How to The best exercises to strengthen core and glutes that you can do in the gym

The core or middle zone includes muscles such as the gluteus, transverses, or obliques that are responsible for transferring forces between the lower and upper body and supporting the spine, which is why they are essential to achieve good performance in many sports, including weight training. In this article, we explain the best core and gluteal exercises, with which you can cover their main functions and strengthen them in all their dimensions. Press Pall of and all its possible variants The Pall of the press is considered an anti-rotation exercise, that is, we must prevent our trunk from rotating during its execution. It has many variations, and these can focus on rotation or even combine rotation and lateral flexion, such as when we raise our arms above our heads. Either way, it's a great exercise for our transverse and oblique muscles. Iron and all its possible variants The planks would be the basic anti-extension spine exercise, that is, the exercise causes us the tendency to extend our lumbar spine, and we must resist this tendency. As with the Pall of the press or with the farmer's walk that we will see below, the plates offer many variants which can offer the anti-extension stimulus or even the anti-rotation and lateral anti-flexion stimulus. Farmer's walk and all its possible variants The farmer's walk is the third type of exercise that make up the so-called anti-movement exercises. In this case, it is a purely anti-lateral flexion exercise, that is, we must prevent our trunk from leaning to one side or the other. In these types of exercises, the obliques are also great protagonists since they are in charge of flexing or rotating the trunk, or resisting both. You can use any object: dumbbells, kettle bells, bags, or even hang all of these things from elastic bands to increase instability. Elevated Glute Bridge If we start with gluteal exercises we are going to need at least three types: those that extend the hip, those that extend the hip with these in the abduction and external rotation, and those that simply abduct and resist internal rotation of the hips. Thus, we have the gluteal bridges, the frog pumps and the band side walks respectively. In this first exercise, we raise the legs simply to increase the range of travel. Band sidewalk With the band sidewalks we are simply going to focus on abducting the hips, that is, on applying force with the gluteus medium, to open and separate the legs and on resisting the tendency to internal rotation caused by the band placed on the tip of our legs. Our feet. It is considered a mistake to place the band on the ankles or knees. Frog pumps Finally we have the frog pumps in which we must extend the hip as we would do in a hip thrust or gluteal bridge, but this time with the hips abducted and externally rotated, two of the functions of the gluteus. This exercise is designed to perform a series of high repetitions, practically to failure, and with fluid and constant rhythm.