POPSUGAR Celebrity

20-Minute Ab and Butt Workout Guaranteed to Leave You Sore Tomorrow

Jan 2 2017 - 11:00am

It's time to get specific and target a couple of body parts that rarely see the sun: the abs and glutes. This workout only takes about 20 minutes from warmup to cooldown, so it should be a breeze to fit into your day. In the first circuit, we recommend using 10-pound weights, but these moves will still be effective with lighter weights or no weights at all.

The Workout

Here's a printable version of the workout [2] so you can do it just about anywhere.

Circuit One: Side Lunge to Curtsy Squat

Reps: 10 each side

Combining these two moves will work your butt from multiple angles to help lift and sculpt your backside.

Circuit One: Woodchop

Reps: 12 each side

We love a full-body ab exercise for functional fitness, and this move works the entire middle of your body, firming the muffin-top area.

Circuit One: Single-Leg Touch

Reps: 12 each side

This exercise fires up your booty through a large range of motion while working your entire lower body too.

Circuit Two: Sumo Squat Series

Reps: 10 squats, 10 pulses, 10 pulses knees back, 10 pulses with heel up

Also known as a wide squat, this position targets the lower glutes as well as the inner thighs — and that's why we love it so.

Circuit Two: Elbow Plank With Alternating Arm Reach

Reps: 20 reps, alternating sides

Elbow planks work the entire front of the body, but adding the arm reach forces your abs to kick into high gear to stabilize your torso.

Circuit Two: Crunchy Frog

Reps: 20

This exercise strengthens and tones the entire abdominal wall, and with a fun name, what's not to love?

Circuit Three: Half Banana

Reps: 20, alternating sides

Why do a whole banana when a half is just as good? This variation effectively works the abs but is still gentle on the lower back.

Circuit Three: Donkey Kick Pulses Series

Reps: 30 pulses leg in parallel, 30 with knee out

Isolate the glutes from a couple of angles in this quick butt-sculpting series on all fours.

Circuit Three: Pilates Swimming

Reps: 20, alternating sides

Strengthening your back makes for a strong core and stunning posture. This move also targets the upper fibers of the glute max to give your butt a little extra shape.

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