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The Best 10 Abs & Butt Workout

The Best 10 Abs & Butt Workout

A strong core is also important to have a good butt, which is why Melissa Kendter , a Certified Personal Trainer for Tone & Sculpt, has put together the following glutes and core workout. These two muscle groups are responsible for many of the movements we make in our day-to-day lives, accounting for our posture. Exercises that focus on them simultaneously, therefore, can strengthen the entire body and improve basic movement patterns.

And neglecting your glutes, in fact, makes you more vulnerable to injury throughout your exercises. Weak glutes force your core to make adjustments, potentially placing undue strain on your back, leading to the hip, knee, and ankle joints being overstressed. On the other hand, a weak center makes it difficult to get your buttocks from the spine so that it can generate efficient movement. In other words, using exercises that work the abs and butt together is advantageous for you and me inside and outside of the gym, per Kendter.

3 Tips For Optimizing Your Abs & Butt Workout

Play Mind Games

You must thoroughly engage and contract the muscles you are working, especially your core and glutes, says Kendter. It is crucial that you use your mind to engage and contract the muscles you feel working, especially your core and glutes.

Think: Belly Button To Spine.

Think about pulling your belly button into your spine to keep your spine engaged. Once this becomes a part of your routine, you'll observe how this act affects not only spinal engagement, but your entire body as well.

Breathe Intentionally

Kendter recommends that you focus on your breathing technique, inhaling through your nose and exhaling through pursed lips, with each exercise. This will assist your core in becoming more engaged with every movement.

The Abs& Butt Workout:

Good for a complete ab and butt workout, time 30 minutes and exercise equipment include mat, kettlebells, dumbbells, box or bench. To complete a full circuit, start by choosing five exercises below for abs and butt training: Complete 10 reps, per side if needed, and then to move on to the next exercise. Do this so that when you're done, you complete the circuit four times.

It's preferred that working a muscle group twice per week produces the best results for strength and hypertrophy (read muscle growth), but low-impact bodyweight exercises can be performed more often throughout the week, according to Kendter.

Bird Dog With Elbow-To-Knee Touch

The bird dog with elbow-to-knee touch is a move used to help improve the strength and stability of the core, hips, and glutes. This move can also help improve flexibility in the hip flexors and groin. To do the bird dog with elbow-to-knee touch, you will need to start on all fours with your hands directly below your shoulders and your knees directly below your hips. From here, extend one arm forward while simultaneously extending one leg back. Make sure to keep your back flat, core engaged, and hips level. Hold for two seconds before returning to starting position. Repeat on the other side.

How to: Start off on each of the fours, with your hands directly under your shoulders and knees under hips. Draw your stomach in, then raise your left arm and right leg, until both are extended straight out. Keeping your spine aligned, bring your arm to your knee, extend your leg back to a lengthened line. That's one rep. Complete four repetitions on each side.

Single-Leg Deadlift

The single-leg deadlift is a great way to improve balance, strength and stability in the lower body. This exercise primarily works the hamstrings, glutes and quadriceps. It can be performed with or without weight, making it a versatile option for people of all abilities. To perform the single-leg deadlift, stand on one leg with the other leg slightly bent. Hinge at the hips and reach down to touch the toe of the elevated foot. Keep the back flat and core engaged throughout the entire movement. Slowly return to starting position and repeat.

How to: Stand with feet together and hands on hips. With control, tilt torso forward while lifting left foot behind body (foot flexed) and extending right arm forward until both are parallel with floor. Return to start. That's one rep.

Half Turkish Get-Up

If you're looking to improve your shoulder and core stability, the half Turkish get-up may be the exercise for you. This move is a variation of the full Turkish get-up and is done by starting in a seated position on the floor with your left knee bent and your right foot flat on the ground. Place your left hand on the floor behind you, then press yourself up to a standing position. Bring your right arm up so that it's parallel to the ground, then lower it back down to the starting position. Repeat on the other side.

How to: Lie facedown with right leg and arm straight on the floor and at a 45° angle from body, left leg bent such that the foot is flat on the floor, and left arm extended straight up toward ceiling (elbow locked out), holding a kettlebell. Keep the eyes on kettlebell, press into right arm, and then sit up, coming onto right forearm.

Glute Bridge March

The Glute Bridge March is a move that works the glutes, quads and hamstrings. The move is simple - you just need to do a glute bridge while marching in place. This move is great for a warm-up or as part of a more challenging workout.

How to: Bend your knees and lie flat on the floor. Rest your arms on the floor, palms down. Raise your hips so your body forms a straight line from your shoulders to your knees. Brace your abs and lift your right leg until your thigh forms a straight line from your hip to your knee. Lower it back down to then. Repeat with the other leg. That's one rep.

Dumbbell Deadlift

The dumbbell deadlift is a weightlifting exercise that targets the hamstrings, glutes, and lower back. It is performed by holding a pair of dumbbells with your feet hip-width apart, bending at the hips, and lowering the weights down the front of your legs. Then, you lift the weights back up to the starting position by thrusting your hips forward and standing up straight. The dumbbell deadlift is a great exercise for beginners because it is simple to perform and very effective in strengthening the lower 

How to: Squatting with a couple of dumbbells in your hands, stand with your feet hip-width apart, knees slightly bent. Position the weights in front of your thighs, palms facing your body. Keeping your back slightly bent, press your hips back as you hinge at the waist and lower the dumbbells to the ground. Squeeze your glutes to go back to standing. That's one repetition.

Squat Press To Twist is?

The squat press to twist is a fantastic exercise for athletes and fitness enthusiasts of all levels. This exercise targets the core, glutes, hamstrings, quads, and shoulders. The squat press to twist is a great way to improve balance and stability, while also increasing strength and power.

How to: Start with feet beneath hips holding a pair of dumbbells with both hands at shoulder height with arms bent and elbows by sides. Sit hips back and slide down into a squat. Push through heels to lift weights overhead, then rotate torso to left. Lower back into a squat, repeating, twisting to the opposite side.

Kang Squat

In recent years, the "kang squat" has become popular in Korea for its purported health benefits. But what is the kang squat? And what are its benefits?

The kang squat is a variation of the traditional squat that is said to be more beneficial to overall health. The kang squat is done by sitting on the edge of a kang (a heated platform common in Korean homes) with legs spread wide and then lowering yourself into a deep squat. This position supposedly helps improve digestion, circulation, and flexibility. Additionally, some people claim that the kang squat can help reduce stress and fatigue.

How to: Stand up with your feet wider than hip-distance apart, your toes pointed slightly outward. Place your hands behind your head. Hinge your hips and lower your chest until it is nearly parallel to the ground. Then, sit your hips backward and bend your knees until your thighs are parallel to the ground.

Lateral Lunge To Knee Drive

This move is a great way to get your heart rate up and work your core. Start by standing with your feet hip-width apart and holding a weight in your left hand. Step out to the left with your left foot and bend your knee so you can lower into a lateral lunge. As you lower, drive your right knee up towards your chest. Keep your core engaged as you do this. Reverse the motion, stepping back to start, and repeat on the other side.

How to: Start standing. Step to the right, push your hips back, and lower your body until your leg is bent 90 degrees. Transfer your weight to your left leg as you push your right knee up to your hip height. Return to the beginning. That s one rep.

Rainbow Taps

How to: Toss over a cushion on your left on top of the mat. Extend your left leg behind your torso, so it's raised up higher than hip level. Flex your right foot and lower it to the left side of your torso, just outside your left shoulder, until your toes touch the floor. Lift your leg up in a diagonal arc and touch your toes to the right side of the sole of your left foot. That is one full repetition.

Half Kneeling Kettlebell Windmill

The Half Kneeling Kettlebell Windmill is a movement that is great for developing shoulder stability and improving core strength. The position of the kettlebell in this exercise also makes it a great tool for increasing rotational power. This movement can be used to improve performance in many sports, including golf, tennis, and baseball.

How to: Kneel on your left knee, and keep your left foot on the ground and the left toe pointing out. Hold a kettlebell in your right hand. Rack the kettlebell at your chest, then lift it overhead, keeping your eyes on the weight. Slowly lower your body until the index and middle fingers drop to touch the ground.

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