Your glutes are the largest and most powerful muscles in your body, and your thighs are not far behind. It’s the center of your body that allows virtually all of your movement. So working these essential muscle groups should be a priority. Not surprisingly, many exercises work multiple areas at once.

9 exercises to sculpt your abs, legs and glutes
Always try to fit in a 10-minute warm-up before your abs, thighs or glutes workout. Choose 4 to 6 exercises per session, and modify your selection as the weeks go by. Do 3 to 4 sets of 30 seconds to 1 minute, with a quick succession of movements and a recovery time of 1 to 3 minutes.

You can also train in intervals: perform all the exercises for 20 seconds, and take 10 seconds of recovery between each.

1 – Plank with rotation

Start by standing in a plank with your forearms together on the floor, parallel to your shoulder blades. Turn your body to the right and let your feet follow the movement. Raise your right arm, fingers pointing to the ceiling. Return to your starting position, and start again on the left. Continue in the same rhythm.

2 – Leg lifts

Lie on your back, legs together and straight, feet in neutral position, toes up, palms pressed against the floor. Knees unlocked, lower back anchored to the floor, raise your legs until your soles are perpendicular to the ceiling. Lower your legs until your heels touch the ground, and then immediately raise them again.

3 – Climbers or mountain climbers

How to do Mountain climbers

Start with a plank in a high position, hands directly under the shoulders, with heels, shoulder blades and head aligned. Bring the right knee toward the chin and switch legs: both feet should never touch the ground at the same time. Quickly follow up with more knee lifts. If you find this pace too difficult, slow down. Put your foot down before changing legs and repeating the movement.

4 – Sumo Squats

Sumo Squat Exercise GIF - Sumo Squat Exercise Workout GIFs

Start standing with your feet a little wider than shoulder width apart, chest straight, shoulder blades tight and down. Lower your buttocks down and back and bring your hands up to your face as you lower until your hips are below your knees. Return to the starting position and repeat.

5 – Around-the-world lunges

Start standing with your feet shoulder-width apart. Move your left foot forward into a forward lunge, and return to the starting position. Then place the left foot to the side in a side lunge, and return to the starting position. Move the foot back and into a back lunge, and return to the starting position. Finally, move the left foot back behind the right leg in a cross lunge, and return to the starting position. Repeat with the right leg. And repeat the exercise.

6 – Jumping Squats

Squat Jumps GIF - Squat Jumps GIFs

Start standing with feet shoulder-width apart. Drop down into a squat position, throw your arms up and jump. Cushion the landing and immediately go into a squat. Repeat.

7 – Reverse hyperextensions

Lie on your stomach, arms and legs extended outward, looking down. Engage your abdominals, then raise your arms and legs, looking down. Return to the starting position. Continue, keeping the same pace.

8 – Bridges

Glute Bridge Exercise GIF - Glute Bridge Exercise Workout GIFs

Start on the floor in a prone position, knees bent, feet on the floor, hands under the shoulders with fingers pointing to the heels. Press your heels into the floor and lift your pelvis toward the ceiling until your shoulders, pelvis and knees are aligned. Return to the starting position. Continue, keeping the same pace.

9 – Standing hip abduction

14 exercises for relieving hip pain and improving mobility

Start standing with your feet closer together than the width of your pelvis, knees unlocked, elbows at shoulder level and fingers interlaced near your sternum, shoulder blades back and down. Support yourself on your left leg and slowly lift your right leg to your right side as far as you can while maintaining your balance. Return to the starting position. Count one repetition. Do 3 sets of 15 reps. Do all reps on one side before moving to the other. Use a wall or other surface if you have trouble balancing.