Exercises for Abs & Buns

The abs and buns are common areas of emphasis for exercise enthusiasts because they're so externally visible. These areas include the rectus abdominis, obliques and transversus abdominis muscles, and the gluteus maximus, gluteus medius and gluteus minimus muscles, respectively. The former muscle group facilitates various trunk movements, and the latter hip movements. Performing stretching and strengthening exercises that target the abs and buns regularly helps the involved muscles function capably and might prevent certain musculoskeletal injuries.

Abdominal Stretching Exercises

The cobra, or back hyperextension, stretch is a classic exercise for the rectus abdominis -- the large "six-pack" muscle on the front of your abdomen. This exercise involves lying on your belly and arching your back upward by pressing into the floor with your hands to extend your arms. The side-bend stretch, which involves raising one arm overhead and leaning in the opposite direction, and the trunk twist, which is a dynamic stretch that targets the oblique muscles on the sides of your abdomen, are two other examples.

Abdominal Strengthening Exercises

Strengthening the abs requires contracting the muscles against external resistance. The abdominal crunch and situp, which have numerous variations, are maybe the most popular examples. You can also perform isometric exercises such as the front plank and side plank to strengthen the abs. Additionally, exercises such as dumbbell side bends and medicine ball trunk rotations target the obliques.

Gluteal Stretching Exercises

The gluteus maximus facilitates hip extension, which occurs when you move your leg backward from a standing position, and the gluteus medius and gluteus minimus work to abduct your hip, or move your leg sideways and away from the center of your body. Moving through the opposite ranges of motion -- hip flexion and hip adduction -- therefore, stretches the gluteal muscles. Pulling one knee at a time toward your chest while lying on your back, for example, stretches the gluteus maximus, and pulling your knee toward your opposite shoulder while lying on your back or sitting upright stretches the other two gluteal muscles. Additionally, reaching for your toes from a seated position stretches the gluteus maximus. Hold each exercise for 10 to 30 seconds, deepening the stretch slightly with each exhalation as you breathe naturally.

Gluteal Strengthening Exercises

Strengthening exercises that target the gluteus maximus include the deadlift, hip extensions, the leg press, lunges, squats and stepups. You can perform any of these with a barbell or dumbbells except hip extensions, which require ankle weights if you want to add resistance, and the leg press, which requires a machine that's designed specifically for the exercise. The hip-abduction exercise, which you can perform while lying on your side or standing, works the gluteus medius and gluteus minimus muscles. Use ankle weights for extra resistance for the side-lying variation and a resistance band for the standing variation of the exercise.