🍑 Glute & Core Sculpt: Tone Your Lower Body and Strengthen Your Abs

If you want to target your glutes and core in one efficient, feel-good workout, this routine is for you. The Glute & Core Sculpt session is designed to help women build a strong, toned lower body while also tightening the midsection. All you need is a mini resistance band and a mat—perfect for home or gym workouts.

This workout blends strength, stability, and sculpting moves into one powerful flow. Let’s dive in!

🔥 Workout Overview

• Length: 25 minutes

• Focus: Glutes + Core

• Equipment Needed: Mini resistance band (optional mat)

• Format: Supersets (pairing one glute move + one core move, repeat 2–3 times before moving on)

 Warm-Up (4 Minutes)

Kick things off with a quick activation warm-up to fire up your glutes and engage your core.

1. Glute Bridge March – 45 seconds

2. Standing Knee-to-Elbow Crunch – 45 seconds

3. Bodyweight Squats – 1 minute

4. Cat-Cow Stretch – 45 seconds

5. Bird-Dogs – 45 seconds

👉 Focus on squeezing your glutes and drawing your belly button toward your spine for proper engagement.

💪 The Main Workout (18 Minutes)

Perform each superset (glutes + core) back-to-back with little rest. Repeat each pair 2–3 times before moving on.

🔹 Superset 1: Glute Activation + Core Stability

1. Banded Crab Walks – 40s

   • Step side to side with the band above your knees.

   • Tip: Stay low in an athletic stance, knees slightly bent.

2. Side Plank Dips – 40s each side

   • Drop your hip down toward the floor, then lift it back up.

   • Tip: Stack shoulders and hips for stability.

🔹 Superset 2: Strength + Core Control

1. Hip Thrusts (band optional) – 40s

   • Sit against a bench or sofa, drive hips up, squeeze at the top.

   • Tip: Tuck your chin slightly and keep ribs down.

2. Hollow Body Hold – 40s

   • Lie on your back, arms and legs extended, core engaged.

   • Modification: Keep knees bent if needed.

🔹 Superset 3: Burnout Combo

1. Donkey Kicks (banded if possible) – 40s each leg

   • On all fours, drive one heel upward.

   • Tip: Keep your hips square and controlled.

2. Mountain Climbers – 40s

   • Drive your knees toward your chest at a steady pace.

   • Tip: Don’t let your hips pop up—stay in plank position.

👉 Rest 1 minute between supersets.

🧘 Cool-Down (3 Minutes)

Finish with stretches to release tension and lengthen muscles:

1. Seated Figure-4 Stretch – 30s each side

2. Pigeon Pose – 45s each side

3. Cobra Stretch – 45s

4. Child’s Pose – 45s

🌟 Final Thoughts

The Glute & Core Sculpt workout is the perfect lower-body and ab session to build strength, improve posture, and create stability. Incorporate it into your weekly routine 2–3 times for noticeable results in both tone and power.

Strong glutes and a strong core aren’t just about looks—they’re the foundation for everything from lifting heavier to moving with confidence in everyday life.