15-Minute No-Equipment Abs and Butt Workout - Indoors Beauty

15-Minute No-Equipment Abs and Butt Workout

15-Minute No-Equipment Abs and Butt Workout

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

Chyna Bardarson, a NASM-certified Tone It Up coach, is all about most effectivity. That’s why she created this fast, zero-equipment exercise that targets not one however two key muscle teams: your core and your glutes. This quickie abs and butt routine goes to push these muscular tissues to the restrict and get you in and out in simply quarter-hour.

Since you are not utilizing any weight on this exercise, “greater repetition is vital,” Bardarson says; upping your reps is an efficient option to strengthen your muscular tissues with out resistance. That’s why you may spend 45 seconds doing every transfer, pushing by way of as many reps as doable to max out your core and glute muscular tissues. (When you are feeling it burning, you may know what we imply.)

Because the exercise itself is fairly quick and makes use of solely body weight, Bardarson says the mind-body connection — focusing laborious on partaking your core and glutes, and not letting your thoughts wander or simply phoning within the strikes — is vital if you wish to get probably the most out of the exercise.

Ready to work? Keep studying to get the complete routine, and if you would like extra residence exercises from Bardarson and different Tone It Up trainers, take a look at the Tone It Up app.

15-Minute No-Equipment Abs and Butt Workout

Equipment wanted: a yoga mat or delicate ground

Directions: Start with the warmup listed beneath. Then full every train within the following circuit for 45 seconds, with no relaxation in between strikes. Rest for one minute after the circuit is full, then repeat the circuit for a complete of two rounds. Bardarson says to deal with partaking your core and glutes all through each transfer to keep up your type. After you are carried out, she recommends stretching out with a determine 4 stretch, Pigeon Pose, and an lively hamstring stretch.


  • Squat stroll: one minute
  • Alternating facet lunge: one minute
  • Butt kick: one minute

Ab and Butt Circuit:

  • Curtsy lunge to leg raise: 45 seconds on either side
  • Single-leg glute bridge with abduction: 45 seconds on either side
  • Donkey kick to facet kick: 45 seconds on either side
  • Surrender: 45 seconds
  • Bear crawl: 45 seconds

Keep studying to see the right way to do every transfer.