Radiate Fitness
30 Day Glutes & Abs Challenge
Think about this: what benefits would you see from 30 days of daily exercises for your glutes, hips, and abs?
Here’s what we at Radiate Fitness think can happen:
- More flexibility and less discomfort in your hips, knees, and lower back – because glute strengthening is a key part of strengthening your joints and keeping your lower back healthy
- Tighter, toned glutes – because daily exercise is a great way to keep muscles looking active (which is what tone really means) and can also build up lean muscle mass in all the right places.
- Stronger abs – because good glute work builds functional strength, meaning that your abs and hips will work together for every exercise. Plus, we’re including some of our favorite core stability exercises, which can help you protect your back
- Build a new habit and learn some new exercises.
- Better mind-muscle connection and technique on all of your lower body workouts. Many women struggle to feel their glutes, and even to use them correctively. This can lead to injury and poor results. This challenge will help set you up for longterm success in your workouts.

Exercise Tips
- 3s hold means hold for 3 seconds
- 1 s hold means hold for 1 second
- Supine Pelvic Tilts are a great exercise for moms. They teach pelvic control, improve pelvic floor health, and improve abdominal strength and stability.
- Bridges teach you to use your glutes through a full range of motion and work glute max
- Clamshells teach hip rotation and work glute medius
- Abductions train the glute medius, too
- Bird Dogs work the glute max and are a go-to exercise for teaching core stability
- Do one round as shown to learn the movements and fire up the glutes. Aim for a burn.
- Then do Rounds 2 & 3 for extra burn and extra reps. 12-20 means no less than 12 reps, but no more than 20 reps.
Best Practices
When choosing any 30 day challenge, it’s important to think about the long-term results.
Fitness is a skill, and you’re giving yourself 30 days to focus on learning a new skillset.
In this case, it’s 30 days to master a select number of key glute and ab exercises.
That’s why we’ll keep the exercises similar for all 30 days, but each week we’ll progress them to a slightly harder variation.
Some tips:
- Take the time to master the basics first – always. By the end of 4 weeks, you’ll have great form, control, and really feel the muscles working hard.
- Focus on feeling the glute do the work. You can touch your glutes with your hands to feel the muscle contract. This helps.
- Nothing should hurt or feel painful. Reach out to us for help if you have discomfort.
- We want your glutes to burn on every set. This might take a few days, as this is a skill too, but that’s the goal for high-rep circuits like this.
- Take minimal rest between exercises. Rest long enough to get enough quality reps, but move quickly.
- Hold each rep for 1 second to feel the glute contraction.
- No junk volume! When your form begins to break down or you feel your other muscles, like hamstrings, taking over – stop and move to the next exercise.
Videos for Week 1
Supine Pelvic Tilts
Round one: 10 reps with a 3 second hold. Hold in the posterior pelvic tilt, while the back is flat to the floor.
(Note: we thought we had our own video here and will upload shortly – but this is a great video explaining how the abs work with pelvic tilts. You can do this without a towel and work on rolling your pelvis as you breathe.)
Wall Press Abs
Rounds 1-3: 8 reps per side. Breathe out as you reach the leg.
Glute Bridges
Round 1: 10 reps. Hold the top and contract the glutes for 3 seconds on every rep.
Rounds 2-3: Perform 12-20 reps and contract the glutes for 1 second at the top of every rep.
Side Lying Clamshell
Round 1: 12 reps per side. Hold the top and contract the glutes for 3 seconds on every rep.
Rounds 2-3: Perform 12-20 reps and contract the glutes for 1 second at the top of every rep.
Side Lying Hip Abduction, AKA Lateral Leg Lifts
Round 1: 12 reps per side. Hold the top and contract the glutes for 3 seconds on every rep.
Rounds 2-3: Perform 12-20 reps and contract the glutes for 1 second at the top of every rep.
Leg-Only Bird Dog
Round 1-3: 8 reps per side. Hold the top and contract the glutes for 3 seconds on every rep.
Note: we posted two versions of this. I recommend using the first one to learn strict form. After that, you can progress to the second version when confident.
That’s it for Week 1!
After 7 days of this daily circuit, you’ll be feeling your glutes and your abs working harder and more effectively.
For week 2, we’ll progress these to slightly tougher variations.
Give it a shot, and let us know how it went in our free Facebook group.
Get Access to Week 2!
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Plus, get exclusive tips and videos.
Including:
- Access to Weeks 2, 3, and 4 of our 30 Day Challenge
- Exclusive form videos for every exercise in the challenge
- Motivation to keep you going all 30 days
- Tutorials and training tips to master each exercise and learn why these exercises are so effective
Get More Help From Us


Devin Gray, CSCS
Co-Founder, Strength Coach, Pre- & Post-Natal Fitness Specialist
Devin writes all of the workouts and nutrition plans for Radiate Fitness. He’s been a full-time personal trainer since 2011 and has owned a garage gym studio since 2014.
Devin holds certifications from the National Strength & Conditioning Association, Precision Nutrition, Girls Gone Strong, and others. He has a B.S. in Kinesiology – Motor Behavior from Texas A&M University.
Devin is passionate about using strength training to transform bodies, learn physical culture, and build self-confidence. He has owned Optimize Fitness & Performance in Franklin, MA since 2014. Devin has two Persian cats and has attended over 100+ heavy metal concerts.
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