ABS AND GLUTES ROUTINE – AFTER 5 MONTHS, I CAN SEE THE DIFFERENCE

User User | October 19, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Embarking on a fitness journey requires dedication, consistency, and patience. For those seeking a sculpted midsection and toned glutes, a targeted abs and glutes routine can yield remarkable results.

In this article, we will delve into the journey of an individual who, after five months of dedicated effort, has witnessed a noticeable transformation in their abdominal and gluteal muscles. Let’s explore the routine that has led to these impressive changes.

EXERCISE REPEATS AND SERIES/TIME:

Elevation of both legs. 2 sets of 10 repetitions
One-leg glute bridge. 2 sets of 10 repetitions
Fire hydrant. 2 sets of 10 repetitions
Iron Dog Bird. 2 sets of 10 repetitions
Iron. 2 sets of 30 seconds
Side plank. 2 holds of 30 seconds on each side
Squat. 2 sets of 10 repetitions
Superman. 2 sets of 10 repetitions

Elevation of both legs

Start by lying on the floor with your legs elevated and your hands behind your head and breathe deeply. This is the initial position.
Slowly lower your legs as much as you can without touching the ground.
Next, raise your legs to the starting position.
Repeat 10 times.

One-leg glute bridge

Perform single-leg glute bridges by lying on your back with your palms facing down at your sides.
Extend one leg, squeeze your glutes and push with the other leg.
Keep your upper back in contact with the ground, raise your hips until your extended leg forms a straight line with your back.
Repetitions: 12 to 20 repetitions with each leg.

Hydrant

Start on all fours, with your knees just below your hips and your hands just below your shoulders.
Keep your back and neck straight and look forward.
Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the floor. Hold the position for a few moments and lower your leg to the starting position.
When you finish, repeat the exercise on the opposite side.
Do 12 repetitions on each side.

Dog-bird plank

Start in a table position (on all fours).
Looking at the ground with his neck in a neutral position, he extends his right leg behind him and his left arm in front (both should be parallel to the ground).
Hold the position for a few seconds and return to the initial position.
Do the movement with the opposite leg and arm.
Do 12 repetitions on each side.

Plank

Lie on the floor, face down.
Place your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line (see image above).
Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually prolongs position holding time.
Rest approximately one minute between repetitions.
Try to resist as long as possible.

Side plank

First of all, you must lie on your right side with your legs extended and your feet and hips resting on the floor one on top of the other.
Next, your right elbow should be directly below your shoulder as shown, then contract your core muscles and lift your hips and knees off the floor.
You have to hold on as long as you can. And then return to the starting position. Then do the other side and repeat.

Squat

Stand with your feet slightly wider than shoulder width apart and your chest raised.
Extend your hands in front to help maintain balance.
Start by sitting down and then get up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
Lower your body down, so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
Do 12 repetitions.

Superman

Lie face down on the floor with your arms and legs extended.
Raise your chest and legs off the ground as high as possible. Keep your neck neutral.
Return to the starting position.
Repeat for 3 sets of 12 repetitions.