Abs and glutes routine at home: 20 minutes, no equipment, good technique

Your abs and glutes support much of what you do every day: walking, climbing stairs, lifting bags, or sitting for hours. Training them does more than change how they look; it also helps you move with more stability. This routine takes about 20 minutes at home with a mat or a towel, and it adapts to your level.

Before you start

• Warm up for three or four minutes: march in place, hip circles, and easy squats.
• Put technique before speed. Ten good reps beat thirty rushed ones.
• If you have an injury, persistent back pain, are pregnant, or have a medical condition, check with a health professional before training.

The routine: three rounds

Do each exercise for 40 seconds and rest for 20. After all six, rest one minute and repeat, for three rounds in total.

1. Glute bridge: lie on your back with knees bent, push through your heels, and lift your hips while squeezing your glutes. Lower slowly. Harder: one leg at a time.
2. Dead bug: on your back, arms toward the ceiling and knees at 90 degrees. Extend one arm and the opposite leg without lifting your lower back off the floor. Alternate. Easier: move only your legs.
3. Squat: feet hip-width apart, sit back as if onto a chair, chest open, knees in line with your toes. Easier: sit down and stand up from a real chair.
4. Plank: forearms on the floor, body in a straight line from head to heels, core engaged. Easier: knees down. Harder: tap each shoulder with the opposite hand, alternating.
5. Quadruped glute kickback: on hands and knees, lift one bent leg toward the ceiling without arching your back. Switch sides halfway.
6. Seated knee tuck: sitting with hands behind you, lean back slightly and bring your knees toward your chest, controlling the way down.

The best routine is not the most intense one, but the one you can repeat three times a week without getting hurt.

Technique tips to protect your back

• During ab exercises, keep your lower back steady and keep breathing; do not hold your breath.
• In bridges and kickbacks, the work comes from your glutes, not from arching your back.
• If you feel strain in your neck, rest your head or reduce the range.
• Sharp pain means stop; the feeling of muscular effort is normal.

How to progress

Once the routine feels comfortable, move to 45 seconds of work and 15 of rest, add a fourth round, or choose the harder variations. Three sessions a week, combined with walking and balanced eating, make a real difference over time.

Train with guidance

If you want a plan built around you, with technique correction and a clear progression, THA offers personal training in Obarrio. You can also complement your training with muscle electrostimulation sessions, always guided by our team.