Let the celebrity trainer and the Alo Moves trainer harley paternak show you how to tone and sculpt your core and glutes in the most efficient way possible. This 4-move home workout can be done on its own to build core and glutes or added to any workout as a finisher. What are you waiting for? Click on the video and start exercising now!
You might think that training your core is only good for get a six pack; however, a strong core it can help you in other ways besides looking good without your shirt on. A strong core “improves balance and stability and can help prevent falls and injuries during sports or other activities,” according to Harvard Medical School.
As for the glutes, they are the largest muscles in your body and working them will help you burn tons of calories that can help you. lose weight easier. Combining the two, core and glutes, is the perfect way to lose weight. Y work on those abdominal muscles, ready for beach body season! Look the following video:
How to perform the Harley Pasternak core and glute workout
In the video above, Harley demonstrates the four moves that make up this core and glute workout, namely: Hip Thrusts, Frog Crunches, Bird Dogs, and Pike Planks. He will need to perform these bodyweight exercises without rest to maximize calorie burn; however, feel free to adjust the workout to his fitness level. She does 15 to 20 reps of each exercise before moving on to the next and 3 to 5 circuits to feel the burn as she alternates between ab and glute exercises.
Let’s go through the exercises one by one:
- hip thrusts: Lie on your back on the floor, with your knees bent and your feet flat on the floor. Lift your hips off the ground until your knees, hips, and shoulders form a straight line. Squeeze your glutes and keep your core engaged. Hold this position for a couple of seconds before returning to the starting position.
- frog crunches: Lie on your back with your hands behind your head, your knees bent, and the soles of your feet touching. Perform crunches by lifting your shoulders off the ground. Don’t pull your head to your chest with your hands; Use only your abs.
- bird dogs: Get on all fours and keep your spine neutral looking straight ahead (towards the ground). Then raise one arm and the opposite leg, keeping your shoulders and hips parallel to the ground. Hold this position for a few seconds, then lower back down to the starting position. Do the same with the other leg/arm.
- pike planks: Like standard planks, this version requires you to flex your core by bringing your toes and shoulders together without moving them.
That’s it! As always, it’s more important to focus on good form than doing fast reps. Try to visualize the muscles you are working during the exercise and make sure your movement is slow and controlled. Once you’ve finished this workout, check out these exclusive T3 ab workouts: 10 minute basic training to accentuate your six pack and increase mobility and a cardio exercises for abs that uses bodyweight exercises only.
