and pull your bellybutton into your spine. Lift to full sit up position and lower down one vertebrae at a time. (Don’t use your arms as momentum. If you tend to pull with your arms, my tip is to put your hands across your chest.)
- Lying Side Leg Raises (L) – Same as above.
- Bicycle – Traditional bicycle crunch, pull your elbow to the outside of your opposite knee, lifting your shoulder blade off the mat.
- Lying High Knee Pulls – Lay on your back (lower back glued on mat), with your core tight, pull your knee into your chest and resist back to the floor, alternate legs.
- Leg Lowers – Lift your legs straight in the air, flex your feet and keep tension on the band (no slack). Lower your legs as far as possible and raise back up to 90 degrees. Keep your lower back on the mat the whole time, if it starts to raise off the mat, don’t bring your legs down as low.
- Superman with bands – Lay on your stomach, legs in a V (with tension on the band), lift by squeezing glutes and abs, hold for a second, then lower back to the ground.
- Low Plank Hold + Side to Side Toe Touch – Hold low plank with elbows under shoulders, hips tucked and butt down, add a toe tap right and left.
- Fire Hydrants – On all fours (knees and hands), keep your leg at 90 degrees and lift and lower (looks like a dog peeping on a fire-hydrant :))
- High Plank Glute Kickback – In high plank, hips tucked and butt down, lift right leg (straight and foot flexed) by squeezing your glute, resist down and alternate.
Now go and work it out! 💪🏼