{"id":5577,"date":"2024-03-11T12:32:43","date_gmt":"2024-03-11T12:32:43","guid":{"rendered":"\/es-es\/blogs\/fitness\/?p=5577"},"modified":"2024-03-11T12:32:43","modified_gmt":"2024-03-11T12:32:43","slug":"5-ejercicios-para-trabajar-a-la-vez-abdominales-y-gluteos","status":"publish","type":"post","link":"\/es-es\/blogs\/fitness\/5-ejercicios-para-trabajar-a-la-vez-abdominales-y-gluteos\/","title":{"rendered":"5 ejercicios para trabajar a la vez abdominales y gl\u00fateos"},"content":{"rendered":"<p>Abdominales y gl\u00fateos son dos de las zonas en las que m\u00e1s \u00e9nfasis ponemos en el gimnasio. \u00bfNo ser\u00eda ideal poder trabajar los dos al mismo tiempo? Aqu\u00ed van 5 ejercicios dise\u00f1ados espec\u00edficamente para fortalecer abdominales y gl\u00fateos. Y, ya que estamos, incluso la cadera: \u00bfTe animas? :).<\/p>\n<p>Puedes realizar estos ejercicios <strong>en forma de circuito<\/strong> o <strong>incorporarlos en tus rutinas de entrenamiento para fortalecer el core<\/strong>.<\/p>\n<h2><strong>Ejercicios para fortalecer abdominales y gl\u00fateos<\/strong><\/h2>\n<h3><strong>Ejercicio 1<\/strong><\/h3>\n<ul>\n<li>Eleva tu cadera al mismo tiempo que la colocas en retroversi\u00f3n para involucrar a los abdominales, como si desearas acercar el pubis hacia el estern\u00f3n.<\/li>\n<li><strong>Mant\u00e9n la posici\u00f3n arriba durante un instante <\/strong><\/li>\n<li><strong>Desciende de forma controlada.<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5580\" data-permalink=\"\/es-es\/blogs\/fitness\/5-ejercicios-para-trabajar-a-la-vez-abdominales-y-gluteos\/glut-abdomen-1\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-1.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"abdominales y gl\u00fateo\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-1-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-1.jpg\" class=\"alignnone size-full wp-image-5580\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-1.jpg\" alt=\"abdominales y gl\u00fateo\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-1.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-1-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-1-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Ejercicio 2 para fortalecer abdominales y gl\u00fateos<br \/>\n<\/strong><\/h3>\n<ul>\n<li>Desde dos apoyos, flexiona y extiende la pierna.<\/li>\n<li><strong>Evita los balanceos e inercias<\/strong>, el movimiento de la pierna debe ser controlado.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5581\" data-permalink=\"\/es-es\/blogs\/fitness\/5-ejercicios-para-trabajar-a-la-vez-abdominales-y-gluteos\/glut-abdomen-2\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-2.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"abdominales y gl\u00fateo\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-2-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-2.jpg\" class=\"alignnone size-full wp-image-5581\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-2.jpg\" alt=\"abdominales y gl\u00fateo\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-2.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-2-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-2-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Ejercicio 3<\/strong><\/h3>\n<ul>\n<li>Tumbada lateral, eleva la cadera.<\/li>\n<li><strong>Para aumentar la intensidad puedes elevar y extender la pierna de arriba.&nbsp;<\/strong><\/li>\n<li>Con este ejercicio trabajar\u00e1s oblicuos y sobre todo gl\u00fateo medio.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5582\" data-permalink=\"\/es-es\/blogs\/fitness\/5-ejercicios-para-trabajar-a-la-vez-abdominales-y-gluteos\/glut-abdomen-3\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-3.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"abdominales y gl\u00fateo\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-3-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-3.jpg\" class=\"alignnone size-full wp-image-5582\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-3.jpg\" alt=\"abdominales y gl\u00fateo\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-3.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-3-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-3-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Ejercicio 4 para fortalecer abdominales y gl\u00fateos<\/strong><\/h3>\n<p>Con los talones apoyados sobre una altura, <strong>eleva la cadera al tiempo que contraes activamente el abdomen.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5583\" data-permalink=\"\/es-es\/blogs\/fitness\/5-ejercicios-para-trabajar-a-la-vez-abdominales-y-gluteos\/glut-abdomen-4\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-4.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"abdominales y gl\u00fateo\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-4-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-4.jpg\" class=\"alignnone size-full wp-image-5583\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-4.jpg\" alt=\"abdominales y gl\u00fateo\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-4.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-4-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-4-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Ejercicio 5<\/strong><\/h3>\n<p>De pie, con las piernas separadas, incl\u00ednate y<strong>&nbsp;flexiona las rodillas hasta conseguir tocar la superficie con la mano.<br \/>\n<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5584\" data-permalink=\"\/es-es\/blogs\/fitness\/5-ejercicios-para-trabajar-a-la-vez-abdominales-y-gluteos\/glut-abdomen-5\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-5.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"abdominales y gl\u00fateo\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-5-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-5.jpg\" class=\"alignnone size-full wp-image-5584\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-5.jpg\" alt=\"abdominales y gl\u00fateo\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-5.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-5-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/glut-abdomen-5-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>El entrenamiento no acaba aqu\u00ed. Ahora que ya has trabajado abdominales y gl\u00fateos, en nuestro blog de fitness tienes muchos m\u00e1s ejercicios para entrenar tu cuerpo.<\/p>\n<ul>\n<li><a href=\"https:\/\/www.forumsport.com\/es-es\/blogs\/fitness\/como-preparar-hyrox-tips-entrenamiento-material\/\" target=\"_blank\" rel=\"noopener\">C\u00d3MO PREPARAR UN HYROX: TIPS, ENTRENAMIENTO Y MATERIAL RECOMENDADO<\/a><\/li>\n<li><a href=\"https:\/\/www.forumsport.com\/es-es\/blogs\/fitness\/abdominales-sobre-fitball-o-sobre-suelo-que-es-mejor\/\" target=\"_blank\" rel=\"noopener\">\u00bfABDOMINALES SOBRE FITBALL O SOBRE SUELO?: \u00bfQU\u00c9 ES MEJOR?<\/a><\/li>\n<li><a href=\"https:\/\/www.forumsport.com\/es-es\/blogs\/fitness\/manten-las-piernas-firmes-con-estos-4-ejercicios\/\" target=\"_blank\" rel=\"noopener\">4 EJERCICIOS PARA EVITAR LA CELULITIS Y MANTENER LAS PIERNAS FIRMES<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Abdominales y gl\u00fateos son dos de las zonas en las que m\u00e1s \u00e9nfasis ponemos en el gimnasio. \u00bfNo ser\u00eda ideal poder trabajar los dos al mismo tiempo? Aqu\u00ed van 5 ejercicios dise\u00f1ados espec\u00edficamente para fortalecer abdominales y gl\u00fateos. Y, ya que estamos, incluso la cadera: \u00bfTe animas? :). Puedes realizar estos ejercicios en forma de [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"\/es-es\/blogs\/fitness\/5-ejercicios-para-trabajar-a-la-vez-abdominales-y-gluteos\/\">Conocer m\u00e1s<\/a><\/p>\n","protected":false},"author":1,"featured_media":5585,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","ngg_post_thumbnail":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2],"tags":[],"class_list":{"0":"post-5577","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-entrenamiento"},"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2024\/03\/portada-38.jpg","jetpack_shortlink":"https:\/\/wp.me\/pbQrw6-1rX","jetpack-related-posts":[],"_links":{"self":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/5577","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/comments?post=5577"}],"version-history":[{"count":4,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/5577\/revisions"}],"predecessor-version":[{"id":5633,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/5577\/revisions\/5633"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/media\/5585"}],"wp:attachment":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/media?parent=5577"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/categories?post=5577"},{"taxonomy":"post_tag","embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/tags?post=5577"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}