The abs, thighs and buns class, or any other variation on the name, is often the most widely attended group exercise class at your local fitness center. These classes usually incorporate isolation exercises for your abdominal and gluteal muscles, but if you think outside the crunch and outside the squat, it´s possible to work these muscle groups simultaneously.
Hip-extension Plank
The plank forces your deeper core muscles to do what they do best — stabilize your spine. Adding hip extension to the exercise engages your gluteus maximus, and distracts you from the pain and boredom of holding the plank position for what seems like an eternity. Place a circular, elastic resistance band around your ankles and assume a prone position, with your legs and back straight. Curl your toes under, balance on your elbows and forearms, and draw your belly in to keep your spine in a neutral position. Contract your butt muscles and lift your right leg a few inches from the floor. Lower it carefully. Perform 15 repetitions on each leg.
Skier Squat
Alpine ski racers use an aerodynamic position called the tuck. It resembles the squat, but if you look carefully, you notice that the lower back is tilted and rounded, to prevent wind drag that takes important seconds off their time. The tuck also engages the abdominal muscles along with the leg and gluteal muscles. Performing the exercise on a balance board imposes a balance challenge, forcing your core muscles to work even harder. Stand at the center of a balance board, with your feet hip width apart. Bend your knees and draw your hips back, as if you were about to sit down. Remain in the squat, draw your belly in, tilt your pelvis and round your lower back. Release your pelvis to the neutral, flat position, straighten your legs and return to the starting position.
Stability Ball Hip Extension
Your deep abdominal muscles stabilize your body as your gluteal muscles perform the stability ball hip extension. Sit on the exercise ball and walk your feet forward, until just your head and shoulders rest against the top of the ball, and your spinal column creates a bridge. Slowly lower your hips toward the floor until your lower back rests against the bottom part of the ball. Contract your buttocks, draw your belly in and return to the starting position. Add challenge by performing the exercise on one leg.
Walking Rotation Lunge
Your butt muscles and obliques team for a challenging ab and glute workout during the walking rotation lunge. Begin in an upright position, and hold a weighted medicine ball with both hands. Extend your arms and position the ball so that it is at chest height. Step forward with your right foot, bend both knees and lift your left heel, until your knees are bent at 90-degree angles. Rotate your upper torso toward your right leg. Center your upper torso, then contract your right glute cheek as you straighten both legs. Repeat the movement leading with your left leg. Maintain an upright spine throughout the entire exercise.
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