MY ROUTINE
“Here’s one of my go-to glutes and abs routines. It’s effective, easy to follow, and perfect to incorporate into your week if you’re looking to work these areas consistently.”
Dany recommends incorporating the hip thrust as one of the key movements for targeting the glutes. You can progressively adjust the load based on your level, always prioritizing technique over weight.
Proper execution, according to strength training specialists, involves resting your upper back on a bench, keeping your core engaged, and driving through your heels. As you lift your hips, it’s important to squeeze your glutes at the top of the movement and avoid arching your lower back. The descent should be controlled to maintain muscle tension throughout the entire exercise.
4 sets of 8–12 reps.
Dany recommends including the Bulgarian split squat as a key exercise for building unilateral strength and stability. You can adjust the intensity based on your level, whether using bodyweight or progressively adding load, always without compromising technique.
Proper execution, according to training specialists, involves placing your back foot elevated on a bench and keeping your torso upright throughout the movement. The front leg should lower in a controlled manner, ensuring the knee tracks in line with the foot. The upward drive should come primarily from the heel of the front leg, with the core engaged and the body avoiding any forward lean.
Dany recommends incorporating the Romanian deadlift as a staple exercise for targeting the posterior chain, especially the glutes and hamstrings. You can progressively adjust the load based on your level, always prioritizing control of the movement.
Proper execution, according to strength training specialists, involves keeping your back straight and your core engaged as you push your hips back. The weight should travel close to your legs, with a slight bend in the knees, without rounding the back. The movement is reversed by driving the hips forward and maintaining glute engagement throughout the movement.
4 sets of 10–12 reps.
Dany recommends including the abdominal crunch as a fundamental exercise for activating and strengthening the core. You can adapt it to your level by controlling the tempo and intensity, always prioritizing proper execution over quantity.
Proper form, according to training specialists, involves lying on your back with your knees bent and feet flat on the floor. From there, slightly lift your shoulders off the ground by contracting your abs, without pulling on your neck or creating unnecessary tension in the cervical area. The movement should be short and controlled, keeping the core engaged at all times and lowering back down slowly.
4 sets of 12 reps.
Dany recommends incorporating lunges as a functional exercise to build strength, stability, and coordination. You can adjust the intensity based on your level, whether using bodyweight or progressively adding load, always maintaining control.
Proper execution, according to training specialists, involves taking a long step forward and lowering in a controlled manner until both knees form roughly 90-degree angles. The front knee should stay aligned with the foot, while the back knee lowers without touching the ground. The drive to return comes from the heel of the front leg, keeping the torso upright and the core engaged throughout the movement.
4 sets of 10–12 reps per leg.
Dany recommends incorporating leg raises as a key exercise for targeting the lower abs and improving core control. You can adjust the intensity based on your level, focusing on execution rather than speed.
Proper form, according to training specialists, involves lying on your back with your legs extended. From there, lift both legs until they form a 90-degree angle, keeping your core engaged and your lower back as close to the floor as possible. The descent should be slow and controlled, avoiding letting your legs touch the ground to maintain tension throughout the movement.
4 sets of 12 reps.
Dany recommends including the Russian twist to target the core, especially the midsection and obliques. You can adjust the intensity based on your level, whether using just your bodyweight or progressively adding load, always maintaining control of the movement.
Proper execution, according to training specialists, involves sitting with your knees bent and your feet either grounded or slightly elevated. Lean your torso back while keeping your back straight and your core engaged. From there, perform a controlled rotation from side to side, avoiding moving only your arms. The movement should come from your core, without losing stability or arching your lower back.
4 sets of 12 reps.