Guts and Butts: Ab and Glute Movements for Keep‚Äôn it Tight
Beach muscles? Absolutely. Let‚Äôs not even try to hide the fact we all workout to look good. However, looking good isn‚Äôt the only reason we target these core muscle groups. Below are 4 movements to add to any routine that will help strengthen your base, form better posture, and help create a summer body to show off. These unconventional movements may be missing in your workout routine, but they pack a huge punch by focusing on these target groups and challenging your stabilization.
Glute Bridge Fly
If you‚Äôre looking to tighten up the backside, look no further than the glute bridge. Even more so than the squat, the bridge focuses on the glute as it‚Äôs main muscle group. Adding a fly will fire up the abductors giving you a burn in the glute no squat can match.
- Create the butterfly position by first bringing the bottom of your feet together. Then, tuck your feet as close to your butt as possible and point your knees out.
- It is important to protect the neck and spine by rolling your shoulder blades underneath you.
- Extend your arms and try to press down through palms and forearms. This will give you some added upper body activation.
- To start the bridge, squeeze your glutes and drive hips to full extension. Try to keep your hips as high as possible.
- Hold this position, and bring your knees in and out to create the fly.
Standing Glute Kickback
The standing glute kickback was designed to challenge your balance while targeting your glutes. The stationary leg will hold an isometric hamstring position, while your kicking leg will target the glute and lower back.
If this movement looks intimidating, take it to the ground! Put both hands and one knee on the ground and kickback with a single leg.
- Start standing with one foot pressed firmly into the ground.
- Bring your knee to waist hight.
- Bend the standing knee 20 degrees and begin to press your hips straight back. This will act as a single leg deadlift.
- Extend opposite leg straight behind you as you fold at the waistÔªø. To fully engage your glute, point your toes out to the side.
- Be sure to keep your shoulders square to the ground, and do your best not to rotate your hips as you kick your leg back.
We‚Äôve all heard that ‚Äúabs are made in the kitchen.‚Äù While there is some truth to that, to make that statement more accurate, abs are built in the workout, but sometimes are hidden in the kitchen.
The t-rotation is a sure-fire way to engage your obliques, upper, and lower abs. The rotation will you use these as a primary muscle group to rotate the spine, and as a secondary to stabilize the core through movement. It‚Äôs a double hit on the target group.
- Start in a plank position. Your hands should be stacked directly under your shoulders and your heels should be stacked over the balls of your feet.
- Tighten your quads and abs to help support hip stabilization and brace your core.
- Rotate your upper body, extending one arm directly above your shoulders. With your stationary hand, make sure to press firmly into the ground. At the top, your shoulders should be stacked, forming a straight line from hand to hand.
- Return to starting position and alternate sides.
Just like a mermaid, this movement is meant to deceive you. You may think of a push-up as an upper-body chest and back movement, but by making some subtle changes, these push-ups will rock your core.
- Start in wide hand plank position with your hands slightly wider than shoulder-width.
- During the pushup, we are going to keep the focus on the abs, so only lower yourself down to your comfort level. The key is in the twist.
- Pull your belly to your spine, bend your knees, and rotate to one side.
- Push through palms up away from the floor and return to the starting position.
- Repeat on the other side moving as quickly as you can through the knee rotation to engage your abs.