- Place your feet at shoulder-width apart while keeping your chest up and your abdominals braced.
- Slightly bend at the knees and lift your chosen leg out to the side; it should be reasonably straight.
- Continue to lift until your foot reaches 1 to 2 feet off the ground.
- Lower your leg back to the starting position and repeat for the other side!
Glutes and Core 1
29 min
·
10 exercises
Our final workout of each week is going to work the glutes and the core! After each mini routine, you'll be encouraged to finish up with some flexibility work. This is going to close out each week well, along with better prepare you for the challenges to come!
Standing Side Leg Raises
0:30 rest
Russian Twists
0:30 rest
Single Leg Hip Raises
0:30 rest
Seated Bench Leg Pull-Ins
0:30 rest
Adductor Knee Raises
0:30 rest
Knee Plank
0:30 rest
Lying Crossover Leg Lifts
0:30 rest
Butterfly Stretch
0:30 rest
Gluteal Stretch
0:30 rest
Cobra Abdominal Stretch
This Glutes and Core 1 29 min gym workout plan effectively targets your abs, hip flexors, legs and rehab. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 10 exercises and see which muscle groups they target. Enjoy!
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For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Glutes and Core 1
29 min
·
10 exercises
Our final workout of each week is going to work the glutes and the core! After each mini routine, you'll be encouraged to finish up with some flexibility work. This is going to close out each week well, along with better prepare you for the challenges to come!
Standing Side Leg Raises
That's 2 sets per leg to start, get those legs ready!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Quadriceps
Russian Twists
Keep that motion steady for the full 30 seconds. No rushing, just keep that form on point!
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie on an exercise mat and place your feet your under something that will not move or ask a spotter hold them down for you. Keep your knees bent.
- Raise your upper body from the mat to form V-shape with your thighs.
- Keep your arms fully extended in front of your chest, clasping your hands together.This is the start position.
- In a smooth motion, twist your upper body to the right until you feel a stretch in your back and sides. Keep your arms parallel to the floor and exhale as you do this. Hold for a count of one and inhale.
- Return to the start position while breathing out.
- Repeat the movement,this time to the left side of your body.
- Repeat.
As your strength increases, you can hold a weight plate or medicine ball in front of you to increase resistance and engage other muscle groups.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
- Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
- Place your hands lightly on the sides of your head.
- Curl your torso upwards so your shoulders are slightly raised off the floor..
- Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
- Slowly move your legs in a pedaling action as if you are riding a bicycle.
- As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
- After each crunch, return to the start position inhaling as you do so.
- Without pausing, repeat the movement to the other side.
- Repeat without pausing for the desired number of repetitions to each side.
Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.
Primary muscle group(s):
Obliques
Secondary:
Abs
- Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
- Fully extend your arms down the side of your body, palms facing in. This is the start position.
- Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
- Return to the starting position smooth motion, inhaling as you do so.
- Repeat the movement, this time to your left side.
- When you have completed the movement on both sides, you have done one repetition.
- Repeat.
Single Leg Hip Raises
That's 2 sets per leg, tense your glutes at the top of the motion.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Hamstrings, Quadriceps
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor.
- Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.
- Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.
- Return to the start position by lowering your hip to the floor.
- Complete all the repetitions for one set before changing legs.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
- Place your hands out to your sides palms flat for stability.
- Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
- Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
- Return to the start position by lowering your hips back to the floor.
- Pause then repeat.
Seated Bench Leg Pull-Ins
Keep a solid core as well as that balance!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Sit on the end of a bench with your legs fully extended in front of you angled towards the floor slightly.
- Grip the sides of the bench for stability.
- Leaning back to about a 45-degree angle from the bench. This is the start position.
- Pull your knees in toward you at the same time moving your torso towards them. Make sure you exhale as you perform this part of the movement. Hold for a count of one.
- Return to the start position by extending your legs out and relaxing your abdominal muscles. Breathe in as you do this. Pause and repeat.
This exercise can also be performed on the floor by placing your arms to the sides and raising your legs off the floor slightly. slightly over the floor. More advanced athletes can use a dumbbell between their feet or attach a pulley to them for added resistance.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie flat with hands under your buttocks.
- Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
- Hold and then slowly return to starting position.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
- Legs straight out in front of you, ankles together and feet slightly off the floor.
- Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
- Return to starting position.
Adductor Knee Raises
That's 2 sets per leg, hold each leg for about a second at the top!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
- Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle.
- Try to relax your core so that your back and abs are in a natural position.
- Maintain this posture as you raise your right knee and bring it as close to your chest as you can.
- Now raise your right thigh out to the side, keeping the hips still.
- Kick your raised leg straight back slowly until it is in line with your torso.
- Reverse the movement to return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors
- Lie on your right side on top of a yoga mat or other soft surface.
- Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
- Slowly lift the left leg into the air, keeping it straight during the exercise.
- Slowly lower your left leg. Complete the set then repeat with the other leg.
Knee Plank
Let's define that core a little more!
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
- Lie face down on the ground with your legs together and your arms at your sides. Position your hands beneath your shoulders.
- Tighten your core and elevate your upper body off the ground, stabilizing yourself with your forearms. Your feet, shins, and knees will remain on the ground.
- Do not allow your hips to drop down. Hold the tension in your core for the prescribed amount of time. Slowly release back to the starting position.
Primary muscle group(s):
Abs
- Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
- Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
- Keep your body in a straight line by tightening your abdominal and oblique muscles.
- Hold for as long as possible.
For extra balance training and core strengthening, you can lift one arm or leg.
Lying Crossover Leg Lifts
That's 2 sets per leg, you're so close!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Hamstrings
- Lie on your side on a yoga mat or other soft surface with your lower arm bent and comfortably supporting your head and neck
- Bending at the knee, bring the foot on your upper leg to rest, sole-down, in front of the thigh on your lower leg, use your free hand if necessary
- Brace your core and make sure your body is nice and straight
- Slowly lift your lower leg up and off the ground by a few inches, keeping it straight during the exercise
- Slowly lower your leg to return to the starting position
Butterfly Stretch
Spend some time stretching to close out an awesome week!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Lower Back
- While sitting on the floor with a straight back and tight core, bring each foot inward. Feet should be touching and your legs should make a diamond shape.
- Grab your feet with your hands. Place your elbows on the inside of your knees. Slowly lean forward from the hips. Once you feel the stretch in your hip flexors, hold for 15 to 30 seconds. Slowly rise and repeat.
Gluteal Stretch
Hold each leg for 20 seconds!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Shoulders
- Lie on your back on a mat or soft surface.
- Bend your left knee then cross your right leg over so that your right shin is resting on your left knee.
- Place your right hand through your legs and your left hand on the outside of your legs. Grab your left shin with both hands.
- Remain on the ground and gently pull your left shin towards yourself.
- Return to the starting position and repeat on the other side.
Cobra Abdominal Stretch
If you feel the need to perform more stretches, by all means do so!
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie face down with your hands under your shoulders.
- Point your feet downwards to lengthen your spine.
- Slowly push your torso up as far as you comfortably can – try to get your hips to rise off the floor slightly.
- Hold the stretch and then lower down to starting position.
Avoid this stretch if you have back problems.
We're not done yet!
Exercises done
of 10
Approx. time left
32:15
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