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

Six bodyweight exercises to tone your abs, butt and thighs at home! Add this no equipment, 15-Minute Abs, Butt and Thigh Workout to your workout routine 1-2 times a week.

Click Here to Jump to 6 Exercises for your Abs, Butt and Thighs

Abs, Butt and Thighs — 3 highly requested muscle groups to strengthen and tone.

And you can hit all three of these target areas in this 15-Minute Abs, Butt and Thighs Workout for all fitness levels!

These low impact exercises require no equipment and are great for beginners working out at home without access to to dumbbells. That said, adding dumbbells or ankle weights would significantly increase the difficulty of this butt and thigh workout.

Single leg glute bridge | butt and thigh workout

Benefits of toning the abs, butt and thighs?

  • 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.
  • Firmer butt, waistline and inner thighs.

This workout targets the thighs, butt and core. These are stabilizing muscles that support larger movements like squats, lunges and deadlifts. 

So while these six exercises to tone your abs, butt and thighs might not leave you drenched in sweat or super sore, they are still very important to a well-rounded workout routine.

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

What are the best exercises to tone thighs, butt and abs?

  1. Sumo Squats
  2. Lateral Lunges
  3. Glute Bridges

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, in my opinion as a certified personal trainer, spot reduction (or trying to burn fat in one specific area of your body) 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.

How to tone thighs | sumo squat with calf raise

15-Minute Abs, Butt and Thigh Workout

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

If you’re a fitness beginner, use this as a 15-minute, no equipment home workout two to three days a week.

If you’re a more advanced fitness enthusiast, add this butt and thigh workout onto a leg day workout or use this as a pre-run warm up.

Equipment:

No equipment, just your bodyweight.

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

Instructions:

Follow along with the guided video at the top of this post (click here to jump). I’ll guide you through the entire 15-minute workout, including a warm-up and cool down.

Alternatively, work through the six bodyweight exercises below at your own pace. Perform each move for 40 seconds, then rest for 20 seconds before moving on to the next exercise. Repeat x2 sets. 

6 Exercises to Tone Thighs, Butt and Abs

  1. Sumo Squat + Calf Raise
  2. Lateral Lunge + Crunch (right leg first set, left leg second set)
  3. Bear Crawl Kick Backs
  4. Single Leg Chair Squat (right leg first set, left leg second set)
  5. Tip Toe Chair Squats
  6. Single Leg Glute Bridge + Crunch (right leg first set, left leg second set)

1. Sumo Squat + Calf Raise

Muscles Worked: Inner thighs, outer thighs and glutes, quads and calves.

Sumo Squat with Calf Raise

How to do a Sumo Squat with 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 back up to the starting position; pulling your inner thighs together as you stand tall.
  5. Lower your heels to return to the starting position and repeat this movement for 40 seconds.

2. Lateral Lunge + Crunch (right leg first set, left leg second set)

Muscles Worked: Glutes, quads, inner thighs, abs and obliques.

Lateral Lunge and Crunch | 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), knees softly bent; 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).
  5. Return to the starting position and repeat for 40 seconds. Switch legs for second set.

3. Bear Crawl Kick Backs

Muscles Worked: 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.

Bear Crawl Kickbacks

How to do a Bear Crawl Kick Back:

  1. Start in a 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 and left legs long behind you (kicking back as you hold the bear crawl). Tap right foot then left foot.
  4. Repeat alternating kickbacks for 40 seconds.

4. Single Leg Chair Squat (right leg first set, left leg second set)

Muscles Worked: 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.

single leg chair squat

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 left leg in front of you.
  2. Pushing through your right heel to propel yourself up to a standing position, balancing on your right leg. Left quad flexed and core engaged to keep your left leg extended long.
  3. With control, slowly lower yourself back down to the chair; performing a single leg squat on the right leg.
  4. Repeat for 40 seconds. Switch legs for second set.

5. Tip Toe Chair Squats

Muscles Worked: Quads, thighs and calves.

tippy toe squats

How to do Tippy Toe Squats:

  1. Stand with feet hip-width 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 (pictured above) 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.
  5. Repeat this pulsing tippy toe squat for 40 seconds.

6. Single Leg Glute Bridge + Crunch (right leg first set, left leg second set)

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

single leg glute bridge and crunch

How to do a Single Leg Glute Bridge and Crunch:

  1. Lie flat on the floor on your back, bend your right knee at a 90 degree angle, fully extending the left leg.
  2. Press through the heel or your right foot to lift hips up performing a single leg glute bridge. With control, lower your hips back to the ground.
  3. 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.
  4. Repeat this movement for 40 seconds. Switch sides for second set.

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No Equipment Abs Butt and Thigh Workout

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