Glutes and core at home
Glutes and core at homeBeginner8 exercisesabout 30 min
A band around the knees and the floor is enough: glute bridges, kneeling hip thrusts, lateral walks, clamshells, reverse lunges – and core with dead bug, side plank and plank. If you have dumbbells: hold one on the hips in the bridges and one in each hand in the lunges. Thirty minutes, three times a week, and you will notice it in four weeks.
Exercises
Banded Glute Bridge3 sets × 15 · rest 45 sBanded Kneeling Hip Thrust3 sets × 15 · rest 45 sBanded Lateral Walk3 sets × 12/sida · rest 45 s
Banded Clamshell3 sets × 15/sida · rest 30 s
Bodyweight Reverse Lunge3 sets × 10/ben · rest 45 s
Dead Bug3 sets × 10/sida · rest 30 s
Side Plank3 sets × 30 s/sida · rest 30 s
Plank3 sets × 30 s · rest 30 sRun the workout in Passboken
Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.