Abs and Buttocks Exercises: 6 Moves for a Stronger Core and Glutes (2026)

By Lauren Holland

Updated November 2026

Abs and buttocks exercises work two muscle groups that are closely connected in how you move. Your core stabilizes your spine and pelvis, while your glutes extend your hips and keep your pelvis steady during lifts and bridges. By combining moves that target both areas, you can build a stronger midsection and a firmer posterior in a single session, and you do not need equipment to get started.

This guide covers why the two areas pair well, which movements to choose, how to perform each one with good form, and how to build a routine you can repeat across the week. It also covers the mistakes that most often reduce results and a short FAQ to answer common questions.

Shopping for one? See our guide: 7 Best Women's Abs Exercises for Home Training (2026).

Why Pair Core and Glute Training?

The glutes and the deep abdominal muscles share a job: controlling the pelvis. When you squat, lunge, or bridge, your transverse abdominis and obliques brace the trunk while your gluteus maximus and medius drive the hips. If one group is weak, the other often compensates, which can lead to low back discomfort or poor movement quality.

Training them together also saves time. Many of the best movements load both areas at once, so you cover more ground in less time than a session split between separate ab and glute work.

Six Abs and Buttocks Exercises to Build Into Your Routine

1. Glute Bridge With a Brace

The glute bridge is a simple starting point. It teaches you to drive through the hips while keeping the ribcage down and the trunk stable.

1. Lie on your back with knees bent about 90 degrees and feet flat, hip-width apart.
2. Exhale and gently draw your belly button toward your spine, as if bracing for a light poke to the stomach.
3. Press through your heels and lift your hips until your body forms a straight line from knees to shoulders.
4. Squeeze your glutes for one to two seconds at the top, then lower with control.

Aim for 3 sets of 10 to 15 reps. Keep your ribs from flaring upward at the top of the lift, since that signals the low back is taking over.

2. Dead Bug

The dead bug trains anti-extension, which is the ability to keep your lower back from arching. It builds core control without loading the spine heavily.

1. Lie on your back with arms pointing toward the ceiling and knees bent at 90 degrees over your hips.
2. Press your lower back gently into the floor and keep it there throughout.
3. Slowly extend your right arm overhead and your left leg straight out, stopping before your back lifts off the floor.
4. Return to the start and switch sides.

Perform 2 to 3 sets of 8 to 10 reps per side. If your back arches, shorten the range of motion until you can keep it neutral.

3. Glute Bridge March

Once the basic bridge feels solid, adding a march raises the challenge for both the glutes and the deep core, since each leg lift forces the pelvis to stay level.

1. Start in the bridge position with hips lifted and core braced.
2. Keeping your hips level, lift one foot a few inches off the floor and hold for a moment.
3. Lower it and repeat with the other leg, alternating for the set.

Work up to 2 sets of 12 to 16 steps total. If your hips tilt to one side, lower the lifted leg less far.

4. Side Plank With Hip Abduction

This movement targets the obliques and the gluteus medius, the muscle on the outer hip that stabilizes the pelvis during single-leg movement.

1. Lie on your left side with your elbow under your shoulder and your legs stacked.
2. Lift your hips until your body forms a straight line from head to ankles.
3. Slowly raise your top leg about 12 to 18 inches, then lower it with control.
4. Complete the reps, then switch sides.

Start with 2 sets of 8 to 12 leg lifts per side. Keep your top hip from rolling forward toward the floor.

5. Reverse Crunch With Hip Lift

This variation brings the hips toward the ribcage, which engages the lower abdominals and asks the glutes to contribute at the top.

1. Lie on your back with knees bent at 90 degrees and hands alongside your body.
2. Press your palms into the floor and curl your hips off the ground by about an inch or two.
3. Lower with control without letting your feet touch down.

Perform 3 sets of 8 to 12 reps. Use a small range of motion to keep the movement controlled rather than swinging the legs.

6. Bodyweight Squat With Core Brace

The squat is a foundational lower-body movement, and bracing your trunk during it turns it into a core exercise as well.

1. Stand with feet about shoulder-width apart and toes slightly turned out.
2. Brace your abdominals as if you were about to be lightly pushed in the stomach.
3. Sit your hips back and down until your thighs are at or just below parallel, keeping your chest tall.
4. Drive through your whole foot to stand, squeezing your glutes at the top.

Aim for 3 sets of 10 to 15 reps. Keep your knees tracking over your toes and your heels planted.

Sample Routine for Abs and Buttocks

You can complete the following circuit two or three times per week, resting at least one day between sessions.

Rest 45 to 60 seconds between sets. As the reps become easy, add a set or slow the lowering phase to three seconds.

Checklist: What You Need to Get Started

• A mat or a soft, non-slip surface for floor work
• Enough floor space to lie down fully and extend your arms and legs
• A timer or your phone for tracking rest periods
• A notebook or app to log sets, reps, and how each session felt
• Optional: a light resistance band for added glute activation during bridges

For more beginner-friendly ideas that need no equipment, see 7 Best Abs and Core Exercises for Home Training (2026) and 6 Best Bodyweight Abs Exercises for Home Core Training (2026).

Tips for Better Results

• Prioritize form over volume. Ten clean reps beat twenty sloppy ones.
• Breathe out during the hardest part of each rep to help your brace stay engaged.
• Progress gradually by adding reps, slowing the lowering phase, or moving to a harder variation.
• Train consistently across weeks rather than trying to do everything in a single session.
• Pair your sessions with general cardio and a sensible diet if your goal includes seeing your abdominal muscles more clearly, since spot training alone does not reduce fat in one area.

Common Mistakes to Avoid

• Arching the lower back during bridges and dead bugs. Keep the ribs down and the pelvis neutral.
• Using momentum to swing the hips or legs. Slow the movement and pause at the top or bottom.
• Holding your breath, which can raise blood pressure and weaken your brace. Breathe steadily throughout.
• Letting the knees cave inward during squats. Push your knees out in line with your toes.
• Skipping progression for months. If every session feels the same, increase reps, add a set, or try a harder variation.
• Ignoring pain. Mild muscle fatigue is normal, but sharp or persistent back, hip, or joint pain means you should stop and seek advice.

Abs and Buttocks Exercises: Frequently Asked Questions

How often should I do abs and buttocks exercises?

Most people do well with two to three sessions per week, allowing at least one rest day between them so the muscles can recover and adapt.

Can these exercises help me lose belly fat?

Exercises strengthen the muscles underneath fat but do not selectively burn fat from the stomach. Fat loss comes from an overall calorie balance, combined with regular activity and resistance training.

Are glute bridges safe if I have lower back pain?

Many people with back discomfort tolerate bridges well, but you should check with a physical therapist or doctor before starting if you have an existing condition or recent injury.

How long before I notice a difference?

Most people notice improved control and strength within four to six weeks of consistent training. Visible changes in muscle definition depend heavily on body fat levels and nutrition.

Should I train abs and glutes on the same day as legs?

You can, especially with bodyweight moves. If you do heavy leg training, keep the core work lighter so your form stays sharp on the main lifts.

What if I cannot complete a full dead bug?

Shorten the range of motion, move only one arm or one leg at a time, or keep your feet on the floor while you practice the arm movement first.

Do I need weights to make progress?

No. Bodyweight progressions such as single-leg bridges, slower tempos, and harder side plank variations provide plenty of challenge for many months.

When should I see a professional?

Consult a doctor or physical therapist if you have pain that persists, a history of hernia, pelvic floor concerns, or are pregnant or recovering from surgery, since some core movements need modification in these cases.

Recommended gear

Gear is optional, but a few inexpensive items make floor-based work more comfortable and let you progress over time.

• Exercise mat: A cushioned mat protects your spine and hips during bridges and dead bugs. View on Amazon
• Resistance loop bands: Placed above the knees, these add glute activation to bridges and squats. View on Amazon
• Ab roller: A wheel-style roller adds a progression for the core once basic moves feel easy. View on Amazon

Conclusion

Abs and buttocks exercises make efficient use of your time because the core and glutes work together in nearly every movement. Start with the glute bridge, dead bug, and bodyweight squat, and build from there as your control improves. Keep your form clean, progress gradually, and check with a professional if pain or a health condition gets in the way.

Related reading

• Women's Abs Exercises Home: 5 Best Ab Trainers Compared (2026)
• What Are Some Good Exercises for Abs? 7 Moves That Work
• Weighted Exercises for Abs: 6 Moves That Build a Stronger Core

About Lauren Holland

Lauren Holland is part of our editorial team and reviews and edits our core & abs guides, checking product details against manufacturer specifications and owner feedback.