Strapped for time? This combined glutes, legs, and abs workout is quick and effective as well as targets the. most. problematic areas for women; legs, bums and tummies.
These four exercises can be done in a gym, at home, or even outdoors!
Bodyweight glutes and legs circuit
Complete two rounds of all exercises for one minute each without rest.
Lateral band walk-out– 3 sets of 5 steps to the right/5 steps to the left
Start by placing a band above your knees. Next, lower your hips parallel to the floor. Stay in the squat stance and step to the right leading with the right foot. Take five steps to the right before taking 5 steps to the left.
Reverse lunge with twist– 3 sets of 10 reps
From the standing position with feet hip-distance apart and hands in front, (can hold a band or medicine ball for extra challenge) take a large step back with the right foot, plant your foot and with control, lower your body so that both legs are bent into right angles. Tighten your core while twisting your torso to the left in a slow and controlled movement. Bring torso back to the center. Bring your feet back together. Next, step back on your left leg and twist to the right. This completes one rep.
Sumo squat with drag– 3 sets of 10 reps
Start with feet wider than shoulder-width apart and externally rotate feet outward. Tighten core and glutes throughout the movement. Push back and down with hips, keeping the upper body straight and core tight throughout the sumo squat. Push through heels to straighten legs while dragging the right foot toward the left foot. Step with right foot back into the squat position. Alternate to complete one rep. This exercise targets the inner thighs.
Superman– 3 sets of 10 reps
To begin, lie face down on the floor with arms above your head. Simultaneously raise your arms, legs, and chest off the floor and hold for a two count. Tighten glutes and back throughout the movement. Slowly lower your arms, legs, and chest back down to the starting position. Repeat.
7 Minute Abs
Total Time: 7 minutes (repeat for two rounds)
One down two up: 1 minute
Start by lying on your back with both legs straight in the air. Lower right leg while keeping the left leg straight towards the ceiling. Bring your right leg back to starting position and use your core to lift both legs and hips off the floor. Then alternate legs.
Starfish crunch: 30 seconds
Start on your back with legs and arms out. Tighten core to bring upper body towards feet. Reach with the right arm and twist to meet left leg. Slowly lower to starting position. Reach with the left arm and twist to meet left leg. Continue this movement for 30 seconds.
Plank hip lowers: 1 minute
Start in the plank position. Tighten core throughout the movement and lower your right hip to touch or almost touch the floor. Bring back to the plank position and lower your left hip. Alternate until the time is up.
Tuck planks: 1 minute
Start in the plank position. In a controlled and balanced movement, bring your right elbow to your right knee. Then back to starting plank position. Next, bring your left elbow to your leg knee. Make sure to stay balanced and controlled.
This article was adapted from a Fitness magazine feature written and performed by Kayln Martin-Vegue.
Author: Logan Leigh Rix
Logan blends her passion and profession by working as a digital and social media marketer and content creator in the fitness, health and wellness industry. She’s also a personal trainer, former Face of Fitness finalist and Fitness Magazine featured athlete.