Gluteal abs exercises: the most effective

Would you like to find a miracle solution to tone both your abs and your glutes without making too much effort? Unfortunately we do not know it either … But there are two in one exercises that will allow you to target these two areas at the same time and very effectively. So here’s just for you our 5 favorite gluteal abs exercises .

5 effective glute abs exercises

Are you looking for an effective gluteal abs program to tone you up? Here are some examples of perfectly adapted exercises. They adapt to everyone according to the level and objectives of each.

1- burpees

How to do burpees?

1. While standing, you squat with both hands on the floor in front of your knees.
2. You then throw your feet back to find yourself in a plank position.
3. Bend your arms until your body touches the ground.
4. Get up as if you were doing a push-up by pushing up on your arms.
5. Once you are back in the plank position, return to the squatting position by throwing your feet forward.
6. Then jump into the air with your arms up.
7. Repeat the exercise.

The benefits of burpees:

It is a very effective exercise for a gluteal abs session . You will be able to work many muscles such as the legs, the gluteal muscles, the abdominals but also the arms. It is also a very good cardio training exercise thanks to a rapid sequence of movements.

2- The basin survey

How to do basin surveys?

1. Lying on the floor with your arms at your sides, bend your legs so that your feet are closer to your buttocks.
2. Push your pelvis upwards until your buttocks are raised so as to form a straight line with your body (knees, pelvis and shoulders should be aligned). The buttocks must be well contracted.
3. Let go of your pelvis until you get back to the starting position.
4. Repeat the exercise.

The benefits of the pelvic survey:

This exercise will allow you to tone your legs and buttocks but also your abdominals, especially the lower ones.

3- The leg lift

How to perform the exercise?

1. Lying on your side with your legs straight out in front of you, raise your leg as far as possible.
2. Hold it up for a few seconds then release it slowly. Always keep your hips aligned on top of each other.
3. You can then repeat the movement (the more you practice, the more reps you can do).
4. Switch sides and repeat the exercise with the other leg.

The benefits of leg lifting:

The lateral leg lift is known to slim the thighs and firm the buttocks, but it also works the large and small obliques.

4- The mountain climber

How to make mountain climbers?

1. 1. Position yourself facing the ground, resting on your hands in a plank position.
   2. Keep the abs and glutes tight for the exercise to be effective.
   3. Bend one leg after the other, keeping the other straight.
   4. Your knees should be brought forward one after the other fairly quickly.

The benefits of the mountain climber:

This is an exercise that mobilizes all muscle groups but more particularly the deep abdominals , arms, legs and glutes . Like burpees, it is also a great cardio sport exercise.

5- The squat jump

How to do a squat jump?

1. Stand with your feet shoulder-width apart with your knees slightly bent.
2. Bend your knees while pushing your hips back. Lower into a squat position until your thighs are parallel to the floor.
3. Jump keeping your arms at your sides.
4. Fall back on your toes then once the sole of the foot is on the ground, go back down to a squat position.
5. Repeat this sequence several times.
6. 1.  

The benefits of the squat jump:

An excellent exercise for a gluteal abs course since it strengthens the gluteal muscles such as the abdominals which must remain tight throughout the exercise. It strengthens muscles and develops cardio for all those who practice it diligently!

Gluteal abs program: get coached

Are you worried that you will not be able to practice all of these exercises effectively without professional help? Opt for gluteal abs coaching with a qualified teacher.
He will guide you and prepare you for an effective sports program for your buttocks abs bodybuilding goal . Two solutions are then available to you: indoor coaching or home coaching.

Indoor coaching

Do you want to go to a gym to do your workouts? In this case, you can find an indoor coach. This is the opportunity to turn to other exercises with devices to strengthen the abs and glutes .

Home coaching

As you have seen, it is not necessary to have special equipment to perform really effective abdominal and glute exercises . So if you prefer to exercise at home without having to leave home or if you simply do not have time to move, we recommend that you hire a home sports coach .

Now that you have the keys in hand, we hope you will stay motivated to achieve your goals and tone your abs and gluteal muscles.