Focus Fitness' free training plan: Trim the abdominal and gluteal muscles

Today we will introduce you to the best exercises for training glutes and abs. These exercises will help you strengthen and shape your glutes while building a strong and toned abdominal area.

Abdominal and gluteal exercises:

1. Hip Thrusts:

• Technique: Sit with your back against the bench and place the barbell above your hip. Lift your hips up, pushing through your glutes, and slowly lower back down.
• Series, repetitions: 3-4 series, 10-12 repetitions.
• Tempo: Up faster and down slower.
• Which muscle does this exercise specifically train: Glutes and glutes.
• Basic mistakes or how not to injure yourself: Avoid too much weight, which can lead to incorrect technique

2. Sumo Deadlifts:

• Technique: Stand with your feet wider than shoulder width apart. Wider fork position, narrower grip. Lift the weight up by straightening your back and hips.
• Series, repetitions: 3-4 series, 8-12 repetitions.
• Pace: Fast lifting and controlled lowering with braking.
• Which muscle does this exercise specifically train: Strengthens the gluteal muscles and inner thighs.
• Basic Mistakes or How to Avoid Injuring Yourself: Make sure your technique is correct to avoid back injuries. Do not allow your back to hunch, and in the final phase of the exercise, do not tilt your body too far back.

3. Cable Kickback:

• Technique: As the upper body leans forward, move one leg back as the legs form a 90 degree angle.
• Series, repetitions: 3-4 series, 8-12 repetitions for both legs.
• Tempo: Fast rearward and lowering with controlled braking.
• Which muscle does this exercise specifically train: Strengthens the gluteal muscles.
• Basic mistakes or how not to injure yourself: Make sure that only the legs move and the body is still. Keep a steady pace to avoid breakdowns in technique.

4. Abduction (Removal of the thigh):

• Technique: Remove the legs to the sides, then slowly close them.
• Series, repetitions: 3-4 series, 12-15 repetitions.
• Pace: Controlled movements.
• Which muscle does this exercise specifically train: Strengthens the gluteal muscles.
• Basic mistakes or how not to injure yourself: Do not use too much weight, which can put too much pressure on the hip joints.

5. Russian Twist (Body twists):

• Technique: Sit on the floor, lean your upper body back slightly, keeping your legs slightly elevated. Twist your torso from one side to the other, touching the floor with your hands.
• Series, repetitions: 3 series, 15-20 repetitions for each side.
• Pace: Controlled and steady.
• Which muscle does this exercise specifically train: Strengthens the lateral body muscles and abdominal muscles.
• Basic mistakes or how not to injure yourself: Take your time and keep your back straight.

6. Single Leg Raises:

• Technique: Lie on your back and raise one leg in the air.
• Series, repetitions: 3-4 series, 8-12 repetitions for both legs.
• Tempo: Fast rise and slower descent
• Which muscle does this exercise specifically train: Strengthens the abdominal muscles.
• Basic mistakes or how not to injure yourself: Keep your stomach tight and don't use too much weight.

Stay tuned to our blog and social media channels as we'll be sharing more fitness tips, inspirational stories and exciting workouts with you soon. Focuses Fitness is always there for you to help you achieve your fitness goals and live a healthier and more active lifestyle!