Weight training focusing on core and glutes?

Linnaea27

Hi everyone,

I'm trying to design a decent, brief but effective weight workout for myself. I am going to a physical therapist for some muscle imbalances in my hips, behind, and core. I have specific exercises (without weights) from my PT to readjust my out-of-balance areas, but they also were very supportive of my doing weight training, especially focused on core and glute muscles. The PT didn't have suggestions for specific moves, which is why I'm wondering if anyone here has suggestions!

I work out at home with a large variety of dumbbells-- I have an adjustable set that go up to 51 lbs each (I don't think I've ever used them set that heavy though) and a collection of smaller dumbbells.

Suggestions of specific moves or short routines are what I'm looking for most.

Thank you!

jemhh

If you want overall balance, I'd encourage you to follow an established beginner's lifting program instead of creating your own plan, especially one focused on just core and glutes.

Fierce 5's dumbbell program is good.

ItsAllMental819

Squats
Walking lunges
Hip thrusts
Strait leg deadlifts

All great for the glutes - squats & SL deadlifts will strengthen the core.

GottaBurnEmAll

If you want to focus on glutes, you can do Strong Curves at home with dumbbells. I do.

sardelsa

Another vote for Strong Curves.. you can modify the beginner program with dumbbells and other equipment or do the at home/bodyweight program

DancingMoosie

Yep, strong curves is all about core and glutes

Linnaea27

Thank you very much, everyone! Sorry to not come back to this thread for such a long time. Great suggestions-- I am looking up Strong Curves right now! Sounds like exactly what I need. The physical therapist said today that I have very weak glutes and my other hip-area muscles (cannot remember what they are called) in front are compensating and have tightened up severely over the years. I need to fix this problem, plus do more exercise.