Strengthen your core and glutes with this quick as a flash home workout

This T3-exclusive 4-move home workout by the phenomenal Harley Pasternak will get you in shape fast

 Athletic black woman in white sportswear training with elastic resistance band above knees in fitness studio or living room. Lady doing glute bridge exercise for buttocks and legs
(Image credit: Getty Images)

Summer is looming just over the horizon which can only mean one thing: it's soon time to reveal that toned torse we've all been working on for the last 12 months! Wait; you haven't got a six-pack yet? Not to worry, there is still time to sculpt a leaner body, as long as you put the effort in (this time, for real). 

Celebrity trainer and Alo Moves coach Harley Pasternak is here to show you how to tone your torso and buttocks in the most time-efficient way possible with this 4-move home workout that can be done in a short time, yet provides tangible results.

What are you waiting for? Click on the video and start working out now!

You might think that training your core is only good for getting a six-pack; however, a strong core can help you in other ways than just looking good without your shirt on. A powerful midriff "enhances balance and stability and can help prevent falls and injuries during sports or other activities", according to Harvard Medical School.

As for glutes, they are the biggest muscles in your body and working them will help you burn tons of calories which can help you lose weight easier. Combining the two – core and glutes – is the perfect way to lose weight and work on those ab muscles, ready for beach body season! Watch the video below:

How to perform Harley Pasternak's core and glute workout

In the above video, Harley demonstrates the four moves making up this core and glute workout, namely: Hip Thrusts, Frog Crunches, Bird Dogs, and Pike Planks. You'll need to perform these bodyweight exercises without rest to maximise calorie burn; however, feel free to adjust the workout to your fitness level. Do 15 to 20 reps of each exercise before moving on to the next one and 3-5 circuits to feel the burn as you alternate between ab and glute exercises.

Let's go through the exercises one by one:

  • Hip Thrusts: Lie faceup on the floor, with your knees bent and feet flat on the ground. Lift your hips off the ground until your knees, hips, and shoulders form a straight line. Squeeze the glutes and keep your core engaged. Hold this position for a couple of seconds before returning to the starting position.
  • Frog Crunches: Lie on your back with your hands behind your head, knees bent, and your soles touching. Perform crunches by lifting your shoulders off the floor. Don't pull your head towards your chest with your hands; use your abs only.
  • Bird Dogs: Go down on all fours and keep a neutral spine by looking straight ahead (at the floor). Then, raise one arm and the opposite leg, keeping your shoulders and hips parallel to the floor. Hold this position for a few seconds, then lower back down to the starting position. Do the same with the other leg/arm.
  • Pike Planks: Similar to standard planks, this version requires you to flex your core by pulling the toes and shoulders together without moving them.

That's it! As always, it's more important to focus on good form than churning out quick repetitions. Try to visualise the muscles you're working during exercise and make sure your movement is slow and controlled. Once you've finished this workout, check out these also T3-exclusive ab workouts: a 10-minute core workout to accentuate your six-pack and increase mobility and a cardio ab workout that uses bodyweight exercises only.

Matt Kollat
Section Editor | Active

Matt Kollat is a journalist and content creator who works for and its magazine counterpart as an Active Editor. His areas of expertise include wearables, drones, fitness equipment, nutrition and outdoor gear. He joined T3 in 2019. His byline appears in several publications, including Techradar and Fit&Well, and more. Matt also collaborated with other content creators (e.g. Garage Gym Reviews) and judged many awards, such as the European Specialist Sports Nutrition Alliance's ESSNawards. When he isn't working out, running or cycling, you'll find him roaming the countryside and trying out new podcasting and content creation equipment.