5-step hamstrings, glutes and abs workout

February 5, 2024

132

You're going to love today's hamstring, glute, and abs workout! It consists of a series of exercises designed to strengthen the muscles on the back side of the lower body and activate the abdominal muscles.

I love training all parts of the body, but exercises that target the lower body and core are great because they support your balance and stability, enhancing your body's ability to move well every day.

I love sharing courses like this – but did you know there are 5 new ones posted every week? rock your life? We've got courses you can do, and challenge programs you can join – programs that give you options no matter what stage of life you're at, whether you're still of riding age, in menopause or post-menopausal.

Get a 30-day trial via this link And check out all the incredible perks of becoming a member rock your life!

You can do today's workout at home with some optional weighted objects (water bottles, dumbbells, or what have you) and an elevated surface.

let's start!

Great training today! Now, let us create a plan for you that puts together a complete sequence of such workouts to strengthen your entire body, like the Rocking Abs and Booty Challenge from Rock Your Life! This challenge works your entire body, especially your glutes and abs!

Start this challenge today!

(Back to rock and roll? Just use the “Return Member” button on the same page!)

Sculpt hamstrings, booty and abs

Click to expand and see all exercise descriptions

Equipment: Elevated surface, weights; Hamstring options: Medicine ball, sliders, or elastic bands
Format: Execute this loop 3 times within the recommended repetition range.

Single-leg hip press (8-10 reps per side)

Sit on a mat in front of your elevated position and place a weight on your hip crease.
Press up with your elbows and feet so your back is resting on the elevated surface; the edge of the surface should be at the base of your shoulder blades. Your knees should be aligned with your ankles and your feet on the mat.
Brace your core and push through your heels, lifting your hips and weight toward the ceiling, keeping your knees in line with your toes, squeezing your glutes and pausing at the top.
In this position, shift the weight into the crease of your right hip and extend your left leg off the mat.
Lower your hips back to the mat under control and repeat the sequence for maximum reps while keeping your left leg lifted and your hips level with each other.
Switch sides and repeat sequence for maximum reps.
MOD: Keep your feet planted on the ground during this exercise and/or perform this sequence without weights.

Romanian deadlift(6-10)

Start standing with feet hip-distance apart, core braced, shoulders back and down (as if you were standing against a wall), and a weight in each hand.
Push your hips back and pivot as far forward as possible while keeping your back flat, bend your knees slightly, and bring the weight close to your calves.
Using your entire foot to return to standing, press your hips forward, feeling your hips work the lift, and be careful not to lean back at the top.
Repeat for your maximum number of reps.

Stay strong, healthy and fueled for your active lifestyle!

my delicious chocolate protein Support your healthy, active lifestyle and nourish your body with 21 grams of organic plant-based protein containing all essential amino acids.

get your me Chocolate protein is here!

Hamstring pull-ups (10-15)

Lie on your back with your feet on the ball or use TRX straps
Brace your core and lift your hips off the ground, forming a straight line with your shoulders, back, hips, knees, and ankles. Use your arms to support yourself on the mat to avoid neck strain.
Pause briefly. Bend your knees and contract your hamstrings, bringing the ball/band as close to you as possible while keeping your shoulders, back, hips, and knees in a straight line.
With control, extend your legs to the starting position of lifting your hips.
Repeat for your maximum number of reps.

Calf raise series (12-18)

Stand with feet hip-distance apart, core braced, chest lifted, shoulders back and down (as if leaning against a wall), holding a weight in each hand at your shoulders or sides.
Alternate with feet parallel, toes in, and heels in (5 repetitions per set), lift heels as high as possible off mat under control, then slowly lower (be careful not to shift your weight to one side). side) to one side or forward).
Repeat for your maximum number of reps.
MOD: Remove the weight and perform the move using only your body weight.

Alternating Reverse Lunge Crunches (8-12 reps per side)

Start standing with feet hip-distance apart, core braced, chest straight, and a weight in each hand on your shoulders.
Step your right foot across and behind you so that your right knee ends up behind your left heel, forming a reverse kneeling lunge. Keep your chest up and be careful not to lean forward past your knees or let your back knee touch the mat.
Standing driving through your front heel, as you step your right leg forward, push your knee up and to the right, performing an oblique crunch, then return your foot to the starting upright position.
Complete one repetition of this exercise by repeating the reverse lunge crunch on the other side.
Continue alternating to reach maximum rep range.
MOD: Remove the weight and perform the move using only your own body weight, or perform a regular reverse lunge.

Well done rock star! The time and energy you invest in yourself and your health can make a huge difference! Let me know what you think of today’s movement in the comments below.

I'm excited to meet you at my online home fitness studio and women's fitness community ROCK YOUR LIFE!

Check out the amazing progress Rock Your Life member Denise shared along the way Just 2 months and 2 challenges!

“I took some more progress photos, I'm so happy! I didn’t expect that I would still have muscle at almost 50 years old! ! Betty Rock you changed my life! “

– Denise

I'm excited to see you enter Rock Your Life, where you can access:

50+ challenge projects You can start, stop and reuse as many times as you need! Opt-in to receive daily emails to support your journey!
Life Stage Training Guide Use my guide to period training for women, perimenopausal training, or postmenopausal training to make your training more effective!
Over 1,000 home fitness classes Choose based on length of time, type of exercise, body parts trained, and more, so you can stop, drop, and enjoy Betty Rock anytime, anywhere!
Over 300 healthy, delicious Betty Rocker recipes!
Top level support You can make new friends via email or in our private women's fitness community and get support from me and Team Betty Rocker coaches as you check in!