Tone and strengthen your core and rear with this 30-minute gut & butt workout – no equipment necessary!
We’ll be focusing on your core and butt with fun moves that you can do without any equipment other than your body, an exercise mat and a clock. By strengthening your core and glutes, you’ll be giving your overall muscular structure a boost – helping to improve your posture, prevent lower back pain, and make your workouts more effective.
You’ll use eight moves that alternate between working your belly and working your butt so you can minimize your rest time and keep your heart rate up throughout the workout.
Interval training is great for fat loss, which helps you reveal the lean muscle you build with these strengthening exercises.
To complete this gut & butt workout:
Perform each of the 8 moves for 45 seconds. Rest 15 seconds between exercises.
Take a 2-minute break after completing each circuit.
Repeat the circuit 3 times, for a total of 30 minutes.
Beginners: Modify each move by going slowly and/or changing your work-to-rest interval to 30 seconds work : 30 seconds rest.
Glute Bridges | 45 seconds
Glute Bridges are one of the best butt toning exercises because they place little to no tension on your knees.
Lay flat on your back with your arms down by your sides and bring your heels close to your butt. Press your heels into the floor to raise your butt up off the floor, forming a triangle shape with your body.
Squeeze your butt at the top, allowing your knees to fall slightly open, then slowly lower your butt back down to the ground without resting.
Continue for 45 seconds. Focus on the contraction of your glute muscles and keep your core tight.
Double Crunch | 45 seconds
These work your upper and lower abs at the same time!
Lay flat on your back, bring your hands behind your head, and lift your feet up about 4 inches off the ground with your knees bent. Start by flexing your abs to lift your head, shoulders and arms off the ground while bringing your knees in towards your forehead. You should get a slight lift underneath your hips as well.
Flex your abs hard and then gently return to the starting position. Repeat exhaling with each contraction for 45 seconds.