If you want to tone your abs and get a gorgeous backside, doing abs and glutes workouts will put you on the track to success. Combined with a regular cardio program, strength training helps burn calories, boost your metabolism and get lean. Free strength training exercises that use your own body weight or free weights for resistance will help you build stronger, leaner muscles in your midsection and gluteals.
Abs Workout With Stability Ball
A stability ball can offer support for a variety of ab exercises. Crunches are a staple ab exercise that you can perform with a stability ball resting under your lower back. Bend your knees so your feet are resting on the floor and lift your upper body off the ball a few inches, keeping your eyes focused on the ceiling. Lower and repeat. Bridges also strengthen your abs. To perform a bridge, lie on your back with your legs raised on top of the ball. Tighten your abs and lift your hips and butt off the mat a few inches. Return to a resting position. Do three sets of 25 crunches and bridges.
Plank Workout
Planks are core-strengthening exercises that target your major ab muscles. To perform a plank, lie on your stomach on a yoga mat, with your bent arms by your sides. Push your torso up off the mat to rest your weight in your forearms and toes, keeping your body and legs straight. Return to a resting position. Side planks help strengthen your oblique muscles, which run diagonally across your stomach. To do a side plank, lie on your side and stack your feet. With your chest facing forward, push your hip off the mat and rest your weight in your bent forearm on the mat. Hold your planks for 15 seconds and gradually add time until you can do two to three planks for one minute each.
Glute Workout With Dumbbells
Use dumbbells to add intensity to your glute workouts. Perform squats while holding dumbbells by your sides. To do a squat, stand with your feet shoulder width apart and slowly bend your knees to a 90-degree angle, resting your weight in your heels. Rise up and repeat to do three sets of 15. Lunges also target your gluteal muscles, and you can add intensity by holding dumbbells at your sides. To perform a lunge, stand with your feet together and step forward to lunge on one leg, with your knee bent and back leg straight. Push off your front leg to raise back to a standing position. Do three sets of 10 lunges on each leg.
Butt Lift Workout
Plies can help tone your butt. To do a plie, stand with your feet more than shoulder width apart and toes turned out. Bend your knees and lower your body into a squat. Return to resting position. Touchdowns are also part of a solid butt workout. To perform a touchdown, squat and bring one leg back behind you for a deep lunge, placing the same-side hand next to you on the floor. Rise back up and repeat on the other side. Do three sets of 15 for each exercise.
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