Having strong glutes ,go hand in hand with a strong core,” says Melissa Kendter, U.S. Trainer for Tone & Sculpt. That’s why she put together the following abs and butt workout. “These two muscle group are responsible for so many of the movements that we make in our day-to-day life and our posture, therefore exercises that work them both at the same time can lead to a stronger body and overall better movement patterns.”

Let me introduce some new methods to you. And these methods will be ussed with dumbells.


The first one,Dumbbell Deadlift. How to: Holding two dumbbells in your hands, stand with your feet hip-width apart, knees slightly bent. Position the weights in front of your thighs, palms facing your body. Keeping your knees slightly bent, press your hips back as you hinge at the waist and lower the dumbbells toward the floor. Squeeze your glutes to return to standing. That's one rep. Complete four sets of 12 to 15 reps.

The last one, Squat Press To Twist. How to: Start standing with feet under hips holding a pair of dumbbells at shoulder height with arms bent and elbows by sides. Sit hips back and lower down into a squat. Push through heels to lift up, pressing weights overhead and rotating torso to left side. Lower back into a squat, then repeat, twisting to the opposite side. That's one rep. Complete four sets of 12 to 15 reps.