ROUTINE OF 7 EXERCISES FOR GLUTES AND ABS AT HOME

| October 5, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Building strong glutes and toned abs not only enhances your physical appearance but also improves your overall strength and stability. While going to the gym may not always be feasible, you can still achieve remarkable results from the comfort of your own home.

In this article, we present a routine of seven effective exercises specifically designed to target your glutes and abs.

So, let’s dive into this comprehensive workout routine and start sculpting your dream physique!

Reverse Lunge with Rotation

  • Stand with your feet hip-width apart, holding a single dumbbell with both hands in front of you and your elbows at your sides. This is the initial position.
  • Keeping your chest up, back flat, shoulders back, and center of your leg, take a big step back with your left leg.
  • Lower your body until your right thigh is parallel to the floor. Your knees should be bent at about 90 degrees, with your left knee a couple of centimeters off the ground.
  • Twist your torso to the right, bringing the dumbbell toward your right hip.
  • Reverse the entire movement and return to the starting position.
  • Repeat, this time stepping back with your right leg and rotating your torso to the left.
  • Continue alternating sides.

Overhead Dumbbell Squat

  • Stand with your feet shoulder-width apart and hold a single dumbbell with both hands at shoulder height. This is the initial position.
  • Keeping your back flat, core braced, and chest lifted, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor.
  • Pause and return to the standing position, turning to the right and pressing the dumbbell overhead.
  • Lower the weight as you rotate back to the starting position.
  • Repeat the operation, this time turning to the left.
  • Continue alternating sides.

High Knees

  • Stand with your feet hip-width apart and your arms at your sides.
  • Raise your right knee as high as you can (but at least hip height) while simultaneously bending your left elbow and raising your left arm in a running motion..
  • Continue alternating directions.

Donkey kick

  • Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Keep your back flat and neck neutral (in line with your spine).
  • Keeping your arms straight, your center back, and both knees bent at 90 degrees, lift your left leg until your foot points toward the ceiling. Squeeze your left glute as hard as you can at the top of the movement.
  • Reverse the movement, lowering your left knee to the starting position.
  • Perform equal repetitions on both sides.

Reverse Lunge with Kick

  • Stand with your feet hip-width apart, holding a pair of dumbbells at arm’s length at your sides.
  • Keeping your chest up, back flat, shoulders back, and center of your leg, take a big step back with your left leg.
  • Lower your body until your right thigh is parallel to the floor. Your knees should be bent at about 90 degrees, with your left knee a couple of centimeters off the ground.
  • Pause and then push your left foot back to the starting position. As you push up, kick your left foot back, squeezing your glute.
  • Repeat, this time stepping back with your right leg.
  • Continue alternating sides.

One-leg glute bridge

  • Lie on your back, with your arms resting on the floor at your sides and your palms on the floor. Bend your knees and place your feet on the floor.
  • Pull in your belly button to strengthen your core muscles, then squeeze your glutes to press your hips up so your body forms a straight line from your knees to your shoulders.
  • Now lift your right foot off the ground and pull your right knee towards your chest. This is the initial position.
  • Keeping your head on the floor and the center of your leg, lower your glutes toward the floor as you drive your right foot forward, straightening your right leg so that your right foot is suspended a few inches off the floor.
  • Pause and return to the starting position.
  • Perform equal repetitions on both sides.

Dumbbell swing

  • Stand with your feet shoulder-width apart and hold one end of the dumbbell with both hands, interlocking your fingers to ensure a firm grip.
  • Keeping your back flat, arms straight, and core engaged, push your hips back and swing the dumbbell between your legs.
  • Now squeeze your glutes and explode upwards, swinging the dumbbell up to shoulder height.
  • Rotate the dumbbell between your legs again to begin the next repetition.