30 Core Exercises to Strengthen Abs, Back, and Glutes

Personal trainer Stephanie Mansour has designed a comprehensive 30-exercise workout targeting the core muscles, including the abs, back, and glutes, to improve posture, stability, and balance, with a focus on strengthening the glutes and hamstrings through exercises like hip thrusts, hamstring curls, and Swiss ball exercises. The workout aims to enhance overall lower body strength and reduce the risk of injury, benefiting individuals of all genders." This description highlights the primary topic (the workout designed by Stephanie Mansour), the main entity (Stephanie Mansour), the context (improving posture, stability, and balance), and the significant actions and consequences (strengthening core muscles, enhancing lower body strength, and reducing injury risk). The description also provides objective and relevant details that will help an AI generate an accurate visual representation of the article's content, such as the types of exercises involved and the targeted muscle groups.

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Bijay Laxmi
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30 Core Exercises to Strengthen Abs, Back, and Glutes

30 Core Exercises to Strengthen Abs, Back, and Glutes

Personal trainer Stephanie Mansour has designed a comprehensive workout featuring 30 exercises that target the core muscles, including the abs, back, and glutes. These exercises aim to improve posture, stability, and balance by strengthening the body's strongest muscle groups.

The glutes play a crucial role in lifting heavy weights, running, and jumping. As Mansour explains, "Your glutes do more than just round out the back of your pants. They're the strongest muscles in your body..." The workout incorporates exercises that engage the glutes and hamstrings to enhance hip extension and overall lower body strength.

The workout consists of six exercises performed in supersets, with three to four sets and eight to twelve repetitions each. Hip thrusts on a ball fatigue the hamstrings while engaging the glutes for stabilization. Hamstring curls finish off the hamstrings, and butterfly hip thrusts target the gluteus medius, which can be underdeveloped and lead to instability in the lower body.

Swiss ball exercises engage the glutes and improve posture, while squats with a ball against a wall target the glutes and hamstrings simultaneously. Leg raises on a ball challenge balance and further engage the glutes. "We've added a little hamstring workout into the glutes training to strengthen both muscle groups, because they work in conjunction to extend your hips..." Mansour notes.

The workout is not just for women, as Mansour emphasizes, "This workout...brings up your backside, remember that it's not just for the ladies (though she'll definitely appreciate it)." Strengthening the core muscles benefits everyone, regardless of gender, by improving overall functional strength and reducing the risk of injury.

By incorporating these 30 exercises into a regular workout routine, individuals can expect to see improvements in their core strength, posture, and overall stability. The targeted approach to engaging the abs, back, and glutes ensures a well-rounded workout that addresses key muscle groups essential for optimal physical performance and injury prevention.

Key Takeaways

  • 30 exercises target core muscles, including abs, back, and glutes.
  • Strong glutes improve posture, stability, and balance.
  • Workout includes supersets with 3-4 sets and 8-12 reps each.
  • Exercises engage glutes, hamstrings, and core for overall lower body strength.
  • Strengthening core muscles benefits everyone, regardless of gender.