This abs and glutes workout only takes 15 minutes, but you’ll feel it tomorrow

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By Webdesk


15 minute abs and butt workout with no equipment

Image source: POPSUGAR Photography / Sam Kang
Product Credit: PE Nation sports bra, PE Nation biker shorts, APL sneakers

Chyna Bardarson, a NASM certified Tone It Up trainer, is all about maximum efficiency. That’s why she created this quick no-equipment workout that targets not one but two major muscle groups: your core and your glutes. This quick abs and butt routine will push those muscles to their limits And in and out within 15 minutes.

Since you’re not using any weight during this workout, “more repetition is important,” says Bardarson; Increasing your reps is an effective way to strengthen your muscles without resistance. That’s why you spend 45 seconds on each move, doing as many reps as possible to max out your core and glutes. (If you feel it burning, you know what we mean.)

Because the workout itself is fairly short and uses only bodyweight, Bardarson says the mind-body connection—focusing hard on engaging your core and glutes, and not letting your mind wander or just dial into the movements—is key as you want to get the training. the most from the workout.

Ready to work? Keep reading to get the full routine, and if you want more home workouts from Bardarson and other Tone It Up trainers, check out the Tone It Up app.

15 minute abs and butt workout with no equipment

Required equipment: a yoga mat or soft floor

Directions: Start with the warm-up below. Then complete each exercise in the next circuit for 45 seconds, with no rest between moves. Rest for one minute after completing the circuit and repeat the circuit for a total of two rounds. Bardarson says to focus on engaging your core and glutes during each move to maintain your form. After you’re done, she recommends stretching out with a figure four stretch, Pigeon Pose, and an active hamstring stretch.

Heat up:

  • squat walking: a minute
  • Alternating side lunge: a minute
  • butt kick: a minute

Ab and Butt Circuit:

  • Curtsy lunge to leg lift: 45 seconds on each side
  • One-leg gluteal bridge with abduction: 45 seconds on each side
  • Donkey stairs to side stairs: 45 seconds on each side
  • Surrender: 45 seconds
  • Bears crawling: 45 seconds

Keep reading to learn how to make each move.