Lindsey Bomgren leads an 8-minute mat workout targeting abs and glutes with a mini-loop resistance band. Eight moves alternate between fire hydrants, bear crawls, side leg lifts with crunches, and glute bridges, each done for 40 seconds with 20 seconds rest. Rachel offers modifications throughout.
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Burn out your abs and glutes in just eight minutes with this mini band mat workout. Let's go. All right, you guys, we are going to be entirely on the mat for a quick eight minute abs and glutes workout using a mini loop resistance band. So go ahead and place your band on your thighs or six inches above your knees and come up and over into a tabletop position. I have eight moves for you. You're going to do each move for 40 seconds of work, followed by 20 seconds of rest, starting with a fire hydrant lift. So I'm going to take the band under my knee and loop it securely there so it stays put. I'm going to drop down to my right forearm and I'm going to lift my left leg up in line with my hip. We're going to start there. You're going to do that for 40 seconds of work and you'll get 20 seconds of rest as we transition between moves. We are on in three, two, let's go. So just lift that knee up right in line with the hip. I want you to hold and squeeze for a moment at the top. Lower with control. Lift, hold and squeeze. Lower with control. Now I'm down on my one forearm because it just provides a little bit more stability. You can always take this up to a tabletop position. Okay. But coming down to the forearm is just going to create that nice, stable base. You're lifting right up to the hip and lowering with control. So we're going to start on the glutes. We're going to move to the abs for move number two. And then we're going to hit the glutes on the other side, hitting your outer glutes here for 10 more seconds. You got this. Lift. Squeeze lower with control for three, two, one more lift and you're good. That band is six inches above the knees. I'm stepping back to a plank position. Rachel has your modification here. So I'm going to step from plank into a bear crawl or beast hold. And back out and in. In, in, out, out. Rachel's going to go in a rolling plank, lifting her knees off the mat and dropping them. You're on in three, two. Let's go. So I'm back. Back in in. Knees are hovering just off the mat as I step in. Shoulders are staying stacked over wrist in this plank position. Stepping in and out. Nice work. How close can you get those knees to the mat? Really think about activating your low abs as you step those feet into that low plank activity. Activate those low abs in in, out, Out. Nice work, team. You got this. 10 more seconds in this plank. Yes, you can back to the mat for glutes on the other side in five, four, three, two. You're out. Nice work. We'll go right here. I'm just gonna loop it in on the other side. We're gonna do fire hydrant. Other way. I'll come forward so I don't get you. Right. Okay, same thing. Locking the band in under one knee. Dropping to the forearm. Just gonna lift my glutes here. Lifting right up in line with my knee into my hip in three, two. Let's go. Lift. Squeeze lower with control. Lift. Targeting those outer glutes here. Lift, squeeze lower with control. Alternating abs and glutes in these first couple moves. And you feel your abs here, too, right? Oh, yes. Definitely stabilize more. Absolutely. Your core is stabilizing you, especially the obliques of the arm. That is your forearm. That's on the mat, that left side right now, all those small stabilizing muscles in your side abs, your obliques are firing up for 10 more seconds as you lift. Squeeze lower with control. Nice work, team. You're on your side in three, two, and one. Nice work. We're going to come over to our side. You can fix your band if you need to. I want the band still staying six inches above the knees, lowering down onto my forearm here. Rachel's going to give you a modification from the side. I'm going to lift this outside leg and crunch. We're going to hit glutes and abs together in three, two. Let's go. Lift. Double knee tuck crunch. Lift my outside leg. Double knee tuck crunch. So I'm hitting outer glutes and hips right here. Lift. Nice side abs and low abs. Keeping my elbow or my shoulder out of my ear. Nice strong shoulder pull down and back right here. Rachel's on the mat giving you a bent knee lift. The shorter the lever, the easier it is. And an upper ab crunch. Take it at your level. Nice work, team. You're going to be on your back in 10 more seconds. Dead bug with Rachel. A big ax crunch with me in 4, 3, 2, and 1. Nice work. Rolling all the way down to my back. Okay, Rachel's gonna give you a dead bug. I'm gonna give you a big X. That means I'm opening up to an X. Rolling up to a ball. X and ball. We like to call them Snowball. Snow angels. We're from Minnesota. That's what we call it. Snow angel, Snowball. You're there in three, two. Let's go. Make a big X. Roll it up. How far can I get my hands and my feet away from my body? That's what Rachel's thinking about in dead extending opposite arm and leg away from each other. The farther you can get them away from each other, the harder it's going to be. Big X, roll it up and crunch. Big X, roll it up and crunch. Nice work, team. 20 seconds down, 20 to go. You're on move. Five of eight. Yes, you can. Inhale down, big exhale up to crunch. Inhale down. Big exhale up to crunch. Keep it up. You're almost there. For 5, 4, 3, 2, and recover. Laying on your side. Other side. Outside leg is going to lift. Straight leg with me. Bent with Rachel into that double knee crunch again, right? Nice strong shoulder out of the ear. Lifting your outside leg. Double knee crunch. Rachel has your modification. We go in three, two. Let's go. Side leg lift. Double knee crunch. Side leg lift. You're going to feel those outer glutes starting to talk to you, especially if you're adding this ab and glute burnout onto a leg day. Makes a great, quick and effective workout all on its own. Great for traveling. All you need is a mini band. You can actually do this entire thing without the mini band and use just your body weight. The mini band is just going to add that intensity. Tackling those obliques right here. Nice work. We're on our back for glute bridges next. Two more moves after this, guys. 10 seconds here. Nice. Lift that outside leg. Double knee crunch for 5, 4, 3, 2, and 1. On your back side. Glute bridges band is on 6 inches above the knees on the thighs. Heels are nice and tight to the glutes. Knees are in line with the hips. Think about a marshmallow behind your back. Squish the marshmallow. Once you've squished that marshmallow from here, you're going to lift in three, two, lift. Glute bridge. Hover. Glute bridge and hover back on those glutes. Very much an important piece of our core, right? We talk about this all the time. The core is the 29 muscles between my shoulders and my pelvis. Lift, squeeze. Nice. I want constant tension on this band. That's going to activate your outer glutes and hips, right? Constant tension on the band. You are lifting right here for five more seconds. We're gonna hold at the top for the final 10. In three, two, lift and hold. Tiny pulses out into that band. Pulse it out. You got it. Finish strong. Final three, two, one. Lower with control. Last move. Bring those legs up to a 90 degree. Okay. Hands can come behind the head. With Rachel, I'm going to take my hands overhead. I'm going to go out into a V tap, tapping my heels, the ground. Bring it up, and then I'm going to reach for my heels. V tap, reach for the heels. In three, two. Let's go. Open the band. Reach for the heels. Open the band. Reach for the heels. Rachel's taking out the full crunch and giving me just an upper ab crunch, lifting her neck and shoulders off the mat. V tap and lift. Here we go. V tap and lift. Nice work, team. Tap it out, crunch it up. Inhale, exhale. Almost there. Move. 8 of 8 right here. Finish strong. Reach for those heels. Can you make fingertips to heels? Finish for five, four, three, two, one. And you're out. Band comes off. Eight minute abs and glutes. Way to go, Rach. Awesome job. High fives to you at home. We'd love to see you back on the mat for another workout soon. Awesome job knocking out that abs and glutes. I've cued up some arms and abs for you right here. Otherwise, I find my quick, effective ab challenge in this playlist right here. Have a great day.
