When I started feeling burning pain in my left hip last December, it was just the latest in a series of discouraging lower-body injuries. It all started with my feet, then my ankle started to twinge, then my hip started flaring up. By the time I started seeing a physical therapist for the hip problem, it had been nine months since I'd been able to do any of my normal workouts, and I was ready to explode with frustration.
What I first thought was a hip strain actually ended up being a rotated pelvis, my physical therapist told me. Months of poor sitting habits at my home desk paired with weakened ab and glute muscles from months without exercise had thrown off my posture and alignment, allowing my pelvis to slip out of place and cause pain and tightness in my hips, glutes, and lower back. The tilted pelvis was what initially freaked me out, but after several physical therapy sessions and some realignment exercises, that part resolved pretty quickly.
No, the really tough part turned out to be strengthening my abs and glutes. I had lost so much strength that I was basically starting from scratch, so my physical therapist created a 20-minute foundational workout meant to help me slowly build up and engage my muscles again. I started off doing this workout twice a day. As I got stronger, I was able to drop down to once a day and progress to more difficult exercises. After a few months, I could see the difference as my abs started to look more defined and feel the difference as my core and glutes were engaging and working during walks and short workouts.
Now that I'm easing back into a regular workout routine, I still do this workout once or twice a week, usually before going for a run. I've been doing pre-run ab workouts for a few years now, and my physical therapist customized this routine to help me strengthen core muscles that are important for running, so it feels like the perfect match. While I'm happy to be able to get back to a more varied routine again (how I've missed my barre and yoga workouts!), I still love how well this quick, low-equipment routine gets all the muscles in my core and butt firing. It's suitable for beginners (hence my PT's "foundational" description), but I find that the moves continue to light up my muscles even as I'm getting stronger. Check out the full workout below, and try it for yourself to build strength or just get these important muscles engaged before a workout.
Foundational Workout For Butt and Abs
Equipment needed: Resistance bands are optional on some exercises.
Directions: Complete the reps and sets for each exercise listed below, doing the full amount of sets for each exercise before moving on to the next. Take rests as needed throughout the workout. You can do this workout up to twice a day if you're trying to build back core strength, or do it before a workout to activate your muscles.
Exercise
Reps and Sets/Time
Leg raise
2 sets of 10 reps
Clamshell with resistance band
2 sets of 10 reps
Single-leg glute bridge
2 sets of 10 reps
Fire hydrant with resistance band
2 sets of 10 reps
Frogger
2 sets of 10 reps
Bird Dog
2 sets of 10 reps
Elbow plank
2 30-second holds
Side plank
2 30-second holds on each side
Bodyweight squat
2 sets of 10 reps
Standing kickback
2 sets of 10 reps
Superman
2 sets of 10 reps
1Leg Raise
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Lie on your back with your legs stretched out in front of you, your hands on the ground out to the sides or beneath your lower back to make the move a little easier. Pull your abs toward your spine, trying to get your spine and lower back to touch the ground as much as possible.
Raise your legs toward the ceiling so they form a 90-degree angle with your upper body, or as close as you can get.
Lower your legs back down until they hover about an inch off the floor, or as close as you can get without your lower back lifting off the floor. Keep your neck relaxed and your lower back on the floor.
This counts as one rep. Repeat for two sets of 10 reps.
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2Clamshell With Resistance Band
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Begin sitting, and slide an optional resistance band around your legs, just above your knees. (The resistance band will make this exercise more challenging, but you can also do it without.)
Lie on one side with one leg stacked on top of the other and your feet touching. Bend your knees at a 45-degree angle.
Rest your head on your lower arm.
Brace your abs by drawing your belly button in toward your spine.
Keeping your feet touching, raise the knee of your top leg as high as you can. Be sure not to shift your hips or pelvis. Your lower leg should remain in contact with the floor.
Hold for one second, then lower your top leg back down.
This counts as one rep. Repeat for two sets of 10 reps on each leg.
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3Single-Leg Bridge
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Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground. Your bent knee should be close enough to your body so you can just reach out and brush your ankle with your fingertips.
Press your heel into the floor and lift your pelvis up, keeping your abs tight and your torso in a flat line.
Slowly lower your body to the floor.
This counts as one rep. Complete two sets of 10 reps on each side.
Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
Slowly slide your knees further apart so they are wider than your hips.
Begin to shift your weight backward as you move your glutes back toward your heels. You should feel your glutes start to work as you shift backward and hold.
Shift your torso forward again to return to the starting position.
This counts as one rep. Repeat two sets of 10 reps.
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5Fire Hydrant With Resistance Band
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Slide a resistance band over your legs, letting it sit just above your knees.
Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
Keep your right knee at a 90-degree angle as you slowly raise your leg to the right until it is parallel to the ground. Avoid lifting your right hip, as you should keep both hips squared toward the floor. Keep your core tight and your torso stationary so you don't twist out to the side.
With control, lower your leg back to the ground.
This counts as one rep. Complete two sets of 10 reps on each side.
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6Bird Dog
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Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
Pull your abs in to your spine. Keeping your back and pelvis still and stable, reach your right arm forward and left leg back. Don't allow your pelvis to rock side to side as you move your leg behind you, and don't let your rib cage sag toward the floor. Reach through your left heel to engage the muscles in the back of your leg and your butt.
Return to the starting position, placing your hand and knee on the floor. Repeat on the other side.
This counts as one rep. Complete two sets of 10 reps.
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7Elbow Plank
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Start on your forearms and knees, facing the floor with your neck relaxed, your back flat, and your abs pulled toward your spine.
Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows. Contract your abdominals to keep yourself up and prevent your butt from sticking up. Keep your back flat and glutes tight.
Hold for two rounds of 30 seconds.
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8Side Plank
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Start lying on your right side, propped up on your right elbow. Your body should be in one straight line from head to feet.
Use your core strength to lift your body off of the ground, balancing on your right elbow and forearm. Keep your abs tight, and lift up from the right side of your waist, making sure your hips don't sag down.
Hold for two rounds of 30 seconds on each side.
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9Bodyweight Squat
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Start standing with your feet hip-width apart.
Come into a squat position, shifting your hips backward and bending at your knees while keeping your feet flat on the ground with your weight in your heels. Your knees should be over your ankles and your core engaged.
Slowly straighten back up to the starting position, squeezing your glutes as you move and when you get back to the top.
This counts as one rep. Do two sets of 10 reps.
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10Standing Kickback
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Stand upright with your feet together, your back straight, your hands on your hips, and your abs engaged.
Pull your abs toward your spine and squeeze your right glute as you kick your right leg straight back behind you, moving slowly and with control. Keep your foot flexed (don't point your toe).
Lift your heel as high as you can without arching your back, just enough so you can feel your right glute start to work.
Lower your right leg back to the starting position.
This counts as one rep. Do two sets of 10 reps on each leg.
To make this move more challenging, place a resistance band just above your ankles.
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11Superman
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Lie on your belly with your forehead on the floor, your arms extended straight out in front of you, and your legs straight out behind you.
Pull your abs toward your spine, and lift your legs, arms, and chest off the floor. Keep your neck in line with your spine and avoid craning it upward, keeping your gaze on the floor.
Hold for a couple seconds, then slowly lower back to the starting position.
