A summer spent at sea didn’t stop Elsa Pataky from training hard.
The model and actor has previously shared everything from dumbbell-based circuits to intervals on the prowler, and recently took to Instagram once again to share a workout she completed on board.
‘I used my time on the boat to do some of my favourite exercises for a strong core and glutes,’ she said.
She used just two pieces of equipment: a resistance band for extra resistance and a foam roller to add an element of instability and challenge her balance. Both are lightweight, portable and travel-friendly – perfect for staying active on the go.
‘You don’t need a gym. You don’t need perfect conditions,’ she added.
Moves such as body saws on the foam roller targeted her abs and shoulders, while split squats and glute kickbacks worked her quads, hamstrings and glutes.
Elsa Pataky’s 11 exercises for a strong core and glutes1. Foam roller plank knee tuck
Get into a high plank, with your body in a straight line from your head to your heels. Your hands should be directly beneath your shoulders, your arms fully extended and your fingers facing forwards, slightly spread apart. Tuck your hips and don’t let them sag or rise too high.Place a foam roller underneath your shins.Draw your knees towards your chest, rolling the foam roller underneath you until it reaches your toes.Pause at the top, then roll back out until you’re back in a high plank, taking care not to let your hips sag or rock from side to side.2. Reverse tabletop single-leg hip thrust on foam roller
Sit on the floor with your knees bent and feet flat. Place your feet on a foam roller so your shins are nearly vertical.Place your hands on the floor behind you, directly underneath your shoulders, with your fingers pointing towards your feet.Extend one leg straight up so it points towards the ceiling.Drive through your working foot and squeeze your glutes to lift your hips, keeping them level and your ribs down. Avoid arching your lower back.At the same time, lower your extended leg until your thighs are level.Lower your hips with control while simultaneously raising your extended leg back towards the ceiling.3. Body saw with foam roller
Get into a forearm plank position with your shins resting on the foam roller.Position your elbows directly underneath your shoulders.Maintain a straight line from your head to your heels. Brace your core and squeeze your abs, quads and glutes.Slowly rock your body backwards, allowing the foam roller to move towards your thighs while keeping your body rigid and your hips level.Move back as far as you can while maintaining a strong plank.Slowly rock forwards again, returning to the starting position.4. Plank pike on foam roller
Place your feet on top of a foam roller and position your hands underneath your shoulders.Start in a high plank position with a straight line from your head through your heels.Brace your core and squeeze your abs, quads and glutes.Slowly lift your hips, drawing the foam roller towards you until you’re in a downward-dog-like position.Keep your arms straight throughout.Roll the foam roller back away from you and return to plank with control.5. Push-up on foam roller
Get into a plank position with your hands on the foam roller, slightly wider than shoulder-width apart.Extend your legs behind you.Brace your core and squeeze your glutes to keep your body in a straight line.Lower your body towards the foam roller, keeping your elbows tucked close to your sides.Pause briefly, then push back up to the starting position.6. Split squat
Step into a split stance with one foot in front of the other, holding a dumbbell in one hand.Keep your torso upright as you bend both knees, allowing your back heel to lift.Lower until your front thigh is roughly parallel with the floor, or as low as feels comfortable while maintaining good form.Drive through your front heel to return to standing.7. Split squat with banded hammer curl
Get into the split squat position described above.Stand on a resistance band with your front foot and hold one end in each hand, palms facing each other.Lower into the split squat while performing a hammer curl.As you stand, slowly lower your hands back down with control.Keep your elbows close to your body throughout.
Stand on the middle of a resistance band with both feet, holding one end in each hand.Stand tall with your core engaged.Bend your elbows and curl your hands towards your shoulders.Squeeze your biceps at the top.Lower your hands with control.Avoid swinging your body.9. Resistance band glute kickback
Secure a resistance band to a low anchor point and attach it around your working leg just above the ankle.Stand facing the anchor point with your weight on your supporting leg.Hold onto a sturdy surface for balance.Brace your core.Drive your working leg straight back by squeezing your glute.Return with control.10. Lying leg raises on foam roller
Lie on your back with a foam roller positioned underneath your glutes.Extend both legs straight and brace your core.Raise both legs towards the ceiling with control.Lower slowly, stopping before your lower back arches.11. Forearm-supported lying leg raises
Sit on the floor supported by your forearms.Extend both legs straight out in front of you.Lift both legs together towards the ceiling.Lower them with control before repeating.Keep your pelvis stable and your core engaged throughout.
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