Your Abs and Glutes Will Be Sore For Hours After This 10-Minute Bodyweight Workout
If all you have is 10 minutes, and all you want to do is work your core and glutes, then look no further. This quick, 10-minute ab and butt workout has your name all over it.
Created by AFLCA-certified personal trainer Cindy Yu (@cindyyufitness on Instagram), this routine focuses on strengthening your glutes and core in a fast and efficient way. And while these muscles are often targeted for aesthetic reasons, Yu told POPSUGAR the benefits go way beyond that. "Having strong glutes will help strengthen your entire posterior chain," aka the important muscles along the back of your body, she said. Strengthening your core, meanwhile, can help with stability, balance, injury prevention, and even pain reduction in everyday activities.
This workout contains just five moves and Yu offers advanced and modified versions for each one, so you can tailor it to your abilities. Ready to get to work? Check out the full workout below.
Quick Core and Butt Workout
Directions: Warm up with two to three minutes of light cardio, such as jogging, jumping jacks, marching in place, or skipping. Then begin the workout, doing 30 seconds of each move and completing as many reps as you can with proper form within that time. Once you finish the first exercise, go straight to the second with no rest in between, if possible. If you're new to this style of training, feel free to rest as needed in between exercises. Once you've completed the fifth exercise, rest for 30 seconds. Then begin the circuit again, repeating for four rounds.
After the fourth round, cool down by walking on the spot and completing static stretches.
|Plank with leg lift||30 seconds|
|Bear pose glute squeeze||30 seconds|
|Glute bridge with alternating leg lift and crunch||30 seconds|
|Crunch hold with leg lift||30 seconds|
|Hip raise heel lift abduction||30 seconds|