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.