The 12-Minute Workout That’ll Blast Your Abs and Your Butt
“Building a strong core and glutes are vital for cyclists, since they will improve your speed and help you power up hills and crush inclines,” explains Lindsey Clayton, an instructor at Barry’s Bootcamp and cofounder of the Brave Body Project.
This abs and butt workout created by Clayton will challenge your core and glute strength, while also improving your balance—also important for strong climbs.
If you are a beginner, you can complete this circuit using just your bodyweight. More advanced? This circuit can be made more challenging by adding weights for the sumo squat, deadlift, and glute bridge, or adding a mini-band around the legs or ankles.
How to do it: Perform each move for one minute, focusing on one side at a time for the unilateral moves. (For the deadlift, kickback, lever crunch, and glute bridge, you will work your right side through the first round of the circuit). Rest for 30 seconds after you finish the right side. Then start over and perform the circuit again, using your left side for the unilateral exercises, crunching your butt all the way.
Put your arms in front of you, with hands in a prayer position. Stand with your feet slightly wider than shoulder-width apart, toes pointing out to the sides. Squat a few inches, pressing your glutes back as you lift your arms out to the sides – feel the pull in your butt. Lift your heels and balance on the balls of your feet, deepening your squat until your thighs are nearly parallel to the floor. Pause, then lower your heels and rise back to the start position. For an extra burn, you can pulse at the bottom.
Stand tall with both feet on the ground, arms at sides. Shift weight to left leg, hinge forward from the hips, allow left knee to bend slightly, and lower torso to the floor, as right leg lifts behind you. Hinge forward as far as comfortably possible while maintaining a straight back and proper form. In a controlled manner, return to the starting position. Repeat.
Start on all fours, knees under hips and shoulders over wrists. Keeping back flat, extend right leg straight out. Then, bring right knee in, hovering just above the floor. Repeat.
Single-Leg Glute Bridge
Lie faceup, knees bent, feet planted, arms down by sides on the floor. Lift left leg up toward the ceiling, so that both knees are aligned. Engage glutes as you lift hips up, driving through right heel. Lower your butt back to the floor, then repeat.
Begin by lying face up with your knees bent at a 90-degree angle and your feet firmly on the ground. Crunch up, and at the same time, straighten your left leg and lift it off the ground. Reach diagonally for your left foot with your right arm. Return to starting position and repeat.
Lie face up with both hands behind head, elbows wide, and legs in a tabletop position with knees over hips. Peel right shoulder off mat to bring right elbow toward left knee, as you extend right leg straight. Reverse to draw left elbow to right knee as you extend left leg straight. Continue alternating.