3 Exercises for glutes and abdomen, from Jennifer Lopez’s trainer

David Kirsch, J.Lo trainer, shows a short exercise routine that you can do at home, which helps you tone your tone butt and lower abdomen.

David Kirsch trainer of the actress and businesswoman, J.Lo , knows that there are times when she cannot dedicate more than a certain amount of time to training, as well as many other women who have a demanding work schedule both inside and outside the home. That is why he has a short routine, perfect for strengthening glutes and lower abdomen .

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J.Lo short exercise to tone butt and lower abdomen

Warm Up

According to David Kirsch, the first thing you need to do is “warm up your muscles” with the intention of not hurting yourself. Stretch from one side of your body to the other and stretch your legs, also turn your head in different directions to avoid injury. You can even add small jumps on your own core: do this for at least 4 minutes.

Sumo Lunge

Want a strong, sculpted butt? We don’t think there’s any other answer to that question but a resounding “yes.” Enter the sumo lunge, Kirsch’s number one workout move for a J.Lo status backside. Here’s a breakdown, straight from Kirsch himself:

  1. Start with your legs slightly wider than hip-width apart, with your hands on your hips.
  2. With one leg, do a roundhouse, a side kick, then a frog jump, all in a relatively swift motion.
  3. Repeat with the other leg.

“It’s the perfect butt-shaping, hip reducing, lower half–sculpting maneuver,” Kirsch says. “It targets the outer thigh and [can help] lift the butt, which seem to be two problem areas for a lot of women.” He promises that by doing the sumo lunge three times a week, you’ll start seeing results in as little as two to three weeks.

Plié Toe Squat

Plié toe squats not only help strengthen and tone the butt, but they also target the inner thighs, an area that is often largely ignored by cookie-cutter strength training programs. Here’s how to perform this move just like J.Lo:

  1. Start with a nice wide stance, wider than for the sumo lunge. Plant your feet such that your toes are pointed outward. (If you’re familiar with ballet, you want to be replicating second position). Place your hands on your hips.
  2. Squat down, sitting your butt backwards, and simultaneously lifting both heels off the ground.
  3. When your thighs are parallel to the ground, press through the balls of your feet to return to the starting position, dropping your heels back to the ground when you are upright.

Platypus Walk

After perfecting the plié toe squat, you’re already halfway to mastering the platypus walk. This dynamic move is a powerful sculptor of the entire lower body and core. Here’s how to do it:

  1. Start in the fully lowered plié squat position so that your thighs are parallel to the floor. However, put your whole foot flat on the ground rather than keeping your heels up.
  2. Place your arms up behind your head.
  3. Pressing through your heel and mid foot, take a step forward with one leg (remaining in the squatted position), then the other leg, and then backwards with each leg in turn. You’ll want to remain in a squat the whole time, with your thighs roughly parallel to the floor.
  4. Aim for 10 steps forward and back per leg or set a timer for 30 seconds.

Keep reading: Kim Kardashian Swears By These 5 Butt Exercises