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15-Minute Abs, Butt and Thigh Workout (No Equipment)

Six bodyweight exercises to tone your abs, butt and thighs at home! This bodyweight workout combines ab exercises and butt exercises to target your lower abs, upper abs, obliques, inner thighs and glutes. Add this no equipment, 15-Minute Abs, Butt and Thigh Workout to your workout routine or use this as a pre-run warm up.



 

An abs, butt and thighs workout has been highly requested by YOU. This is a great combination because these muscle groups work together and are highly requested when it comes to strengthening and toning.

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

This low impact workout is 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 butt and thigh workout.

Woman performing a single leg glute bridge during a butt and thigh workout

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

Add core workouts like this one to your home training program 1-2 times a week to build muscle mass and increase strength.

Workout Equipment:

No equipment, just your bodyweight. Option to add a chair for balance support.

Option to add dumbbells, ankle weights or a resistance band to increase the difficulty of this butt and thigh workout.

Workout Instructions:

Follow along with the guided 15-Minute Abs, Butt and Thighs Workout on YouTubeled by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 6 Bodyweight Exercises
  • Timed Intervals (40 seconds work, 20 seconds rest)
  • Repeat x2 Sets
15-Minute Abs, Butt and Thigh Workout (No Equipment) - woman performing a lateral lunge

Prefer to Watch On YouTube?

youtube icon Butt and Thighs Workout

Workout Outline

  1. Sumo Squat and Calf Raise
  2. Lateral Lunge and Crunch
  3. Bear Crawl Kick Backs
  4. Single Leg Chair Squat
  5. Tip Toe Chair Squats
  6. Single Leg Glute Bridge and Crunch

6 Exercises to Tone Thighs, Butt and Abs

Sumo Squat And Calf Raise

Targets: Inner thighs, outer thighs, glutes, quads and calves.

woman performing a sumo squat with a calf raise in a legs and butt workout

How To Do A Sumo Squat And Calf Raise

  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, raise your heels off the ground so you’re balancing on your toes (calf raise).
  4. If possible, maintain the calf raise as you use your legs to stand tall (pulling your inner thighs together as you stand).
  5. Lower your heels to return to the starting position and repeat.

Lateral Lunge And Crunch

Targets: Glutes, quadriceps, inner thighs, abs and obliques.

woman performing a lateral lunge and crunch in an abs and thigh workout

How To Do A Lateral Lunge And Crunch

  1. Start in an athletic stance, feet shoulder-width distance apart (or slightly wider), slight bend in the knees, chest up.
  2. Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight. Knees and toes pointing forward.
  3. Then, drive off your right foot to reverse the movement, exploding back up to center, driving your right knee to chest.
  4. Balancing on your slightly bent left leg, bring your hands wide outside your head. Twist through your core to meet your right knee with your left elbow (performing a standing crunch). Switch sides on the next set.

Bear Crawl Kick Backs

Targets: Quads (top your thighs), abs, glutes, hamstrings and shoulders.

The bear crawl is a bodyweight mobility exercise that strengthens the quads and abdominal muscles. Adding a kickback also engages the glutes and hamstrings.

woman performing bear crawl kickbacks in an abs, butt and thigh workout

How To Do A Bear Crawl Kick Back

  1. Start in a quadruped or table top position on all fours, shoulders stacked over wrists and hips stacked over knees.
  2. Tuck your toes under and lift your knees off the mat, finding a bear crawl position with abs engaged.
  3. Alternate extending your right leg and left leg long behind you (kicking back as you hold the bear crawl). Tap right foot then left foot.

Single Leg Chair Squat

Targets: Glutes, hips, thighs and abs.

A single leg squat requires serious control and stability. It fires up the smaller, stabilizing muscles to balance your body. This exercise is great for injury prevention.

woman performing a single leg chair squat in a lower body workout

How To Do A Single Leg Chair Squat

  1. Begin seated on the edge of a chair with your right foot planted on the ground and lift your left leg in front of you.
  2. Push through your right heel to propel yourself up to a standing position, balancing on your right leg. Left quad is flexed and core is engaged to keep your opposite leg (left leg) extended long.
  3. With control, slowly lower yourself back down to the chair; performing a single leg squat on the right leg.

Tip Toe Chair Squats

Targets: Quads, thighs and calves.

woman performing tippy toe squats in an abs, butt and thighs workout

How To Do Tip Toe Chair Squats

  1. Stand with feet hip-width distance apart, abs engaged and chest lifted.
  2. Lift the heels off the ground so you are balancing on your tip toes (also known as relevè). Option to hold onto a chair/counter for balance support.
  3. With heels lifted, lower down into a squat, dropping your hips down parallel to knees.
  4. Hold this tippy toe squat position. Then pulse down 1 inch and raise up one inch.

Single Leg Glute Bridge And Crunch

Targets: Gluteus maximus (large glute muscles), gluteus medius (side butt muscles or outer glute muscles), gluteus minimus (hip extension), lower abs and obliques.

woman performing a single leg glute bridge and crunch in an abs, butt and thighs workout

How To Do A Single Leg Glute Bridge And Crunch

  1. Lie flat on the floor on your back, knees bent at a 90-degree angle.
  2. Fully extend the left leg long and press through the heel or your right foot to lift the hips up, performing a single leg glute bridge.
  3. With control, lower your hips back to the ground.
  4. Pull your extended left leg in towards your body as you perform a cross-body crunch bringing your left knee to meet your right elbow.

Abs, Butt and Thighs Workout FAQs

What Are The Benefits Of Toning The Abs, Butt And Thighs?

This combination has many benefits such as: increase core and pelvic stability (to support more intense workouts and everyday activities), reduce lower back pain and risk of injury, improve posture and balance, firm butt, waistline and inner thighs.

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

Sumo squats, lateral lunges and glute bridges are some of the best exercises to tone these areas. These slight variations in traditional lower body exercises (a basic squat or lunge for example) specifically target the inner thighs, adductors (muscles of the thighs) and outer glutes. 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, Butt And Thighs Workout Effective?

YES. This workout targets stabilizing muscles that support larger movements. Doing this 15-minute abs, thigh and butt workout will strengthen the smaller muscles in your inner thighs and outer glutes. As a result, this will improve your lunges, single leg deadlifts, and squat form. 

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