Get your abs and glutes in shape with our second targeted 30 Minute Abs and Glutes Workout. This is a bodyweight workout that uses minimal equipment
Hey friends, it’s time for another workout! I teach group fitness classes regularly so those are often where I get most of the workouts I post on here. This one is a variation of some of the abs and glutes classes I teach on Saturdays. Those 30-minute classes are so good for hitting those common trouble spots and still getting in and out to do your other workouts or getting on with your day.
You can add this 30-minute Abs and Glutes Workout #2 to your regular routine or add it to my other 30-minute abs and glutes workout for a 60-minute workout! Bonus: this is printable and downloadable as a PDF so you can take it with you
This workout is made up of body-weight strength training exercises, so you can do this one anywhere. If you don’t have a stability ball to do the hamstring ball curl, no worries! Just skip that exercise or do hamstring curls with your feet on gliders instead. If you don’t have gliders, you can also use paper plates on carpet or washcloths on hard flooring.
This workout is set up to be done as a circuit, but you can pair it up and do supersets, or do straight sets. I think it works great completed as 2-exercise super sets with minimal rest in between exercises. This is actually how I teach my 30-minute abs and glutes class, but I wrote this as a circuit to make it easier to follow. If you want to have some fun, change it up a bit!
Here’s a breakdown of the moves:
Bodyweight squats: make sure you sit your butt back like you’re ready to sit in a chair
Alternating reverse lunges: take a big enough step back that your forward knee doesn’t come past your toes
Side plank: practice good alignment and have your wrist right under your shoulder to protect your joints. This can also be done on your elbow. If you’re a beginner, you can do these on your knees with a soft mat under your knees
Stability ball hamstring curl: keep your hips high and squeeze your glutes!
Plank + knee pull: bring your knee as close to your arm as you can while still maintaining good plank form. Beginners can do these on your knees
Glute bridges: press your hips high, squeeze your glutes, but don’t over-arch your back at the top of the movement. Challenge yourself by adding a weight plate or barbell across your hips!
Single-leg glute bridge: Same considerations as the regular bridge above. Make sure to try and keep your hips square
Elbow plank + hip dip: make sure your hips don’t sag while you are moving your hips side to side. If your hips are sagging, spare your low back and just hold plank or move to the next exercise
Superman: extend your back but try not to over-extend your neck at the top of the movement
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