10-Minute Abs and Butt Workout

No equipment needed for this quick and effective 10-minute abs and butt workout! This bodyweight workout combines ab exercises and butt exercises to target your lower abs, obliques, transverse abdominals, legs, thighs and glutes.

*If you’re having trouble seeing the workout video above, try turning off or pausing your ad-blocker. If you prefer, you can also view this Abs and Butt Workout Video on YouTube here. While you’re there, SUBSCRIBE to our YouTube channel to get all the newest workouts!

ABS AND BUTT! We’ve taken two of the most commonly requested workouts…

  1. Ab Workouts
  2. Butt Workouts

And combined them into one quick and effective 10-minute abs and butt workout!

I personally love using this butt and abs workout as a ‘burnout’; making it the last 10 minutes of my leg day workout.

For example, I’ll complete this 30-Minute Leg Day Workout and finish with this 10 minute butt and abs workout.

I also use this 10-minute workout as a quick sweat session for the days I’m short on time or traveling.

plank knee drives abs exercise

What are the best ab exercises?

  • High Plank
  • Low Plank
  • Side Plank

PLANKS. Planks help you develop isometric strength and target your entire core.

Planks can help improve your posture by strengthening your back, chest, shoulders, neck, and abs. Planks can also help keep your shoulders back and your lower back in a neutral position while sitting or standing — two vital components of good posture (Healthline).

You’ll find all three of these variations included in this 10 minute ab workout, along with crunches and core stabilizing balance exercises.

For more of my favorite ab exercises, check out this post on the 18 Best Ab Exercises for Women

What are the best butt exercises?

  • Squats
  • Lunges
  • Leg Lifts
  • Glute Bridges

In this 10 minute butt workout, you’ll do all four of these butt exercises with just your bodyweight.

For more of my favorite butt exercises, check out this post on the 6 Best Booty Building Exercises for Women

glute bridge butt exercise

What are the benefits of doing ab exercises and butt exercises together?

I like to pair core exercises and leg exercises together. Ab exercises typically also require your butt muscles, or glutes, to activate as well.

Similarly butt exercises typically also require your core muscles, or abs, to activate too.

The Workout: 10-Minute Abs and Butt Workout

Use this 10-Minute Workout:

  1. As an ‘add-on’ workout to any 20-30 minute workout
  2. As a leg day finisher to really burnout the lower body
  3. As a solid stand alone 10 minute workout if you’re short on time or traveling

Equipment: Bodyweight

Instructions: The workout consists of 10 exercises — alternating a butt or lower body exercise with an ab exercise. You’ll perform each exercise for 30 seconds, and repeat all 10 exercises x 2 sets for a 10-Minute Abs and Butt Workout.

Follow along with the workout video at the top of this post. I’ll be sweating with you through each ab exercise and butt exercise, providing form cues and motivation.

10 Minute Butt and Abs Workout

Alternatively, you can work off the 10 exercises outlined below (watch the video at the top of this post if you need a demonstration of these exercises).

For exercises that require both sides — perform the exercise on the right side of the body for the first set, and the left side of the body for the second set.

  1. 2 Pulse Air Squat
  2. Plank 2 Cross Body Knee Drives + Pop Up
  3. 2 Pulse Sumo Squat + Alternating Side Leg Lift
  4. Balance Oblique Crunches
  5. Lunge + Rear Leg Lift + Lunge Front Kick
  6. 3 Count Mountain Climber
  7. Table Top Fire Hydrant Kicks
  8. Table Top Side Leg Lift + Front/Back Obliques
  9. Single Leg Glute Bridge + Leg Lower
  10. Total Body Crunches

How do you combine this 10 minute abs and butt workout with other workouts?

This could probably be a separate blog post of its own, here are a couple ways to combine this abs and butt workout with other workouts on the blog:

WORKOUT OPTION 1: Lower Body Burnout 

  1. Do this Lower Body Strength Training: 30 Minute Leg Day Workout 
  2. Then add on this 10 Minute Workout as a burnout

Approximately a 40 minute, strength-focused leg workout that will also raise your heart rate. 

WORKOUT OPTION 2: Full Body Cardio + Core

  1. Do this 15-Minute HIIT Cardio Workout
  2. Then add on this 10 Minute Workout

Approximately a 25 minute full body cardio and core workout that’s ALL BODYWEIGHT. This makes a great traveling workout that you can do in a hotel room with no equipment.  

WORKOUT OPTION 3: Bodyweight Barre Workout 

  1. Do this 15-Minute Low Impact Cardio Barre Workout
  2. Then add on this 10 Minute Workout

Approximately a 25 minute bodyweight barre workout. Again a great no equipment workout that’s low impact and great for traveling.

abs and butt exercise

More Abs Workouts and Butt Workouts:

Pin this 10 Minute Ab Workout

10 minute abs and butt workout

4 comments
  1. Great workout to add onto a leg day. Just wanted to let you know that I love the timer and up next feature!

    • Andrea! Thanks so much for giving this workout video a shot! So glad you loved the timer + ‘up next’ features….we are hoping to continue to add features like this for the future! -Lindsey