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.
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.
15-Minute Abs, Butt and Thigh Workout
Tone your thighs, butt and abs with these six low impact, bodyweight exercises.
Targets: Inner thighs, outer thighs, glutes, quads and calves.
How To Do A Sumo Squat And Calf Raise
Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance).
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.
At the bottom of your sumo squat, raise your heels off the ground so you’re balancing on your toes (calf raise).
If possible, maintain the calf raise as you use your legs to stand tall (pulling your inner thighs together as you stand).
Lower your heels to return to the starting position and repeat.
Lateral Lunge And Crunch
Targets: Glutes, quadriceps, inner thighs, abs and obliques.
How To Do A Lateral Lunge And Crunch
Start in an athletic stance, feet shoulder-width distance apart (or slightly wider), slight bend in the knees, chest up.
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.
Then, drive off your right foot to reverse the movement, exploding back up to center, driving your right knee to chest.
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.
How To Do A Bear Crawl Kick Back
Start in a quadruped or table top position on all fours, shoulders stacked over wrists and hips stacked over knees.
Tuck your toes under and lift your knees off the mat, finding a bear crawl position with abs engaged.
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.
How To Do A Single Leg Chair Squat
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.
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.
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.
How To Do Tip Toe Chair Squats
Stand with feet hip-width distance apart, abs engaged and chest lifted.
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.
With heels lifted, lower down into a squat, dropping your hips down parallel to knees.
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.
How To Do A Single Leg Glute Bridge And Crunch
Lie flat on the floor on your back, knees bent at a 90-degree angle.
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.
With control, lower your hips back to the ground.
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.
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