The glutes and abs are defined as the most critical body zones when gaining weight comes to question. The dream of every woman is these two areas to be well-tightened because they are the ones that are giving the definition of well-shaped and attractive body.
Today’s article will present to you a simple workout that is consisted of 3 different circuits. The workout is taking only ten minutes, from warmup to cool down. This means that the same could be easily fit into your every day. In the first circuit it is recommended to use a pair of dumbbells of 10 pounds weigh per each, but if you consider that the recommended weight is too heavy for you may go for lighter weights too, and the workout will still have a positive effect upon your body.
Before performing the workout, you will have to warm up your body with a cardio training that will last only three minutes. Then you may start with the workout and repeat each circuit twice. In order to cool down you will have to stretch for only three minutes.
Each circuit is consisted of 3 exercises. The first once includes:
- Side lunge to curtsy squat which need to be performed 10 times per each side;
– Woodchop which need to be performed 12 times per each side; and
– Single-leg touch which need to be performed 12 times per each side.
The second circuit include:
– Sumo squats series. You will have to perform 10 squats and 10 pulses per each side;
– Elbow plank with alternating arm reach which need to be perform 20 times per side; and
– Crunchy frog which need to be performed 20 times.
The third circuit includes:
– Half banana which needs to be performed for 20 times per side;
– Donkey kick pulses series which need to be performed 30 times per side; and
– Pilates swimming which needs to be performed 20 times per side.
Following are detailed explanations of each move of the exercises from all three circuits.
- Side Lunge to Curtsy Squat
The exercise targets the butt and will help you to lift the backside too.
Start the exercise by holding a dumbbell of 10 pounds in your hands while your hands are at your chest level;
Make a deep step with your leg to the left, bent your left knee, and bring your body into a lateral lunge. Keep the body weight at your left heel and make sure that your chest is lifted;
Cross the left leg behind the right leg and bring your body into a curtsy position by pushing off with your left foot. Bend your knees. As this you have done one repetition;
Return to the side lunge by stepping out to the left. Continue alternating the legs until you have done 10 repetitions per each side;
In order to go for a greater challenge and to work the glutes even more, on the last repetition hold the curtsy and pulse up and down in a range of one inch.
The exercise targets the middle section of your body;
– Stand on both your feet so that the same will be a little wider than the distance of your hips. Hold a dumbbell of 10 pounds in both your hands;
Perform a squat with your body and twist it to the right, so that you will drive the weight to the outside of the right knee;
As you are breathing out make a twist with your body to the left side and lift your arms over your head. You should do this movement by pivoting on your right foot. As this you have completed one repetition;
Make 12 repetitions per each side.
- Single-Leg Touch
The exercise targets the booty and the lower part of your body;
While holding a dumbbell with a weight of 10 pounds, stand on your left leg and lift your right foot;
As you are maintaining your back into a flat position, bend the left knee and bend the entire body to the front at your hips, so that you will touch the floor with the dumbbell but lightly. The right leg needs to be closer to your body and the right knee bent;
Return to the starting position by pushing through your left heel. As this you have completed one repetition;
While you are performing the other repetitions try to keep your right foot off the floor;
Make 12 repetitions per each side.
- Sumo Squat Series
This exercise is known as a wide squat too and is targeting the lower glutes and the inner thighs;
Start the exercise by bringing the body into a wide stance i.e. your legs and toes need to be turned towards outside;
Place your hands on the chest and start performing 10 squats from this position. While performing the squats your knees need to be bent and the toes should not be moved;
When you will be at the last squat, hold your body in that position and start to pulse up and down slowly in a range of 1 inch. Make 10 repetitions of this movement;
Keep your squat and press your knees to the back. While pulsing back feel how your glutes are engaging. Make 10 repetitions of this movement;
As you are holding your body into a squat position, raise the right heel and start pulsing up and down in a range of one inch. Make 10 repetitions of this movement, then alternate sides.
- Elbow Plank with Alternating Arm Reach
The exercise is targeting the entire front of the body;
Start the exercise by bringing your body into a plank position and position your hands towards up;
Pull your abs towards the spine and drive your right arm to the front. Make sure that your torso is still as possible. Then drive your elbow back to the ground. As this you have completed one repetition;
Repeat the same movements on the other side too and continue switching the sides until you make 20 repetitions of the exercise.
- Crunchy Frog
The exercise is targeting the entire abdominal wall;
Start the exercise by sitting on your butt and balance your body with the sits bones. Raise your feet off the ground by rocking back slightly and then bring your knees to the chest;
As you are breathing out bring the navel to the spine and open your arms to the sides by leaning your body to the back a little bit. Strength your legs as much as you can;
As you are breathing in, return your body to the starting position and you will complete one repetition of the exercise;
Make 20 repetitions of the exercise.
- Half Banana
The exercise targets the abs with a gentle touch of the lower back;
Start the exercise by laying down on your back and position your arms towards the ceiling;
As you are breathing out roll up your body into a sitting position and raise your left leg up. When you will be at the top of the lifting, make a pause, reach for the toes, and roll back your body to the ground. As this you have completed one repetition;
Switch sides and repeat the same movements with the right leg too;
Continue switching the sides until you make 20 repetitions of the exercise.
- Donkey Kick Pulses Series
The exercise is targeting the entire butt, but is isolating the glutes from several angles too;
Start the exercise by bringing your body on your all fours. Raise the right leg until the right knee come in a same line with the hip;
In order to lift your heel one inch towards the ceiling, flex your foot and squeeze the glutes. Continue with small movements until you have performed 30 repetitions of the exercise;
The right knee needs to be opened out to the side, flex the foot, and start making pulses with the leg about one inch to the left. Bear in mind that you should not lift the knee up, but you need to keep it in the same level as it is moved behind you.
Make the same movements with the opposite side and continue until you have performed 30 repetitions of the exercise. At the end of the exercise you need to feel your glutes burning.
- Pilates Swimming
The exercise is targeting the upper fibres of the glute and is strengthening your back and core, improving the posture of your body;
Start the exercise by laying down on your stomach and place your hand over your head. Lengthen your back and your abs away from the ground. Raise your head, arms, and legs off the ground;
While you are keeping your knees in a straight position, raise the right leg and the left arms several inches away from the ground;
As you are lowering the right leg and the left arms start raising the left leg and the right arm off the ground. As this you have completed one repetition;
As you are keeping your torso into a stable position, continue switching sides until you perform 20 repetitions of the exercise.
Additionally, we are giving you 10-minutes video that will help you in the process of toning your butt. The same is created by Katie Dunlop, a personal trainer at the Love Sweat Fitness, who will help you to perform correctly all the exercises that will make your backside and core to work. The good thing about Dunlop’s workout is that no equipment is needed for the same.