Strength training doesn’t have to involve weights—there’s a lot you can do with just your bodyweight to develop strength.
Barre and yoga instructor Mara Cimatoribus recently shared a bodyweight routine designed to strengthen the core (the muscles around your midsection) and the glutes (the three muscles in your butt).
The workout follows the barre method, a style of movement inspired by ballet that incorporates elements of yoga and Pilates.
Though the movements are slow and controlled, they will still challenge your muscles, helping you build strength, improve coordination and enhance your posture.
“This barre class brings together targeted exercises that work your abs, obliques and glutes, focusing on core stability, strength, and balance,” Cimatoribus told me over email. “Each move is designed to engage your muscles deeply, helping you feel more powerful and connected to your body.”
How to do Mara Cimatoribus’ glutes and abs workout
The routine consists of five exercises with the repetitions ranging from 10-12 as shown in the video. Complete two rounds in total, doing all the exercises on both sides of the body.
Think about keeping your movements small and controlled. “Don’t be fooled by tiny lifts and pulses,” says Cimatoribus. “These small, controlled movements target specific muscles and can create a serious burn. The goal isn’t to make big, flashy moves but to keep everything controlled and intentional.”
The benefits of unilateral exercises
All of the movements in this routine are unilateral exercises, which means you’ll be working one side of the body at a time. Although this might feel repetitive, it’s a great way to target muscles equally.
When performing compound movements like squats and deadlifts, it’s normal for the dominant side to work harder without you realizing it. This can create muscle imbalances, potentially leading to injuries and discomfort.
Incorporating single-leg and single-arm movements can make your strength training routine more effective. Try doing this workout regularly, at least once or twice a week, to start seeing results.
“Results come from showing up regularly,” says Cimatoribus. “Even if it’s just 10 minutes, sticking to a routine will help you build strength, flexibility, and confidence over time.”
