Most people think that their life nowadays is a much more determined, choreographed dance for a balance of responsibilities. When it comes to work, our available time may be limited; Hiding in 20 minutes a day to exercise is often a win.
So if you want to streamline your workout time to get the most push for your money, it can be a smart idea to focus on exercises that target multiple muscle groups simultaneously, providing an effective way to strengthen your body. A bonus? By working on different muscle groups at the same time, these exercises better mimic how we use our muscles in daily life, hence these are referred to as “effective training”.
The two most important areas need to be strengthened Core and glutes. Together, these two main muscle groups form most of the entire trunk and provide a stable foundation for the limbs for optimal mobility.
Why is it important to strengthen the core and glutes?
We often hear about the importance of the core energy, but many people are not entirely sure what the core energy includes. Too often, many find it synonymous with “abs”. But the core refers to all the muscles in the trunk in 360-degree terms, including:
- Rectus abdominis (“six-pack” muscle)
- Internal and external diagonal (side of trunk)
- Transverse abdominis (a deep core muscle that is heavily involved in stability)
- Psoas Major and Minor (muscle that connects the inside of the spine and the pelvis to the buttocks)
- Erector spine (spinal extender)
- Pelvic floor muscles
Jean SchaeferAn NSCA-certified energy and conditioning specialist and its owner ARC Athletics In New York City, it is said that the core is the main anchor for the body. “These muscles help keep us stable as we move our limbs through space,” he explains. “Living in New York, I occasionally ride the subway, and when the train suddenly stops, I notice it’s my core muscle that works to keep me stable.”
Although Glue Technically the key part, these are so necessary that they deserve their own focus. For example, Schaefer believes that less use of glutes can contribute to chronic lower back pain. Strengthening them is important not only for athletic performance, but also for everyday function.
“A lot of times, I’ve seen clients and athletes have general lower back pain, and their lower back pain decreases when they work to strengthen their glutes,” he says. “Doing something as simple as attaching your glutes while standing can actually take the pressure off your lower back and reduce back fatigue and lower back pain.”
4 best exercises that target the core and glutes simultaneously
This is a rotation exercise, which means it trains your core to be a stable anchor when your arms go into space. You can increase the intensity by selecting a dense band.
- Attach a resistance band to a pole or other stationary object. You can perform the exercise by kneeling or standing, but the band should bend the elbows just in front of your chest and your body should be perpendicular to where the band is anchored. Your starting position should be far enough away from the anchor point so that there is decent tension in the band.
- Straighten your arm by pushing away from your chest against the tension of your core and glue ties, bands.
- Hold the extended position for full breathing and then return.
- Perform two to three sets of 15 to 20 repetitions.
Plank with leg extensions
Plankton is one of the best exercises to strengthen your core. By including single-leg augmentation, you will make your glutes more active. You can even add a small loop resistance band around your ankle for a bigger challenge.
- Get a forearm plank position. Squeeze your glutes and engage your abs by drawing your belly button up to your spine. Your body should be in a straight line from your head to your heels. Breathe slowly and evenly.
- When maintaining proper form, lift your right leg about four to six inches above the floor without bending your knees.
- Return to starting position with control.
- Repeat 15 slows and then change sides.
Schaefer says it’s a great exercise for the core and glutes: pushing the ankle to the ground and fixing the glue and not letting the buttocks go sideways.
- Rest your head and shoulders on top of a round dome Say BOSU Keeping your hips up in the air, bend your knees 90 degrees, and keep your feet flat on the floor. Cross your arms over your chest.
- Inhale, attach your core and glutes to raise one knee up and then bring it down.
- Alternate direction, marching in place for 30-45 seconds.
Birds are dogs
According to Schaefer, “the bird dog is a great way to actively engage the glue with hip extensions, and the core muscles work to keep you stable when you move the limbs away from the body.”
- Go to the tabletop position with all four knees, including a flat back and wrists under your shoulders.
- Employ your abs. Keep your neck and spine in a neutral position.
- Stretch your right arm and left leg away from the body at the same time and keep your balance. Your arms should be straight forward and your legs should be straight back. Both should be parallel to the floor.
- Hold the position for a few seconds before returning.
- Repeat the same procedure on the other side. Continue changing sides until you have a total of 30 repetitions.
Schaefer recommends doing this exercise two to three times per week. Remember to go slow, focus on your form and feel that your muscles are working together not only for a more efficient workout but also more efficient and effective.
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