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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.

We’ve taken two of the most commonly requested workouts and combined them into one abs and butt workout at home.

This no equipment but and abs workout targets these areas in a quick and effective way that’s great for all fitness levels.

I personally love using this butt and abs workout as a burnout, adding it onto a leg day workout. That said, it’s a great 10-minute workout on it’s own, too!

These low impact exercises are great for beginners working out at home without access to dumbbells. That said, adding dumbbells or ankle weights would significantly increase the difficulty of this home workout.

plank knee drives abs exercise

Abs and Butt Workout FAQs

What Are The Benefits Of Doing Ab Exercises And Butt Exercises Together?

Ab exercises typically require your butt muscles, or glutes, to activate as well. Similarly butt exercises typically also require your core muscles, or abs, to activate too. These exercises naturally pair together very well, making a combination of the two an effective and efficient workout.

What Are The Best Exercises To Tone The Butt And Abs?

Variations of planks, squats, lunges and glute bridges are some of the best exercises to tone these areas. Note that in my opinion (as a certified personal trainer), spot reduction isn’t effective. These exercises are part of a well-rounded health and fitness routine, focusing on total body strength training and a wholesome, nutrient-dense diet.

Is A No Equipment Abs And Butt Workout Effective?

YES. This workout targets stabilizing muscles that support larger movements. Doing this 10-minute abs and butt workout will strengthen the smaller muscles in your core and legs. As a result, this will improve your lunges, single leg deadlifts, and squat form. So while these exercises to tone your abs and butt might not leave you drenched in sweat or super sore, they are still very important to a well-rounded workout routine.

glute bridge butt exercise

10-Minute Abs and Butt Workout

Tone your butt and abs with these low impact, bodyweight exercises.

If you’re a fitness beginner, use this as a 10-minute, no equipment home workout two to three days a week.

If you’re a more advanced fitness enthusiast, add this butt workout onto a leg day workout.

Workout Equipment:

No equipment, just your bodyweight.

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Workout Instructions:

Follow along with the guided 10-Minute Abs and Butt Workout on YouTubeled by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 10 Bodyweight Exercises
  • Timed Intervals (30 seconds work, moving directly from one exercise to the next)
  • Repeat x2 Sets

Workout Outline

  1. Two-Pulse Air Squat
  2. Plank, Two Crossbody Knee Drives and Squat Hold
  3. Two-Pulse Sumo Squat and Alternating Leg Lift
  4. Balance Oblique Crunches
  5. Reverse Lunge Front Kick and Reverse Lunge Rear Kick
  6. Three-Count Mountain Climbers
  7. Quadruped Fire Hydrant and Kick (Quadruped Hip Abductions)
  8. Quadruped Side Leg Lift and Front to Back Pulse
  9. Single Leg Glute Bridge and Leg Lower
  10. Total Body Crunch

Prefer to Watch On YouTube?

youtube icon Abs and Butt Workout

10 Exercises to Tone the Abs and Butt

Two-Pulse Air Squat

Targets: Legs, glutes, quads, hamstrings, hip flexors and core.

woman performing a 2-pulse air squat in an abs and butt workout

How To Do A Two-Pulse Air Squat

  1. Start standing feet shoulder-width distance apart, knees slightly bent, core engaged.
  2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
  3. At the bottom of your squat, pulse by rising up an inch, then lowering down an inch and repeating for a two-count pulse.
  4. Drive through your heels to stand tall, squeezing your glutes.
  5. That’s one rep. Repeat.

Plank, Two Crossbody Knee Drives and Squat Hold

Targets: Total body – legs, glutes, quads, chest, shoulders, triceps, back, abs and core muscles.

woman performing a high plank, 2 crossbody knee drives and low squat in an abs and butt workout

How To Do A Plank, Two Crossbody Knee Drives and Squat Hold

  1. Start in a low squat position, then step or jump back into a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all ten fingers. Pull your kneecaps up towards your belly, feet hip-width apart.
  2. Perform two crossbody knee drives by pulling the right knee to left elbow, then pulling the left knee to right elbow.
  3. After completing two crossbody knee drives, return to your high plank position.
  4. At the high plank, step or jump your feet in to meet your hands and find a low squat position (starting position), raising your arms overhead. Hold for a second before jumping back to high plank and repeating the sequence.

Two-Pulse Sumo Squat and Alternating Leg Lift

Targets: Inner thighs, outer thighs, glutes, quads and core. The side leg lift places an extra emphasis on the hips and abductors (outer glute/hip muscles).

woman performing a 2-pulse sumo squat and alternating leg lift in an abs and butt workout

How To Do A Two-Pulse Sumo Squat and Alternating Leg Lift

  1. Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance).
  2. Bend your knees to lower down into a squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
  3. At the bottom of your sumo squat, perform a pulse by raising up an inch, then lowering back down an inch. Repeat for a two-count pulse.
  4. Then, drive through your glutes to stand back up to the starting position; pulling your inner thighs together as you stand tall.
  5. As you stand tall, perform a leg lift on the right leg. With your core engaged, transfer your weight into your left leg as you lift your right leg straight out to the side, aiming for hip height if possible.
  6. Lower your right leg back to the ground with control to return to the starting position.

Balance Oblique Crunches

Targets: Obliques, abs and outer glutes.

woman performing balance oblique crunches in an abs and butt workout

How To Do A Balance Oblique Crunch

  1. Start standing in a wide stance, slight bend in the knees.
  2. Shift your weight into your left leg, engaging your core to balance on the left leg.
  3. Perform a standing oblique crunch, pulling the right knee in to meet the right elbow.
  4. Lower the right foot down towards the mat with control. If possible, continue to balance on the left foot throughout the timed interval. Option to gently tap the right toe to the ground if needed.
  5. Repeat this sequence, performing the balancing oblique crunch on the other side during the next set.

Reverse Lunge Front Kick and Reverse Lunge Rear Kick

Targets: Legs, glutes, quads, hamstrings and core.

woman performing a lunge and rear leg lift and lunge and front kick in an abs and butt workout

How To Do A Reverse Lunge Front Kick and Reverse Lunge Rear Kick

  1. Stand with feet hip-width apart.
  2. Transfer the weight into your right foot. Then step your left leg back into a reverse lunge, dropping your left knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
  3. Drive through your front, right heel and glute to stand tall. As you do so, perform a front kick on the left leg by extending the left leg long in front of you, leaning back.
  4. Then step your left leg back into a reverse lunge again, dropping your left knee down towards the ground as you lower your hips until both knees reach a 90-degree angle.
  5. Drive through your front, right heel and glute to stand tall again. As you do so, perform a rear kick on the left, sending the left leg long behind you, leaning forward.
  6. That’s one rep. Lower the left leg back down into a reverse lunge and repeat this sequence for the timed interval.

Three-Count Mountain Climbers

Targets: The entire core with an emphasis on the obliques. Your quads, shoulders and arms are also engaged.

woman performing 3-count mountain climbers in an abs and butt workout

How To Do Three-Count Mountain Climbers

  1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all ten fingers.
  2. Hold this high plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Then perform mountain climbers or crossbody knee drives on a three-count — pulling right knee towards left elbow and left knee towards right elbow. Repeat this motion at a rapid pace, as if ‘running’ in a plank position.
  4. On the third crossbody knee drive, pause for a moment to hold the knee to elbow. Then repeat, alternating the leg that pauses.

Quadruped Fire Hydrant and Kick (Quadruped Hip Abductions)

Targets: Mainly the gluteus maximus, hip abductors and core.

woman performing table top fire hydrant kicks in an abs and butt workout

How To Do Quadruped Fire Hydrant and Kick

  1. Start in a table top position, quadruped on all fours, shoulders stacked over wrists and hips stacked over knees. Option to place your forearms on the mat.
  2. Lift your right leg up and to the side so you create a straight line from glute to knee, keeping a 90-degree bend in your right knee.
  3. Hold at the top and straighten your right leg; kicking through your right heel.
  4. Pull your right foot back in to bend at the knee and create a 90-degree angle again, then bring your right knee back down to the mat.
  5. Repeat on the right side for this set, switch sides performing on the left leg for the second set.

Quadruped Side Leg Lift and Front to Back Pulse

Targets: Gluteus maximus, hip abductors, obliques and core.

woman performing a table top side leg lift and front to back oblique crunch in an abs and butt workout

How To Do Quadruped Side Leg Lift and Front to Back Pulse

  1. Start in a table top position, quadruped on all fours, shoulders stacked over wrists and hips stacked over knees. Option to place your forearms on the mat.
  2. Lift your right leg up, then straighten through your right leg; kicking through your right heel.
  3. Keep your right leg lifted in this position as you pulse the leg forward an inch, then back an inch.
  4. Repeat this front to back pulsing movement on the right side for this set, switch sides performing on the left leg for the second set.

Single Leg Glute Bridge and Leg Lower

Targets: Glutes, hips, hamstrings, quads, abs, obliques and core.

woman performing a single leg glute bridge and leg lower in an abs and butt workout

How To Do A Single Leg Glute Bridge and Leg Lower

  1. Lie flat on the floor on your back, knees bent at 90 degrees.
  2. Keep your right foot on the mat and lift your left leg, sending it long so it’s straight above you.
  3. Press through the heel of your right foot to lift your hips up, performing a single leg glute bridge.
  4. At the top of the glute bridge, perform a leg lower on the left leg by lowering it down until your left heel hovers just off the mat, then pull the left leg back up.
  5. After the leg lower, lower your hips back to the ground with control, hovering just off the mat.
  6. This is one rep. Repeat this movement, switching legs for the single leg glute bridge on the next set.

Total Body Crunch

Targets: Rectus abdominis (“six-pack” ab muscles), obliques and lower back.

woman performing a total body crunch in an abs and butt workout

How To Do A Total Body Crunch

  1. Lie flat on the floor on your back with legs and arms extended long (making a “X” position with your body).
  2. Engage your core to perform a total body crunch, sitting up, bringing your knees in to meet your chest while pulling the arms in to hug the knees. Feet are floating off the floor, balancing on your sit bones.
  3. Hold for a moment, then with control, lower back down to the mat sending, the arms and legs long.

Pin this 10 Minute Ab Workout

10 minute abs and butt workout

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4 comments
    • 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