January 24

20-Minute Abs and Glutes Workout (Video)

By fitness

January 24, 2023

Build muscle and core stability this strength-focused Abs and Glutes Workout. Sculpt your core and construct sturdy abs at house utilizing minimal gear. 20 minutes of purposeful core coaching designed to strengthen the obliques, decrease abs, rectus abdominis, transversus abdominis, glutes, hips and decrease again.


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Strengthen your core and construct sturdy glutes with this all-strength exercise.

The third day of our Functional Strength Training Program focuses on two muscle teams that work to stabilize the physique: the abs and glutes.

This is a “total core” exercise – that means it hits each muscle between your collarbones and pelvis.

Most individuals consider the rectus abdominis, or “six-pack” muscle groups after they consider the core, however it’s a lot greater than that. The core additionally consists of the obliques (sides of your physique), erector spinae, pelvic flooring, transverse abdominis (or deep, corset-like ab muscle groups), diaphragm AND your glutes.

The handiest core workout routines prepare your core to do what it's truly supposed to do — stabilize your torso as your limbs transfer away out of your physique.

Grab your weights – this purposeful core and glute exercise provides a weighted load to construct power and stability all through your core.

two women performing a clamshell exercise to strengthen outer glutes and obliques

Abs and Glutes Workout FAQs

Can I Train Abs and Glutes Together?

These complimentary muscle teams profit from being skilled collectively. In reality, the glutes are thought-about a part of the core, which extends from the sternum to the pubic bone.

What Exercises Work The Glutes And The Abs?

Single leg workout routines work each the glutes and the core. Popular examples of workout routines that concentrate on the core and glutes embody single leg deadlifts and a single leg glute bridge.

Build power within the glutes and abs with these weighted core workout routines.

This purposeful power exercise combines the perfect ab workout routines and glute workout routines to focus on the muscle groups that help and stabilize your physique by all of your day by day actions.

I recommend doing this glutes and core exercise as soon as per week as a part of a well-rounded exercise routine.

Workout Equipment:

A medium-to-heavy set of dumbbells and non-compulsory mini loop resistance band.

I like to recommend 8-30 lbs relying in your health degree. We’re utilizing 10-20 lb dumbbells on this exercise. The final 2-3 reps of every train needs to be difficult to finish with good type.

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Workout Instructions:

Follow together with the guided Abs and Glutes Workout At Home on YouTube, led by licensed private coach and health teacher, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 15 Abs and Glute Exercises
  • Timed Intervals (50 seconds work, 10 seconds relaxation. Complete as many reps as you may within the timed interval).
  • Perform Each Exercise x1 (no repeats)
Build A Strong Butt and Abs At Home with 5 Exercises!

Workout Outline


  1. Back Squat or Goblet Squat
  2. Squat and Alternating Side Leg Lift
  3. Advanced Clamshell and Side Plank Hold (25 seconds every) – Right
  4. Squat and Alternating Two-Count Side Step
  5. Lateral Walking Squat Thruster
  6. Advanced Clamshell and Side Plank Hold (25 seconds every) – Left


  1. Deadlift
  2. Prisoner Get-Ups + Goblet Squat
  3. Alternating Leg Lowers
  4. Staggered Deadlift – Right
  5. Single Leg Donkey Kick- Right
  6. Staggered Deadlift – Left
  7. Single Leg Donkey Kick  – Left


  1. Dumbbell Glute Bridge
  2. Reverse Crunch Kick Out, Bridge and Single Arm Reach Back

5 Best Abs and Glutes Exercises

Advanced Clamshell

Targets: Gluteus medius (which lays on the outer fringe of the buttocks and is chargeable for stabilizing your pelvis), gluteus minimus (hip extension), obliques and core.

Clamshell workout routines might help steadiness the muscular effort between your internal and outer thighs and your pelvic flooring.

Two women lying on a black mat performing a clamshell exercise as part of abs and glutes workout

How To Do An Advanced Clamshell

  1. Lie on one facet, with legs stacked and knees bent at a 45-degree angle, soles of the toes to the touch. Option so as to add a mini loop resistance band (affiliate), putting it three inches above your knees.
  2. Rest on the forearm of the decrease arm, shoulder stacked over elbow.
  3. Exhale to have interaction the core and stabilize your backbone and pelvic flooring.
  4. Keeping your toes touching, use your outer glutes and hips to carry your resting hip off the ground.
  5. As you carry your hips off the bottom, open your legs. Raise your higher knee as excessive as you may with out shifting your hips or pelvis (mimicking a clamshell opening).
  6. Pause, and maintain on the high of the motion for a second. Then return to the beginning place.

Staggered Deadlift

Targets: Legs, glutes, quads, hamstrings, hips, decrease again and core.

Focusing on one leg at a time permits you to improve the load on every particular person leg. And it requires your core to have interaction to stabilize your physique.

two women performing a staggered single leg deadlift as part of glute and core workout

How To Do A Staggered Deadlift

  1. Start standing, toes hip width aside, holding a dumbbell in every hand, palms going through in in the direction of your physique. Option so as to add a mini loop resistance band (affiliate), putting it three inches above your knees.
  2. Stagger your toes, so your proper leg is barely in entrance of your left foot. Kickstand your again proper foot, proper heel floating off the bottom. Keep 80% of your weight in your entrance foot, 20% in your again toe.
  3. Maintain a staggered stance as you hinge on the hips. Push your hips again in the direction of the wall behind you as you glide the dumbbells down the entrance of your legs. Lower the dumbbells till you're feeling a stretch alongside the again of your left leg.
  4. Then, press by your entrance heel to push your hips ahead, pulling the dumbbells again up in the direction of your hips as you stand tall.

Kneeling Get-Up (“Prisoner Get-Up”) Into Goblet Squat

Targets: Legs, hamstrings, glutes, hips, decrease again, mid-back, arms, biceps, shoulders, abs and core.

Uneven weight switch (or stepping up with one leg at a time) engages your core. It additionally mimics a necessary motion most of us do day by day: getting up off the ground.

two women performing prisoner get ups as part of abs and glutes workout

How To Do A Kneeling Get-Up (“Prisoner Get-Up”) Into Goblet Squat

  1. Start kneeling, shoulders stacked over hips, core engaged. Hold a dumbbell vertically at your chest (goblet maintain).
  2. Step your left foot out in entrance you, so your left knee kinds a 90-degree angle.
  3. Drive by your left foot to face tall. Then convey your proper foot as much as meet your left as you stand, toes hip distance aside.
  4. Then, sit your hips again to decrease right into a goblet squat, reducing till thighs are parallel to the mat. Drive knees out in the direction of your outer three toes.
  5. Drive by your heels to face tall, returning to standing.
  6. Step again first together with your proper foot, then together with your left foot, returning to a kneeling place.
  7. Repeat, this time switching which foot you begin the motion with.
  8. Continue this sample, alternating stepping ahead together with your proper leg or left leg with a goblet squat.

Donkey Kicks

Targets: Glutes, hamstrings and core.

Donkey kicks isolate the biggest glute muscle: the gluteus maximus.

two women performing forearm donkey kicks as part of abs and glutes workout

How To Do Donkey Kicks

  1. Start in a desk high place on all fours, knees bent at 90-degree angles and hips stacked over knees. Place your forearms on the mat, shoulders stacked over elbows. Option so as to add a mini loop resistance band (affiliate) three inches above your knees.
  2. Maintain the 90 diploma bend in your proper knee as you carry the proper leg off the bottom, urgent your proper heel in the direction of the ceiling. Left knee stays planted on the bottom. Focus on transferring your leg by squeezing your glutes reasonably than arching by the again.
  3. Then, with management, slowly decrease your proper knee, returning to beginning place.

Lateral Walking Squat Thruster

Targets: Legs, outer glutes (gluteus medius and abductors), quads, internal thighs, chest, shoulders, abs and core.

A low influence power train that can elevate your coronary heart charge and make you sweat too. Training in a frontal aircraft of movement (side-to-side) in comparison with many workout routines which concentrate on the sagittal aircraft (or front-back) actions.

two women performing side step squat thrusters as part of core and glute workout

How To Do A Lateral Walking Squat Thruster

  1. Stand together with your toes barely wider than your hips, toes flat on the ground. Hold one dumbbell at your chest, horizontally. Option to put a mini loop resistance band (affiliate) round your thighs.
  2. Take a lateral step to the proper and bend your knees to decrease down right into a loaded squat place. Weight in heels, chest up.
  3. Then drive by the heels to face tall, stepping laterally together with your left foot to convey it to middle together with your proper foot.
  4. As you stand tall, drive the dumbbell overhead.
  5. Repeat this motion, stepping laterally to the proper a second time and driving the dumbbell overhead as you stand tall.
  6. Alternate your lateral motion each two squats.

Modification: Follow Rachel on the left, omitting the “thruster” or overhead press.

Two women posting for strong in 20 functional strength program

A 2-week, purposeful coaching program designed that can assist you really feel stronger and transfer higher – in simply 20 minutes a day.

If you appreciated this abs and butt exercise at house, obtain the FREE, 2-Week Full Body Workout Plan.

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