Directions for the abs-glutes program
Complete the circuit with no pause between exercises. After completing the circuit once, take a 60 seconds pause, and repeat the circuit. For better results, complete the circuit three to four times. This program should be performed three to four times a week and combined with 20 minutes of moderate intensity cardiovascular exercise, such as stationary bike.
Exercise 1: The Angel
Target areas: Trunk (abs, back, pectorals) and arms.
Repetitions: 15 repetitions on each side (alternating).
A. Begin on the floor in the plank position, with arms at shoulders width and your feet together. Your body should be parallel to the floor and your head in line with your spine (picture A). Hold the position for 2 to 3 seconds.
B. Transfer your weight on your left hand by lifting your right arm toward the ceiling, so that your body becomes perpendicular to the ground. Your feet should now be one on top of the other (picture B). Hold for 2 to 3 seconds, and return to the plank position. Repeat on the opposite side.
Exercise 2: Glute Bridge
Target areas: Legs (glutes and hamstrings), back and abs (as stabilising muscles).
Accessories: Exercise ball
Repetitions: One set of 15 to 20 repetitions.
A. With arms on each side, lay on your back with your lower legs on the ball. Thrust your pelvis up and hold the position (A).
B. While holding your pelvis in that position, roll the ball toward your glutes by flexing your knees (B). Then, straighten your legs away from you without touching the floor with your pelvis. Repeat.
Exercise 3: Squat-crunch
Target areas: Abs (with thigh abductors and adductors as stabilising muscles).
Accessories: Exercise ball.
Repetitions: One set of 15 to 20 repetitions (for a total of 10 repetitions for each side).
A. Sit on the ball about 1 ½ meters away from the wall, facing it. Walk forward in order to position your lower back on the ball and your legs on the wall at shoulders width. Cross your arms on your chest (A).
B. Flex your abs in order to bring your right shoulder to your left knee (B). Slowly go back to the lying position, and then repeat on the opposite side. Repeat the exercise by alternating sides.
* Beginners: Do the exercise with your feet on the ground rather than on the wall.