Targeting abs and glute will help you get sculpted booty and six packs of abs, but this is not the only reason to add this abs and bat workout to your weekly routine. Your core plays an important role in almost every movement you make, and your glut is essential for generating electricity – especially when it comes to athletic performance.
And it’s better to guide you through the best at-home practice of the abs and glut club than Jordan Morero.
If you try ABS & Booty Burn in Bodi, Morello will give his own twists to classic moves like squats, lunges and burpees to help you challenge the core, build stronger booty and increase your results.
Here are seven of his best abs and butt exercises to add to your next workout.
1. Rotated reverse lunge
https://www.youtube.com/watch?v=xnqkbsjoijy
- Extend your legs hip-width and hold one dumbbell with your hands with your elbows in front of you. This is the starting position.
- Raise your chest, flatten your back, shoulders behind you, and your core engages, and take a big step back on your left leg.
- Lower your body until your right thigh is parallel to the floor. You need to bend your knees about 90 degrees and hover your left knee several inches above the ground.
- Rotate the torso to the right and point the dumbbell towards your right hip.
- Reverse the entire movement and return to the starting position.
- Again, this time I’ll retreat with my right leg and rotate my torso to the left.
- Continue with alternating aspects.
2. Overhead dumbbell rotation to squat
https://www.youtube.com/watch?v=u0dwehftwui
- Stand with your feet shoulder-width aligned, and hold one dumbbell with both hands at shoulder level. This is the starting position.
- Keep your back flat, cover your core, raise your chest, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor.
- Pause, then return to your standing position, rotate to the right, and push the weight overhead.
- Reduce the weight when you return to the starting position.
- Again, this time I’ll rotate it to the left.
- Continue with alternating aspects.
3. Lateral high knees from burpee to burpee
https://www.youtube.com/watch?v=qjzfuhtuhqi
- He’s tall with his legs hip-width wide and his arms on your side.
- Lift your right knee as high as possible (at least up to hip level). At the same time, bend your left elbow, raise your left arm, and then raise it in running motion.
- This will quickly switch arms and legs with high knees with high knee runs, moving left in a total of four steps on each stride.
- Here you do the burpee: release your legs, bend your knees, push your hips back, squat down, and place both palms on the floor. Return your feet to the push-up position, then put your feet back in your hand, then return to your standing position.
- Repeat the entire sequence. This time, we will move laterally to the right for four steps.
- Continue alternately in directions.
https://www.youtube.com/watch?v=zmi989h1m8k
- Start with your hands and knees, then your hands just below your shoulders and knees, just below your hips. Flat your back and neutral neck (along with your spine).
- Keep your arms straight, apply the core, bend both knees 90 degrees, and raise your left leg until your feet point towards the ceiling. The left glute is squeezed as hard as possible at the top of the movement.
- Reverse the movement and lower the left knee to the starting position.
- Perform equal personnel on both sides.
https://www.youtube.com/watch?v=vryarkrlzbw
- Draw your legs at hip width, and hold the dumbbells in your arms with arm length.
- Raise your chest, flatten your back, shoulders behind you, and your core engages, and take a big step back on your left leg.
- Lower your body until your right thigh is parallel to the floor. You need to bend your knees about 90 degrees and hover your left knee several inches above the ground.
- Pause, then press your left foot to return to the starting position. When pushed out, kick with your left foot and squeeze the glute.
- Again, this time I’ll retreat with my right foot.
- Continue with alternating aspects.
https://www.youtube.com/watch?v=paeocl5xvoc
- Lie on your back, lie flat on the floor, palms on the floor. Bend your knees and plant your feet flat on the floor.
- Pull your belly button in, push the core muscles in, squeeze the glut and push your hips up, forming a straight line from your knees to your shoulders.
- Lift your right foot off the floor and pull your right knee towards your chest. This is your starting position.
- Place your head on the floor, with your core wrapped around you, running forward with your right foot down your bottom, straighten your right foot so that your right foot hovered a few inches away from the floor.
- Pause and then return to the starting position.
- Perform equal personnel on both sides.
7. Dumbbell swing
https://www.youtube.com/watch?v=w02kdev11ow
- With your feet wider shoulder-width, hold one end of the dumbbell in your hands, and hold your fingers in place to make sure the grip is safe.
- Flat your back, straighten your arms, engage with your core, push your hips back and swing a dumbbell between your legs.
- Now, squeeze the glut and explode, swinging the dumbbells to shoulder level.
- Turn the dumbbells between your legs and start the next person.
