Sculpt and Tone Your Booty and Abs With Our No-Equipment 10-Minute Workout

Updated on 4/13/2018 at 1:35 PM

POPSUGAR Photography | Rima Brindamour

These trainer-favorite moves are going to totally rock your core and burn those booty muscles. There are five ab exercises from Barry's Bootcamp trainer Erica Stenz and five booty exercises from Equinox trainer Caroline Jordan; you're going to build out that bubble butt while carving out your midsection, in turn creating better posture and a stronger body as a whole.

Ten moves, one minute each, no equipment. This ultraquick workout will have you sweating up a storm in less time than it takes to watch two commercial breaks of your favorite TV show (hint, hint).

Reverse Crunches: 60 Seconds

Lie on your back on the floor. Place your hands on the floor beside you.
Bring the knees in toward the chest with your feet together.
Use your abs to slowly curl the hips off the floor and into your chest, then slowly lower them back to the starting position to complete one rep.
Keep your core tight and move with control. Do as many as you can for 60 seconds.

Bicycle Crunches: 60 Seconds

Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).
Put your hands behind your head, then bring your knees in toward your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
Now switch sides and do the same motion on the other side to complete one rep. Do as many reps as you can in 60 seconds.

Spider-Man Plank: 60 Seconds

In plank position, open your knee to the side and bring your knee to your elbow and alternate sides. To modify, just lift leg open to the side.
Repeat for 60 seconds.

Mermaid Crunches: 60 Seconds

Lie on your right side with your left hand behind your head and your right hand on the floor.
Press down into your right hand, bringing your torso toward your legs.
Lower yourself back to the floor with control. This completes one rep.
Repeat for 30 seconds, then switch sides.

Hip Dips: 60 Seconds

From an elbow plank position, slowly rotate the spine to lower your right hip to just above the floor. Come back to elbow plank.
Now lower the left hip toward the floor.
This counts as one rep. Do as many as you can for 60 seconds.

Squats: 60 Seconds

Stand with the feet hip-distance apart, toes facing straight forward. Extend the arms out in front of you for balance.
Sit the butt back and down, bringing the thighs parallel to the floor.
Make sure the heels stay on the floor and chest is lifted. Keep the knees behind the toes as shown in picture.
Press through the heels to return to a standing position.

Single Leg Squats: 60 Seconds

Stand with feet hip-distance apart and raise the right leg, flexing the right ankle and pushing the hips back.
Lower the body while keeping the right leg raised (a squat with one leg). Keep the knees behind the toes and the heels firmly on the floor.
Hold and then return to standing. Repeat for 30 seconds, then switch legs.
You can use a bench to squat/sit on to work your way toward doing the single-leg squat if needed.

Hip Bridges: 30 Seconds

Lie on your back with the knees bent and your feet hip-width apart. Place arms at your side and lift up the spine and hips.
Slowly bring the hips back down, then lift back up.
For an added challenge, try a single-leg hip bridge with one leg in the air.

Single-Leg Deadlifts: 60 Seconds

Start in a standing position with the feet together. Standing on the left leg, lift the right leg off the floor and bring the knee up toward the chest.
Lean your upper body forward and reach your right leg out behind you.
Bring the knee back up toward the chest and repeat. Perform for 30 seconds on one leg, then switch legs.
Add variety by moving the arms in a running motion or bringing the arms close to the floor, deepening the lunge.

Step-Ups: 60 Seconds

Find a step or bench and place the right foot on the elevated surface.
Step up until the right leg is straight, then return to start. Repeat for 30 seconds, then switch sides.
To add a challenge, bring the left knee into chest or hold weights in hands.