Hip, glute, core workout for beginners *follow along* – at home workout for seniors and beginners
Glutes: Strong glutes not only give you that sculpted look, but they’re also crucial for core stability, posture, and powerful movements like jumping and running.
Core: A strong core provides stability throughout your entire body, improves posture, and protects your spine.
Here are some exercises you can include in your hip, glute, and core workout:
Bodyweight Exercises:
Squats: A fundamental exercise that works your glutes, quads, and core.
Lunges: Great for working your glutes, hamstrings, and core with a balance challenge.
Glute bridges: Targets your glutes and core in an isolated movement.
Plank: A classic core exercise that strengthens your entire core.
Side plank: Works your obliques and core for improved rotational stability.
High knees: A cardio exercise that gets your heart rate up while engaging your core and glutes.
Weighted Exercises (can be dumbbells or kettlebells):
Romanian deadlifts: Targets your hamstrings and glutes while engaging your core for stability.
Bulgarian split squats: A variation of lunges that can be done with weights for added challenge.
Deadlifts (begin with bodyweight): A compound exercise that works your entire posterior chain (backside) including glutes, hamstrings, and core.
Tips:
Warm up before your workout: This helps prevent injuries and prepares your muscles for exercise.
Focus on form: Proper form is essential to maximize results and minimize the risk of injury. Don’t hesitate to lower the weight if you can’t maintain good form.
Listen to your body: Take rest days when needed and don’t push yourself through pain.
Consider your fitness level: Choose exercises and weights that are appropriate for your current fitness level.
Resources:
You can find many free hip, glute, and core workout routines online or in apps. Here are some resources to get you started:
Search for “hip glute core workout” on YouTube: youtube.com
Websites with workout routines: ACE Fitness (https://www.acefitness.org/resources/everyone/exercise-library/) or the American Council on Exercise (https://www.acefitness.org/)