Sarah East and Bridget Way-Brackenbury

Diagram of the Abdominals

Diagram of the Glutes

Description of Muscle Action Abdominals: Rectus Abdominis: Spinal flexion, posterior pelvic tilt Internal Oblique: Spinal rotation, lateral flexion, posterior pelvic tilt External Oblique: Spinal rotation, lateral flexion, posterior pelvic tilt Transverse Abdominus: Internal stability Glutes: Medius: Hip extension, hip abduction Maximus: Hip extension

Opposing Muscle Groups Abdominals: Rectus abdominus: Erector spinae, quadratus lumborum Interal Oblique: Erector spinae, quadratus lumborum External Oblique: Erector spinae, quadratus lumborum Transverse: Erector spinae, quadratus lumborum Glutes: Maximus: Inner hip flexors or iliopsoas (iliacus, psoas major, psoas minor) Medius: Lateral rotator group (piriformis, gemellus superior, gemellus inferior, obturator internus, obturator externus, quadratus femoris)

Stretching Abdominals: Lying Trunk Twists Back Spinal Extension (Cobra Stretch) Lying Arch Glutes: Seated Figure Lying Knee Hug One-Legged Pigeon Pose Piriformis Stretch

Exercises Abdominals: Bicycle crunches Hollow Rocks Plank Sit-Ups Hip Raises **Train 1-2 times/week for a beginner, 2-3 times/week as an intermediate, and 3-4 times/week as an advanced at the end of workout Glutes: Glute Kickbacks Glute Bridge Deadlift Hip Extension with band Split Squat/ Lunge Squat Side Leg Lifts **Train 2-3 times/week for a beginner, 3-5 times/week for an intermediate, and 5-6 times/week for an advanced closer to the beginning of workout

Bicycle Crunch Internal and External Obliques Extend leg close to ground for increased intensity Keep Leg bent at 90 degrees for decreased intensity Perform 3 sets of 8-12 for a beginner, for an intermediate, and for an advanced as a training guideline Keep lower back in contact with the floor, fingertips at temple to support neck

Hollow Rocks Rectus abdominus Keep arms behind ears and legs extended close to ground for increased intensity Keep arms hovering over quadriceps and legs extended towards ceiling for decreased intensity Perform 3 sets of 15 for a beginner, 20 for an intermediate, and 30 for an advanced as a training guideline Keep lower back in contact with floor, maintain a neutral spine position

Plank Rectus Abdominis, Internal & External Obliques, Transverse Straight arm, held plank from knees decreases intensity Elbow, rocking weight forward and backward, and movement of arms and legs increases intensity Perform 3 sets of 20 seconds for a beginner, 45 seconds for an intermediate, and 60+ seconds for an advanced Keep core engaged to maintain a streamline position, keep a neutral spine, keep shoulders directly above elbows

Sit-Ups Rectus Abdominis Use an inclined surface, or add a weight to increase intensity Use a declined surface for decreased intensity Perform 3 sets of reps as a beginner, reps as an intermediate, and as an advanced Maintain a neutral spine, keep feet in contact with floor

Hip Raises Rectus Abdominis Straighten legs to increase intensity Keep legs bent at 90 degrees for decreased intensity Perform 3 sets of as a beginner, as an intermediate, and as an advanced Keep lower back in contact with the floor, keep entire core engaged throughout entire exercise

Deadlift Gluteus Maximus, Gluteus Medius Increase load, perform on unbalanced surface (e.g. one leg, BOSU, etc) for increased intensity Decrease load for decreased intensity Perform 3 sets of reps as a beginner (light load), reps as an intermediate (heavier load), 8-12 reps as an advanced (heavy load) Keep back straight and shoulders back to avoid any strain in the back, keep core engaged throughout exercise

Split Squat/ Lunge Gluteus Maximus, Gluteus Medius Barbell or dumbell weight, change in tempo and depth to increase intensity Bodyweight, change in tempo and depth to decrease intensity Perform 3 sets of reps as a beginner (light load), reps as an intermediate (heavier load), 8-12 reps as an advanced (heavy load) Keep upper body vertical and back straight with shoulders back to avoid any strain in the back, keep core engaged throughout exercise, widen base for balance

Glute Kickbacks Gluteus Maximus, Gluteus Medius Add weight in knee joint, straighten leg, change in tempo to increase intensity Keep leg bent at 90 degrees to decrease intensity Perform 3 sets of 15-20/ leg for a beginner, 20-30/leg for an intermediate, and 30-40/leg for an advanced Keep back straight and parallel with the ground, core engaged, shoulders directly over hands, hips directly over knees

Barbell Squat Gluteus Maximus, Gluteus Medius Increased load, change in depth, change in tempo, unbalanced surface for increased intensity Decreased load, elevated heels, change in depth for decreased intensity Perform 3 sets of reps as a beginner (light load), reps as an intermediate (heavier load), 8-12 reps as an advanced (heavy load) Keep chest upright, wrist neutral, knees behind toes, weight in heels

Glute Bridge Gluteus Maximus, Gluteus Medius Add weight, slower tempo, increased range of motion for increased intensity Faster tempo, decreased range of motion for decreased intensity Perform 3 sets of for a beginner, for an intermediate, and for an advanced Push through heels, engage glutes throughout entire exercise

References Canfit Pro: Foundations of Professional Personal Training scle/id/14/muscle/glutes scle/id/14/muscle/glutes scle/id/13/muscle/abdominals scle/id/13/muscle/abdominals