Bodyweight Ab and Glute Circuit

Target the Belly and Backside

Whether you work out at home or in the gym, check out this awesome ab and glute circuit workout that requires very minimal equipment and time. Target both your belly and backside with only an exercise ball and your own bodyweight. Give this one a try and let me know what you think!

Ab & Glute Circuit Workout

Regular Floor Crunches with a Two-second Hold at the Top

Regular Floor Crunches with a Two-second Hold at the Top

Start in a regular crunch position, lying on the ground, knees bent and hands behind your head. Crunch up toward the sky, keeping your elbows butterflied out and using your abs to crunch up. At the top of the crunch, hold for two seconds, then lower head back toward the ground and repeat 10 reps.

G-Tip: Don’t use your hands to pull your neck. Instead, use your abs muscles to drive the crunch toward the sky. You should feel no tension in your neck and all the tension in your core.

Abs with Feet Elevated

Abs with Feet Elevated

Start in a regular crunch position, lying on the ground. Bring your hands behind your head and feet straight up toward the sky and perpendicular to your body with one foot crossed over the other. Perform a crunch, keeping your legs elevated the entire time. Do 10 crunches, then switch your feet and do the final 10 crunches for a total of 20 crunches.

G-Tip: Crunch up toward the sky rather than toward your feet. With your feet elevated, it is natural to want to crunch up toward your toes, but keep your focus and crunch moving directly up toward the sky.

Bicycle Crunches

Bicycle Crunches

Start in a regular crunch position, lying on the ground with your hands behind your head. Lift your feet off the ground and start by bringing your opposite elbow to opposite knee. Slightly lower back toward the ground to a neutral position before switching sides to bring other knee to opposite elbow and continue alternating back and forth until you complete 10 crunches on each side.

G-Tip: Be sure to keep your back lifted off the ground as you slightly lower to a neutral position before switching from one side to another. Your back will stay up off the ground throughout the entire 20 bicycle crunches (10 on each side).

Figure 4 Hip Thrusts

Figure 4 Hip Thrusts

Lie on the ground with your arms down by your side and knees bent. Place the outside edge one foot over your quad, forming a figure four with your leg. Thrust your hips toward the sky, squeezing at the top, then lowering back toward the ground to the starting position. Do 10 reps, then switch legs and repeat on the other side.

G-Tip: While you are thrusting up toward the sky, keep your knee open in a figure four, not allowing your knee to cave in as you come up.

Ball plank with Alternating Leg Extension

Ball plank with Alternating Leg Extension

Get into a plank position with your forearms on an exercise ball out in front of you. Open your stance so you feel stable and ready to move on. Slowly and with your foot flexed, lift one foot up toward the sky, squeeze at the top, then lower and repeat on the other side. Perform 10 total reps, five on each side.

G-Tip: This is an advanced movement that requires quite a bit of core stability. Be sure you go slow and take your time as you switch between one side to the other. If you are a beginner, start with a 20-second plank off the exercise ball and work your way up to the leg extensions.

Hip Thrusts off Exercise Ball

Hip Thrusts off Exercise Ball

Start lying with your back on an exercise ball and knees bent, feet shoulder-width apart. Cross your arms at your chest or place them on your hips. Lower your glutes toward the ground, then thrust your hips up toward the sky, squeezing your glutes at the top. Lower your glutes back down toward the ground and repeat the movement until you have completed 10 reps.

G-Tip: With each rep, as you thrust up toward the sky, focus your weight in your heels rather than your toes.

Single-Leg Hip Thrusts off Exercise Ball

Single-Leg Hip Thrusts off Exercise Ball

Start lying with your back on an exercise ball and knees bent, feet shoulder-width apart. Place your hands on your hips for stability. Extend one leg out in front of you so it is parallel to the ground. Lower your glutes back down toward the ground while keeping your foot elevated off the ground. Thrust your hips up toward the sky, squeezing your glutes at the top. Repeat the movement 10 times before extending opposite leg and performing the exercise on the other side.

G-Tip: The goal is to keep your foot elevated and leg as straight as possible throughout the entire exercise. If you are a beginner, add a little bend to your knee until you gain better core stability.

After you have completed the full circuit, rest for a few minutes, then repeat the circuit one more time. Have fun, dig deep and feel the burn!

I would love to hear from you. Tell me how you enjoyed the circuit!

Gina Aliotti

Gina is Co-Founder of Devotion Nutrition. She is a Professional Figure Competitor, certified personal trainer, certified yoga instructor, CrossFit instructor, nutritionist, and fitness consultant. Her passion is to inspire, motivate and teach people the tools to reach their lifelong fitness goals, in a realistic and fun way.

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