Transform your home into a personal fitness studio by targeting your glutes and abs with these five effective bodyweight exercises
Barre-Style Bodyweight Glutes and Abs Workout Inspired by Mara Cimatoribus
In the world of fitness, variety is key to maintaining motivation and seeing results. For those seeking a change from traditional workout routines, the barre method offers a unique approach to sculpting and strengthening the glutes and abs.
Mara Cimatoribus, a renowned barre instructor, combines ballet-inspired movements with strength and conditioning, focusing on small, controlled pulses and isometric holds. Though there isn't an official "bodyweight glutes and abs workout" from Cimatoribus, a typical barre method workout would include exercises that emphasize posture, alignment, core engagement, and muscle endurance.
Here's an example of a bodyweight glutes and abs barre-style workout inspired by Mara Cimatoribus' approach:
Warm-up (3-5 minutes) - Activate the glutes with gentle plies and leg lifts. - Engage the core with deep, controlled breathing.
Glutes (focus on small pulses and isometric holds) 1. Standing leg lift pulses: Stand on one leg, lift the other leg back with a pointed toe, pulse small pulses for 30 seconds each side. 2. Chair Pose with pulses: Hold a low squat, engage glutes and thighs, pulse in place for 45 seconds. 3. Glute bridge pulses: Lying on your back, hips lifted, pulse small pulses squeezing the glutes for 30-45 seconds. 4. On all fours leg lifts: Lift one leg bent at 90 degrees, pulse small pulses with glute squeeze for 30 seconds, then switch legs.
Abs (focus on core stability and isometric holds) 1. Plank pulses: Forearm plank, pulse hips side to side or small dips forward/back, engage core strongly, 30 seconds. 2. Boat pose pulses: Sit balancing on sit bones, lift legs, pulse small pulses forward, 30 seconds. 3. Bicycle crunch pulses: Controlled, small range twists to engage obliques, 30 seconds. 4. Leg lifts pulses: Lie down, lift legs a few inches and pulse small movements up and down for 30 seconds.
Cool down / Stretch - Stretch hamstrings and hip flexors gently. - Perform the cat-cow pose for spinal mobility. - Focus on deep breaths and core engagement.
This workout, like the barre method, focuses on slow, deliberate movements with deep muscle engagement rather than fast reps. For more exercises directly from Mara Cimatoribus, check out her classes and programs available through various barre platforms.
By performing this workout regularly, at least once or twice a week, you can expect to see improvements in posture, coordination, and overall strength. Unilateral exercises, such as those in this routine, help target muscles equally to prevent muscle imbalances and build strength, flexibility, and confidence over time.
- while following Mara Cimatoribus' unique barre approach, it's beneficial to incorporate strength training exercises for improved fitness-and-exercise routines, such as the bodyweight glutes and abs workout, which focus on both small pulses and isometric holds.
- To complement the bodyweight glutes and abs barre-style workout, it's important to incorporate flexibility training, like gentle yoga poses, to ensure overall health-and-wellness and balance in your fitness-and-exercise routine.
- As you engage in regular barre-inspired workouts, including the bodyweight glutes and abs workout, you can expect scientifically-backed benefits such as increased muscle endurance, posture improvement, and enhanced core stability.
