Side planks, rolling side planks, modified abdominal curls, and glute bridges are effective abdominal and glute exercises that require mindful execution and focus on muscle engagement.

“I will then do side planks rolling side planks uh I will do a variety of uh abdominal exercises the modified abdominal curl that you're familiar with and I'll do some uh glute uh Bridges MH then I'll do them one-legged and I'll get the arm involved and crossbody um I may put a kettle bell on my belly and do some hip thrusts that way but a very mindful way I'm focused my brain on squeezing the glutes uh pushing the feet away”