New Zealand's Premium Health Services Directory

search for health related services

10-Minute Butt And Abs Workout

glutes female

Your glutes and abs muscles might not seem like they work together, but adding some glute work into your abs routine can be a strategic way to work your muscles efficiently and safely, explains Cristina Osorio, a trainer at Las Vegas-based gym TruFusion. 'The body works together, all the muscles as a team,' Osorio tells SELF. Having strong glutes will help to strengthen your entire posterior chain (the muscles along the back of your body), including your lower back, which is involved during some core-focused exercises.

Osorio created this 10-minute workout for SELF to work both muscle groups in one challenging but effective routine. Plus, the moves in her workout also train you to perform better in day-to-day life. 'I love this workout because these exercises are functional,' says Osorio. 'This is vital in your everyday life because it will help you walk, run, sit with proper posture, and even balance.'

Here's How To Do This Workout:

  • Warrior 3 Leg Balance ' 15 reps on each side
  • Step Up With Knee Lift ' 15 reps on each side
  • Marching Glute Bride ' 15 reps
  • Pilates 100 ' 1 rep
  • Dead Bug ' 15 reps
  • Forearm Plank Rocks ' 15 reps

Repeat a total of 2 times
It should take you about 10 minutes to complete both circuits.

Equipment Needed: A step or sturdy workout bench

Here are some handy GIFs to help you learn the moves.

1. Warrior 3 Leg Balance ' 15 reps on each side

Whitney Thielman

  • Stand on your left foot and lift your right knee in front of your body.
  • Reach your torso forward as you extend your right leg behind you. Keep your standing leg slightly bent as your torso becomes parallel with the floor. Extend your arms overhead to help with balance.
  • Pause for a second, then reverse the movement.

That's 1 rep, do 15. Then repeat on the other side for 15 reps.

2. Step Up With Knee Lift ' 15 reps on each side

Whitney Thielman

  • Stand in front of a box or step, about one foot away.
  • Step up with your left foot and drive your right knee up toward your chest.
  • With control, step your right foot back to the starting position and follow with your left foot.

That's 1 rep, do 15. Then repeat on the other side for 15 reps.

3. Marching Glute Bride ' 15 reps

Whitney Thielman

  • Lie faceup on your mat with your knees bent and feet flat on the floor. Lift hips off the mat into a bridge'this is your starting position.
  • Keeping your right knee bent, lift your right foot off the floor. Try to keep your hips still.
  • Pause for 1 second. Slowly lower your right foot to the ground but keep your hips lifted.
  • Now repeat on your left foot.

That's 1 rep, do 15.

4. Pilates 100 ' 1 rep

Whitney Thielman

  • Lie on your back with your knees bent. Point your toes, squeeze your heels together, and extend your legs out to about a 65-degree angle, or lower to the ground for more of a challenge.
  • Lift your head and shoulders off the mat and extend your arms by your side. (If you have a sensitive neck, you can keep your head on the ground.)
  • Pump your arms up and down using your triceps, inhaling through the nose for five pumps and exhaling out of the mouth for five pumps.

Continue and repeat the set of 5 inhales and 5 exhales a total of 10 times to complete 1 set of 100.

5. Dead Bug ' 15 reps

  • Lie on your back with your feet in the air and knees bent 90 degrees. Raise your arms in the air so that your hands are directly above your shoulders.
  • Slowly extend your right leg in front of you and your left arm above your head, keeping your lower back pressed against the floor.
  • Return to the starting position. Repeat on the other side.

That's 1 rep, do 15.

6. Forearm Plank Rocks ' 15 reps

Whitney Thielman

  • Start in a forearm plank with your elbows stacked underneath your shoulders.
  • Rock your entire body forward, so your shoulders go past your elbows toward your hands.
  • Rock back to the starting position.

That's 1 rep, do 15.
Repeat a total of 2 times.

source: medimatters.net

IN AN EMERGENCY CONTACT 111

MediMatters

  • coenzyme q10

    Surprise Findings with Coenzyme Q10

    Coenzyme Q10 is one of the most important nutrients in the energy system. It is also an integral antioxidant and helps promote healthy aging. It has an outstanding reputation for heart, cholesterol, and blood pressure support...

  • age-related-diseases-include-macular-degeneration-AMD-cataracts-diabetic-retinopathy-glaucoma

    Five tips for healthy sight

    Millions of individuals experience eye problems each year. Some eye issues result in permanent vision loss or blindness, while others can be corrected with contact lenses or glasses...

  • how-social-media-reflects-our-daily-mood-changes

    How social media reflects our daily mood changes

    Researchers from the University of Bristol in the United Kingdom have used a dataset of more than 800 million Twitter messages to evaluate how collective mood changes over the course of 24 hours and across the seasons...

  • happiness-health-and-healing-a-natural-foundation-for-a-healthy-mind

    Happiness, Health, and Healing: A Natural Foundation for a Healthy Mind

    Today, more than ever, we are plagued with a myriad of stress and factors that can make any person suffer issues from simple anxiety to clinical depression. Children, finances, physical health, church, work, school, neighbors, family, friends, and our own minds and decisions can play a role in how we think, act, and live...