A 20-Minute no equipment abs and butt workout

A 20-Minute no equipment abs and butt workout

Abs and butt are two parts of the body which are given more attention when it comes to exercise, because we all want to show off a firm stomach and strong glutes.

Below you will find a workout of 3 circuits that lasts 20 minutes with warm up and stretching included, so you can practice them more frequently.

Circuit 1

abs and butt workout

For this circuit we recommend using a dumbbell with 5 kg weight. Be aware of these exercises are also effective with less or no additional weight.

Exercise 1: Side Lunge with Squat

  1. Holding the dumbbell at chest height, step your left leg into a side stride, bending your left knee. Note that the weight should be on the left heel.
  2. Cross your left leg behind your right leg, bowing.
  3. On the last repetition, when bowing, hold the position as you go up and down. This will work your glutes even more.
  4. Do the same on the other side.

Exercise 2: Lumberjack

  1. Standing with your legs slightly wider than your hips, hold the 5 kg dumbbell. Perform a squat by turning your torso to the right without moving your feet.
  2. Exhale and turn your body to the left as you raise your arms overhead, pivoting on your right foot.

Exercise 3: Touch the ground on one leg

  1. Grasp the dumbbell in your right hand and stand with your right leg raised.
  2. With your back flat, bend your left knee as you bend forward from your hips to touch the dumbbell to the floor. Keep your right knee bent and close to your body.
  3. Return to the starting position by placing the weight on the left heel.
  4. Once you have done 12 repetitions, switch legs.

Circuit 2

abs and butt workout

Exercise 1: Sumo Squat

  1. With your legs apart, toes facing outward and hands on your chest, do 10 squats. Make sure your knees are no higher than the tips of your toes.
  2. On the last squat, stay down and slowly raise and lower yourself up and down 10 times.

Exercise 2: Alternating plank

  1. Start in a plank with palms facing up.
  2. Press your abdomen toward your spine and bring your right arm forward, keeping your torso as still as possible.

Exercise 3: Crunches – legs to chest

  1. Sitting on the floor, sway your back backwards and lift your feet up.
  2. Pull your knees to your chest.
  3. Exhale as you contract your belly button toward your spine, open your arms and straighten your legs.

Circuit 3

abs and butt workout

Exercise 1: Alternating Jackknife Crunches

  1. Stand straight and with your arms straight towards the ceiling.
  2. Exhale and bend over as if you were going to sit down while raising your legs.
  3. Once up, pause, trying to reach your toes.

Exercise 2: Gluteal Extension

  1. On all fours, raise your right knee until it aligns with your hip.
  2. Flex your foot and contract your gluteus to raise your heel a little higher. Repeat these small knee raises 30 times.
  3. Open the right knee to the right side with the flexed foot and press the leg to the left, as if you want to pass it behind your buttocks.

Exercise 3: Alternating Superman

  1. Lie on your stomach with your arms raised above your head and, with your knees straight, lift your right leg and left arm a few inches off the ground.
  2. Alternate arm and leg and repeat in a slow.

Keep reading: 7 thigh gap exercises that will only take you 10 minutes a day

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