Strengthen your core and glute muscles with this quick and effective 30 minute abs and glutes workout that you can do almost anywhere
Hello friends! I have a fun workout to share with you today: this one is a 30-minute targeted abs and glutes workout since core and glute strength is essential for good posture and proper movement in every day living. Plus, workouts like this will help strengthen and support your back to keep it healthy.
I originally created this workout for a 30-minute Guts and Butts class I subbed a while ago. I went ahead and changed some things from the original workout and simplified it a bit, but still wanted to keep a variety of exercises in the workout to hit the same muscle groups in different ways.
You can do this one a couple times a week, just make sure you are also including strength training and weight lifting for all your other muscle groups in your weekly routine.
There are a couple different ways to do this 30-Minute Abs and Glutes workout: you can move through the workout doing straight sets with a short break between each set, or you can perform this as a circuit with no rest between each exercise, then repeating from the top 2 more times (3 times total).
Completing this as a circuit with no rest would be more challenging, so doing straight sets with more rest is good if you’re a beginner.
Remember to modify the moves as needed if you have injuries or are a beginner, and you can always scale back the workout and start with i set of each exercise and build up to doing more later on.
Here are the moves and some of my exercise-form tips for getting the most out of each of them:
Single leg Squats
- keep your back flat (no rounding!) and your knees *mostly* behind your toes, with most of your bodyweight in your heels rather than your toes.
- Make sure your supporting knee does not collapse inward
- For beginners or if you have balance problems, replace this with regular squats
Ball Hamstring Curl
- Keep your hips high through every move
- Engage your glutes, but don’t arch your back
Jackknife on ball
- Make sure your wrists are under your shoulders and engage your abs and glutes so your back does not sag in the plank position
- Make sure not to round your back when bringing your knees toward your chest
- Lift your hips as high as you can while squeezing your glute muscles
- Avoid arching your low back
Single leg bridge
- Same tips as the bridge
- For beginners, you can cross the upward leg over the opposite knee
- Keep your neck in a neutral position during this exercise.
- If you have low back problems, try lifting just your upper body off the mat and keeping your lower body on the ground
- Keep your knees wide and your feet together, squeeze your glutes and lift your knees as high as you can
- Keep your upper body relaxed.
- If you have low back problems, you can skip this move since this will also engage your lower back muscles
Here’s the written workout without photos:
Sarah Jane Parker is the founder, recipe creator, and photographer behind The Fit Cookie. She’s a food allergy mom and healthy living blogger based in Wyoming. Sarah is also an ACSM Certified Personal Trainer, ACE Certified Health Coach, Revolution Running certified running coach, and an ACE Certified Fitness Nutrition Specialist