February 29, 2024

Routine of 7 exercises for glutes and abs at home(Video)

The abs and glutes workout can help you get a sculpted butt and six-pack abs, but that’s not the only reason to add this abs and glutes workout to your weekly routine.

Your core plays a critical role in almost every movement you do, and your glutes are essential for power generation, especially when it comes to athletic performance.

And who better to guide you through the best home exercises for abs and glutes than Jordan Morello, the fitness influencer affectionately nicknamed “the glute guy”?

Morello puts his own twist on classic moves like squats , lunges, and burpees to help you challenge your core, build a stronger butt, and improve your results.

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Here are seven of his best glute and abs exercises to add to your next workout.

1. Reverse lunge with rotation
  • Stand with your feet hip-width apart, holding a single dumbbell in both hands in front of you and elbows at your sides. This is the initial position.
  • Keeping your chest up, back flat, shoulders back, and leg centered, take a big step back with your left leg.
  • Lower your body until your right thigh is parallel to the ground. Your knees should be bent at about 90 degrees, with your left knee a couple of inches off the ground.
  • Rotate your torso to the right, bringing the dumbbell toward your right hip.
  • Reverse the entire movement and return to the starting position.
  • Repeat, this time stepping back with your right leg and rotating your torso to the left.
  • Continue alternating sides.
2. Overhead Dumbbell Squat Rotation
  • Stand with your feet shoulder-width apart and hold a single dumbbell in both hands at shoulder height. This is the initial position.
  • Keeping your back flat, core braced, and chest lifted, push your hips back, bend your knees, and lower your body until your thighs are parallel to the ground.
  • Pause and return to standing position, twisting to the right and pressing the dumbbell overhead.
  • Lower the weight as you rotate back to the starting position.
  • Repeat the operation, this time turning to the left.
  • Continue alternating sides.
3. Side High Knees to Burpee
  • Stand tall with your feet hip-width apart and arms by your sides.
  • Raise your right knee as high as you can (but at least hip height) while simultaneously bending your left elbow and raising your left arm in a running motion.
  • Now quickly switch your arms and legs in a high-knee running motion, moving to the left with each stride for a total of four steps.
  • Now do a burpee: Stand with your feet hip-width apart, bend your knees, push your hips back and squat down, placing both palms on the floor. Jump your feet back to push-up position, then jump your feet to your hands and return to a standing position.
  • Repeat the entire sequence, this time moving sideways to the right for four steps.
  • Continue alternating directions.
4. Donkey kick
  • Start on your hands and knees, with your hands directly below your shoulders and your knees directly below your hips. Keep your back flat and your neck neutral (in line with your spine).
  • Keeping your arms straight, your core back, and both knees bent at 90 degrees, raise your left leg until your foot points toward the ceiling. Squeeze your left glute as hard as you can at the top of the movement.
  • Reverse the movement, lowering your left knee back to the starting position.
  • Perform equal reps on both sides.
5. Reverse lunge with kick
  • Stand with your feet hip-width apart, holding a pair of dumbbells at arm’s length at your sides.
  • Keeping your chest up, back flat, shoulders back, and leg centered, take a big step back with your left leg.
  • Lower your body until your right thigh is parallel to the ground. Your knees should be bent at about 90 degrees, with your left knee a couple of inches off the ground.
  • Pause, then push off your left foot to return to the starting position. As you push off, kick your left foot back, squeezing your glute.
  • Repeat, this time stepping back with your right leg.
  • Continue alternating sides.
6. One leg glute bridge
  • Lie on your back, with your arms resting on the ground at your sides and the palms of your hands on the ground. Bend your knees and place your feet on the ground.
  • Pull in your navel to tighten your core muscles, then squeeze your glutes to press your hips up so your body forms a straight line from your knees to your shoulders.
  • Now lift your right foot off the ground and pull your right knee toward your chest. This is the initial position.
  • Keeping your head on the ground and the center of your leg, lower your glutes toward the ground as you drive your right foot forward, straightening your right leg so that your right foot hovers a few inches off the ground.
  • Pause and return to the starting position.
  • Perform equal reps on both sides.
7. Dumbbell swing
  • Stand with your feet shoulder-width apart and grasp one end of the dumbbell with both hands, interlocking your fingers to ensure a firm grip.
  • Keeping your back flat, arms straight, and core engaged, push your hips back and swing the dumbbell between your legs.
  • Now squeeze your glutes and explode up, swinging the dumbbell up to shoulder height.
  • Rotate the dumbbell back between your legs to start the next rep.