Abs & Butt Workout

Get six pack Abs and shape your butt and legs with these exercises designed to work your lower body. You can do this amazing workout at home or at the gym and you don’t need any equipment, just your own body weight. This mix of exercises designed to work your ab, glutes and thighs is an excellent ten minutes workout perfect for shaping the major muscles of the lower body.
This app helps you to burn fat, get abs and butt . Perform 10 minutes exercises everyday to get 6 pack abs and sexy butt. Doing the exercises will make you feel stronger, healthier, improve energy and control weight. Exercise benefits every part of the body.
The Virtual personal trainer will guide you during the workouts by showing you how to perform the exercises correctly. A fun way to effectively train your abdominal and buttocks.
BENEFITS
✓ This exercise helps to left weight and build a great ABS and butt
✓ Training your ABS and butt at home with our exercise and you see a change after a few lessons.
✓ Perfect to girls who want to make a beautiful butt and ABS before summer.
✓ Make you body strong and healthy using this workout.
FEATURES
✓ Free and Simple
✓ 8 Abs and butt exercises
✓ Workout Log
✓ Set Reminder
✓ 3 Difficulty levels (Easy, Normal, Hard)
✓ We collected the best exercise for you with them you can build a great ABS and butt.
✓ Animation showing how to do each exercise
✓ This app helps you to burn fat, get abs and keep your abdominal and shape your butt.
✓ The app contains abs and butt exercises everyone can do.
✓ Take up the Abdominal and butt Workout Challenge with our app for FREE
✓ You don’t need any equipment for the workout.
✓ Complete daily abs and butt workout with log.
Remember :
To reduce belly fat fast, besides making this workout routine, it’s essential to follow a healthy diet and you’ll be amazed with the results.
If you have high blood pressure, diabetes or any kind of medical condition please ask your doctor before performing any routine.
Our goal is to get you look great in a bathing suit, so what are you waiting for, download our free app today and start reduce your belly fat fast.

Abs, Butt, Legs Home Workout

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Having a repertoire of home workouts is necessary for days when you don’t feel like going to the gym, and this simple routine is sure to make you feel the burn. It’s a lower body home workout that targets your legs, butt, and abs.

There are a total of seven moves in this workout. Squats are great for your butt and thighs. The reverse lunge with front kick will leave your legs burning. Russian twists and lifts target your abs, working both your lower abs and obliques, while calf raises are good for your calves. And finally, mountain climbers and squat jumps get your heart racing at the same time that they strengthen your core muscles, hamstrings, and quads.

Doing the moves in quick succession without a break means that you force your muscles to work harder for longer, so it’s both a strength workout and a cardio workout. Additionally, you can finish the routine in under 30 minutes, which means it’s ideal when you need a quick workout.

What You’ll Need: (optional) a gym mat or towel to lay on the floor

What to Do: Complete all the exercises in order without rest in between. Rest for 60-90 seconds, then repeat.

Beginners: 2 rounds
Intermediate: 3 rounds
Advanced: 4 rounds

Below, we’ve included videos showing how to perform each move. Having proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Exercises:
1. 30 Mountain Climbers
2. 20 Sumo Squats
3. 10 Reverse Lunges with Front Kicks (on each leg)
4. 40 Russian Twists
5. 10 Squat Jumps
6. 30 Leg Lifts
7. 50 Calf Raises

Mountain Climbers

Sumo Squats

Reverse Lunges with Front Kick

Russian Twist

Squat Jumps

Leg Lifts

Calf Raises

The 10-Minute Core and Butt Workout for a Stronger Lower Body

Here’s a fun fact: Your glutes are the largest muscle group in your body, so nearly everything you do with the lower body is powered by your backside. So if you don’t know what the heck a #belfie is (but epecially if you do), carve out 10 minutes of your day to try this quick butt workout.

After quickly warming up the hip flexors, you’ll perform each move statically first and then with pulses—this is where you’ll really feel the burn! The best part is that you’ll also be simultanouesly working your core with each exercise, so you get two targeted workouts for the price of one. Grab a mat to get started.

To recap, you will need an exercise mat for this class. Each move is performed for about 30 seconds.

  • Hip Circle
  • Donkey Kick
  • Donkey Kick Pulse
  • Fire Hydrant
  • Fire Hydrant With Pulse
  • Side Kick
  • Side Kick Hold and Pulse
  • Bicycle Kick Abs
  • Side Bend, Legs at 45 Degrees

Looking for more short and effective at-home workouts? Grokker has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium (just $9 per month) and their first 14 days free. Sign up now!

A fit bottom isn’t just about looking good in a pair of jeans or a bathing suit on the beach this summer. As the largest group of muscles in your body, your glutes are key to better sports performance and making everyday tasks easier. Think squatting down to pick up a box from the floor and walking it up a flight of stairs.

So how can you start strengthening your glutes?

Barre makes an excellent workout for strengthening your backside since it’s able to hone in on large and small muscle groups. “The repeated muscle contractions and different ranges of motion in barre help ensure you’re working the deep stabilizing muscles in the hip that are hard to target,” says Katelyn DiGiorgio, VP of training and technique at Pure Barre.

From hip extension to abduction to rotation, barre’s low-impact exercises force you to move with control so you engage all gluteal muscles — and the muscles that support them like your core. “In focused work, we’ll do exercises in turnout and in parallel. By making these subtle changes, we isolate both the left and right sides of your glutes,” DiGiorgio says.

For example, DiGiorgio says exercises performed with your feet parallel focus on strengthening the gluteus maximus, the largest glute muscle, while exercises with your feet turned out emphasize your gluteus medius.

Ready to embrace the shake? DiGiorgio walks us through five signature exercises to strengthen and sculpt your butt. All you need is an exercise mat and a chair to do this workout at home.

Standing Pretzel

This classic barre exercise will challenge all three gluteal muscles, including your thighs. The hip abduction (moving your leg away from the midline) portion of this exercise works your inner and outer thighs as well as your internal and external obliques. To get the most out of this barre exercise, the movement needs to come from your hips.

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How to do it: Stand with your left side to the chair at elbow’s distance. Bring your heels together and slightly turn your toes out to the sides. Keep your left hand on the chair and extend your right hand in front of you to make a fist. Slightly bend your left knee and rotate your right hip open to the side. Bend your right heel in toward your glutes and flex the right foot. Be sure to tuck your hips. Tucking your hips means engaging your abs and pointing your tailbone down so that your hips rotate forward slightly. This allows you to maintain a neutral spine. Lower your right leg to bring your right knee towards your left knee, and lift your right leg back up. Do 16 reps before keeping your right leg lifted and pressing your foot back for 16 reps. Repeat on the left side.

Tabletop Turnout

Talk about hamstring curls! In addition to sculpting your butt, this move challenges your obliques and transverse abdominis, aka your waist-cinching muscles. Your shoulders and biceps are also engaged to help you maintain the quadruped position.

How to do it: Get into a tabletop position with your hands slightly wider than shoulder distance apart. Open your left leg out to the side at hip height and bend your left knee. Point your left toes, pull your heel towards your glutes and tuck your hips. You can soften your elbows with a slight bend if you need to. Press your left knee forward for 32 reps. Then, extend your left leg straight out to the side. Keeping your left toes pointed, pull your left heel towards your glutes (hamstring curl) for 16 reps. Repeat on the right side.

Standing Bent Leg

Don’t be fooled by the simplicity of this exercise! Slow and controlled hamstring curls will help you engage all the glute muscles and maintain form. Recruit your ab muscles to help you maintain a neutral spine and keep your hips square.

How to do it: Stand with your right side to the chair at elbow distance and your feet hip-distance apart. Hold onto the chair with your right hand and keep your left hand on your hip. Slightly bend your right knee for support. Then, bend your left leg behind you, pulling your left heel toward your glutes. Flex your left food and tuck your hips under. Curl your left heel towards your glutes for 32 reps and then press your left heel back for 32 reps. Repeat on the right side.

Semi-fold over parallel

By working one leg at a time, you’re testing your balance and the strength of your ankle ligaments. This semi-fold exercise targets your gluteus maximus as well as your hamstrings and lower ab muscles.

How to do it: Stack your forearms over the chair and rest your forehead on them. Keep your back flat. Stand with a slight bend in your left knee and extend your right leg behind you so it’s parallel to the ground and then bend your right knee at hip height. Point your right toes. Press your right toes up for 16 reps. Then, extend your right leg straight for two counts and bend your knee to bring your right heel towards your glutes for two counts. This is one rep. Do eight reps before repeating on your left side.

Back dancing

Think of this exercise as a next-level bridge. Keeping your toes off the ground challenges your glutes even more and forces you to recruit your lower-back muscles and hamstrings to keep your hips lifted. Your triceps should also be engaged when you actively press down on the mat.

How to do it: Lie on your back with your arms at your sides and your feet hip-distance apart, knees bent. Keep your heels on the mat as you lift your toes off and flex your feet. Squeeze your glutes as you lift your hips up into a low bridge. Keeping your toes off the mat and flexed, lower and lift your hips for eight reps. Then, flatten your feet on the mat and lower and lift your hips for eight more reps.

TRY THESE FITNESS ROUTINES

  • 10 core exercises that are better for your back (and body) than crunches
  • 5 exercises you can perform anywhere, anytime
  • A 10-minute cardio workout you can do at home
  • 5 exercises that will strengthen your back and reduce pain
  • 8 exercises trainers never do (and what to do instead)

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.

Gym? Never heard of it. Just kidding . . . but in all honesty, you don’t always have to hit the gym to get in a good workout. If you’re looking for something quick that will really fatigue your muscles, this butt and ab workout is what you need.

Strengthening your abs and glutes isn’t just about looks (if that’s what you’re here for, no problem). The muscles that make up your core protect your internal organs, support the muscles of your spine (helping you maintain an erect posture), and are activated every time you pick up something, sneeze, go to the bathroom, and breathe.

Your glute muscles are equally important. Strong glutes will make your butt look great in vintage Levi’s, but they play a bigger role. Having glutes that activate will also help in your day-to-day activities, prevent dormant butt syndrome, and ensure that your glutes are firing while performing exercises like squats and deadlifts and when running.

This workout doesn’t have to be one-and-done. Do these five exercises together as part of your warmup to ensure that your glutes and core are ready to work before lifting and running.

The Bodyweight Butt and Abs Workout

Directions: Complete three rounds of the following workout. As soon as you finish one exercise, transition to the following move. If you need a break, take a short rest in between each exercise.

  • Dead bug: 10 reps each leg
  • Single-leg bridge: 10 reps each leg
  • Plank with clamshell: 10 reps each side
  • Fire hydrant: 10 reps each leg
  • Side-plank crunch: 10 reps each side

The Ultimate 30-Minute Gut & Butt Workout

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.

Looking for an easy way to get started working out?
Grab our FREE Beginners Workout Guide – 3 Weeks To Tighter Abs, Sculpted Arms, And Toned Legs, by clicking here!

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.

Prisoner Squats | 45 seconds

This squat variation is especially good for the buns because holding your arms up overhead maximizes the load of a body weight squat.

Hold your hands lightly behind your head with elbows wide and lift your chin up. Open your feet to a wider than shoulder-width stance with your toes slightly pointed out.

Sit back and down as if you’re sitting in a chair, but pause when your thighs are parallel with the ground. Keep your chin up and your eyes looking straight ahead. Return back to the standing position and squeeze your butt muscles.

Continue for 45 seconds.

Standing Oblique Crunch (alternate sides) | 45 seconds

Stand tall with your hands just behind your head, keeping your elbows wide. Shift your body weight to the right side and lift your left leg while crunching your upper body so that your knee and elbow meet.

Slowly lower back to the starting position, and then crunch on the other side. Keep your eyes focused on the floor for better balance. Alternate sides and continue for 45 seconds.

Note: If you are having trouble balancing, try doing one side at a time while holding onto a wall.

Standing Glute Kickbacks | 22 seconds per side

Start by bending forward and propping your hands on top of your right knee. Make sure to keep your head, neck and spine in a straight line. Raise your left leg up behind you until it becomes parallel with the ground. Pause and squeeze your left glute.

Slowly lower back down to the floor, just touching it instead of resting. Keep your spine in a neutral position and your chin down. Continue all reps on one side for about 22 seconds and then switch.

Note: If you have trouble balancing, you can hold onto a wall or a chair.

Plank Knee Unders (alternate sides) | 45 seconds

Planks are amazing at slimming your waist. Start in a high plank position with your hands just under your shoulders. Lift your right foot about 6 inches off the ground, and then crunch your knee towards your nose. Round your shoulders and back and tuck your chin towards your knee. Ideally, you want to make contact between your knee and your nose.

Return back to plank position and switch sides. Alternate sides for the 45-second interval. Make sure to contract your abs with each knee under, exhaling forcefully during the contraction.

Squat Hold Lunge Backs (alternate sides) | 45 seconds

These may look easy but they are indeed super challenging. Start in a squat position aiming to maintain a 90-degree bend with your knees. Keeping the weight in your squat, stick one leg out behind you to form a lunge position.

Return to the squat position, staying low, and move the other leg back. Aim to maintain your low position throughout the entire 45 seconds. You may stand up for short rest pauses when needed, but best if you can stay low the entire time.

Toe Touch Crunches | 45 seconds

Toe touch crunches are a good way to motivate yourself to crunch higher, since you have something to reach for.

Lay flat on your back with your legs straight up in the air and toes flexed. Raise your arms straight up as well. Then crunch until your fingertips touch the tips of your toes. Relax back to the starting position and repeat.

If your hamstrings are too tight to keep your legs straight up, bend your knees slightly. If you feel tension in your neck, place one hand behind your head for support. Continue focusing on your abs for the entire 45 seconds and exhale with each crunch.

Final Note

I recommend including this workout in your fitness routine at least 3 times per week for best results. After several weeks, you will notice a firmer, tighter butt and a flatter, more toned midsection.

(Your Next Exercise: 41 Butt Exercises to Tone, Lift, and Strengthen)

6 Exercises to Tone Your Abs, Butt + Thighs {25-minute circuit workout}

Target your trouble areas with these 6 exercises to tone your abs, butt, and thighs; it’s a complete 25-minute circuit workout that you need to add to your weekly training routine!

I get asked all the time how to tighten and tone specific areas of the body. The most common requests are for the abs, butt, and thighs so it’s about time I pulled together my 6 favorite exercises to target these common trouble areas.

Even better, I’ve turned these 6 exercises to tone your abs, butt, and thighs into a complete 25-minute circuit workout. This triple threat workout is one you are going to want to add to your weekly training routine.

And because there’s no greater workout motivation than new workout gear, these 6 exercises to tone your abs, butt, and thighs are brought to you in partnership with Wantable Fitness — designer fitness and athleisure apparel handpicked by a personal stylist.

Grab a medium-to-heavy dumbbell and get to work! Then learn more about how you can get curated fitness apparel delivered to your doorstep from Wantable Fitness below.

If you’re having trouble viewing this Abs, Butt + Thighs Workout, try turning off or pausing your ad-blocker. If you prefer, you can view this video on Youtube here.

I had to throw that ending on this video for all my nursing mamas; I mean it is National Breastfeeding Month after all! And the tie back workout tanks, like this Glyder Apparel Free Spirit Singlet Back Slit Tank that came in my Wantable Fitness August edit, are my favorite tanks to nurse in. You simply untie the tank and viola you have a nursing cover for when you’re out in public!

The Workout: 6 Exercises to Tone Your Abs, Butt + Thighs

This abs, thighs and butt workout consists of 6 exercises broken down into 2 circuits. Perform each exercise for 1 minute, or 30 seconds per side, using a medium-to-heavy dumbbell. Repeat circuit one x 2 sets before moving onto circuit two. Then repeat the entire workout x 2 sets for a total body, 24 minute workout.

Circuit One:

  1. Dumbbell Lateral Lunge + Crunch
  2. Hop, Hop + Squat
  3. Wall Sit + Inner Thigh Leg Lift

Repeat Circuit One X 2 Sets {before moving onto circuit two}

Circuit Two:

  1. Dumbbell Lunge, Lunge + Front Kick
  2. Dumbbell Thigh Lift + Core Twist
  3. Dumbbell Single Leg Glute Bridge + Toe Touch

Repeat Circuit Two X 2 Sets {before repeating the entire workout}

See video above for complete workout and proper exercise form.

Dumbbell Lateral Lunge + Crunch

Hop, Hop + Squat

Wall Sit + Inner Thigh Leg Lift

Dumbbell Lunge, Lunge + Front Kick

Dumbbell Thigh Lift + Core Twist

Dumbbell Single Leg Glute Bridge + Toe Touch

Get the Look with Wantable Fitness

Athleisure is all the rage and I know I’m not alone when I say I pretty much live in leggings. I’m the type who walks into the store with intentions of purchasing a bright, colored pair of leggings, but always walks out with a pair of plain black leggings to add to my black legging collection.

Which is why I love Wantable Fitness! Not only does a personal stylist select designer fitness and athleisure apparel for me, but I don’t even have to leave my home to get it. Talk about a double win!

First, I get adorable gear that I typically wouldn’t think ‘looks good on me’, like these Wear it to Heart High Waist Kaleidoscope Leggings which I love {hey new mamas, you know we’re all about that high-waist}. Second, I get a variety of designer apparel delivered, hassle-free to my doorstep in a beautifully curated box. As a new mom I have a whole new appreciation for items delivered directly to my doorstep.

So here’s the low down on what I’m wearing:

  • Wear it to Heart High Waist Kaleidoscope Leggings {$82}
  • Dona Jo Amplify Bra {$39}
  • Glyder Apparel Free Spirit Singlet Back Slit Tank {$44}

Get designer fitness and athleisure apparel just like these items, handpicked personally for you and delivered to your doorstep with Wantable Fitness. Once the items are delivered you get to try on the 5-7 items in the comfort of your own home before paying for them. Item prices are based on your personal preferences but usually range from $30-$70 each.

Discover the perfect wardrobe for your on-the-go lifestyle with Wantable Fitness.

This workout is a sponsored post in partnership with Wantable Fitness and does include affiliate links. All words and opinions are my own. Thank you for supporting the brands that make nourish move love and all the content you see on this blog possible.

The Workout Re-Cap: 6 Exercises to Tone Your Abs, Butt + Thighs

Perform each exercise for 1 minute, or 30 seconds per side, using a medium-to-heavy dumbbell. Repeat circuit one x 2 sets before moving onto circuit two. Then repeat the entire workout x 2 sets for a total body, 24 minute workout.

Circuit One:

  1. DB Lateral Lunge + Crunch
  2. Hop, Hop + Squat
  3. Wall Sit + Inner Thigh Leg Lift

Circuit Two:

  1. DB Lunge, Lunge + Front Kick
  2. DB Thigh Lift + Core Twist
  3. DB Single Leg Glute Bridge + Toe Touch

#FITIN15 #Workout 12: “Standing Abs, Buns and Thighs” Full Length 15-Minute Fat Burning Cardio Fitness Program

WANT TO KEEP GOING? CLICK HERE: http://bit.ly/1AQOM2t

GET OUR “WALK ON: 21 DAY WEIGHT LOSS PLAN” ON DVD: http://amzn.to/1HVVgyp

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Welcome to workout 12 of our #FITIN15 Plan! This workout is a triple threat to your belly, buns and thighs — these multi muscle group moves get more done in less time by working your abs from every angle and blasting the big muscles in your lower body to burn off more calories. We’ll build into the moves so just do your best, listen to your body and stick with the options and versions of the exercises that work best for your current fitness level.

Level: All

Equipment: None

Intensity: Moderate

This 15-minute full length home workout routine burns calories, elevates the heart rate and works the muscles in the thighs, inner thighs, legs, quadriceps, hamstrings, core, arms, shoulders and abs with exercises like:

Warm Up, abdominal recruitment review, pelvic floor, abs bracing for the core, knee lift balance,standing oblique bicycle crunch, squats, cross chop squat, split stance deadlift, cross oblique crunch, scooping cross chop squat, squat jump, rear lunge, knee lift twist, rotation, deadlift, arms overhead, cross chop twist, figure-8 squat chop scoops, rear lunge with overhead arm raise, twisting front kick, side hip extensions, oblique crunch, standing spine extensions, cool down.

Leave me a comment below and let me know if you completed the workout! What was your favorite (or least favorite) move?

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Ab and glute workout

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