Glutes and core at home – 8 weeks

Glutes and core at home with a band around the knees: three 30-minute sessions and two walks a week, eight weeks of progression from a light band to dumbbells.

At home with a band

All you need is a band around the knees and a mat. Dumbbells are a plus but not required. Three 30-minute sessions a week plus two brisk walks. The session is the same every time – repetition and progression give results, not variety.

Progression

Weeks 1–2: learn the exercises, light band. Weeks 3–5: a harder band or more reps, keep rests short. Weeks 6–8: add dumbbells to the bridges and lunges if you have them, and hold the plank longer. Count how many lateral steps and bridges you manage in week 1 and compare with week 8.

Core and waist

Dead bug, side plank and plank build the deep abdominals that hold the waist in. Draw the belly in and exhale on the hard part. Visible abs come down to body fat – the walks and your diet do more than the core exercises.

The program is general training. If you are pregnant or recently gave birth: use the mothers' programs instead.