Daily Routine:
Consist of 5 min warm-up/ intense Cardio. Basically High knees, Jumping Jacks, Mountain Climbers...anything that with get your heart pumping.
Abs: Crunches, Sit-ups, Standing Obliques, Oblique Crunches. (abt. 3 sets of 10-15 each. of 40 of each)
Glutes: Donkey Kicks, Fire Hydrants, Super-man, Squats, Bicycle crunchs. (abt. 4 sets of 15-20 of each)
Keep in mind squeezing and releasing the glutes throughout the entire move, contracting your abdominal muscles.
For More a Effective Glute workout I use the pre-exhaust method. Do as many of one or more glute exercises that really engages those muscles in the butt til you experience "burn out"/ or until you really feel the burn! Then when those Muscles are really engaged start an immediate exercise that engages more than one part of the body.
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