AT HOME GLUTE AND ABS PROGRAM

Engage core, thighs, glutes, and hamstrings with standard lunges by driving up from a stable heel, keeping chest up and core tight, and guiding the knee over the front foot.

Perform a triple lunge—reverse, side, and front lunges—to target glutes and quads on leg day, stabilize with a fixed foot, and keep chest up and tight.

Start from a standard squat with toes pointed out slightly and press off the toes rather than the heels. Push the shins forward to really accentuate the calf muscles.

Perform a squat with an oblique twist using a dumbbell, lower to ankle level and twist to the opposite shoulder, while keeping the core tight to engage glutes and abs.

Perform squats with side leg raises by pushing off your heels and lifting the leg as you rise. Keep the heel leading, core tight, and chest up.

Perform squat pulses with feet shoulder-width apart, clasped hands, pulsing six inches, then drop into a full squat and squeeze, and repeat.

Perform squat jumps with weight on the heels and arms driving upward. Keep glute tension throughout, and let your legs rebound slightly as you rise, like you're flying.

Master single leg Romanian deadlift by guiding gaze to avoid neck strain, dragging the dumbbell along the thigh, hinging the hips, keeping weight on the heel, and squeezing the glutes.

Perform side step ups from an elevated platform, press off base, tap your foot on floor with a slight squat, and thrust up to drive knee toward ceiling.

Perform the single leg glute bridge to target all three glute muscles and hamstrings; lie on your back, bend knees, stabilize with hands, and lift the leg using the heel.

Perform elevated sideline leg raises to lift your hip off the floor, balancing on your elbow, and keep your core tight to target the outer thighs.

Side lying hip raises target the gluteus medius by keeping the glutes squeezed as you lift and lower. Switch sides and brace on your elbow, squeezing at the top.

Perform a side lunge to target hamstrings, quads, glutes, and inner and outer thighs; sync your hip with lunging leg and push into it, keeping knee from crossing toes.

Seated leg extensions target the quads; sit upright with a tight core and chest up, then extend one leg and place the foot on its heel.

Perform seated hip abductors with a resistance band above or below the knees to pulse and engage the outer glutes, with forward and backward leans to target different areas.

Perform in-house squats as a constant move: jump in the air with feet wider than shoulder width, land, lower into a squat, jump out, and land with feet together.

Isolated reverse lunges place your weight on your front heel, press off that heel to come back up, and focus on your quads and glutes.

perform high to low side lunges with a wide stance and toes forward, shifting your weight from side to side to target the side glutes and hamstrings.

Perform a dumbbell plie squat with hands between the legs, lower straight down and rise while keeping knees aligned with ankles, and push knees outward for resistance.

Engage core in a fire hydrant move on hands and knees, look down, keep shoulders over hands, hips over knees, and lift leg to 45 degrees with a 90-degree knee.

Perform an elevated single-leg glute bridge to target the glutes and hips, driving through the heels and squeezing the glutes to lift the hips, then lower and repeat.

Perform donkey kicks by kneeling with hands under shoulders and knees under hips; bend the right knee at ninety degrees, lift the knee without touching the floor, and repeat.

Perform chair squats to activate the glutes, pausing on the chair for 1–2 seconds, then drive up and squeeze the glutes at the top.

Perform Bulgarian split squats with the rear foot elevated, drive the knee down, keep the leg going straight down, and align the knee with the toes.

Use a resistance band placed above the knees to perform banded side leg raises, focusing on the side glutes, switching sides and raising the heel first.

Perform ab crunches by lying on your back with hands behind your head, exhale as you lift, focus on the abs, avoid neck strain, and pause one second between reps.

Perform dumbbell or kettlebell swings as a hip hinge, not a squat, swinging between the legs and thrusting to eye level with a light grip, top squeeze, and bottom stretch.

Perform jumping jacks with your joints slightly bent throughout the movement to prevent injury, and keep your arms and knees bent to stay loose.

Engage your lower core and perform flutter kicks with legs together, toes pointed up, in various positions (elbows, head down, or head up) for a focused lower tummy workout.

Perform standing alternating toe touches to build core stability while keeping arms out, chest up, and guiding your toes toward your hands.

Perform in and out crunches by sitting up in a v-like position, extending your legs fully, and driving your knees back in toward your chest.

Perform bicycle crunches to lift your chest and engage upper abs, twist by extending your left leg toward opposite knee, with shoulder blades barely touching floor on inhale and exhale.

Perform plank jacks in full plank or on your elbows, moving legs in and out like a jumping jack to train legs and core with stable, controlled motion.

Perform a side plank with a reach under, twist so your chest becomes almost parallel to the floor, then twist back to the starting position while keeping a straight line.

Perform elevated front planks with arms under the shoulders to maintain a straight line, engage the core by pressing off the toes, and breathe steadily while holding.

Engage your glutes and abs with side plank dips from a left side elbow plank, heels stacked, lower the pelvis to hover, exhale, and lift back into the side plank.