15 Double-Duty Moves That Work Your Abs and Booty at the Same Time
Looking to do a quick workout? Then you need multitasking moves! We've rounded up all our fave exercises, both with weights and without, that do double duty by working the abs and the booty. You won't find any crunches or squats here, either. Pepper your next workout with a few of the moves and you will certainly find these areas of your body pleasantly sore the next day, which means you're getting strong.
Back Lunge With Overhead Press
Standing on one leg with your arms overhead challenges your balance to fire up your core. Plus, lunges are great for the toning the butt.
- Stand on your left leg with your right knee up. Bring both weights overhead to start.
- Step your right foot back, coming into a lunge, making 90-degree angles with both knees, and lower the weights to the side, bending your elbows to 90 degrees.
- With control, push off your right foot, bringing your right knee forward while pressing the weights overhead with palms facing out. This completes one rep.
- Start with 10 reps on each leg.
Side lunges do great things for your booty by really targeting the glute meds, the muscles on the sides of your pelvis. The twisting action works the abs, especially the obliques.
- Step out to the right with your right leg, coming into a narrow side lunge.
- Twist your torso to the right, bringing your left hand to your right foot.
- Push off your right foot to return to standing upright, then repeat twisting to the other side.
- Do 20 reps, alternating sides.
Leg Balance Warrior 3
This exercise challenges your balance to make your abs work. As you move in and out of the pose, you'll be working your backside too.
- Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
- Reach your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor. Keep your left knee slightly bent.
- Hold this position for a moment and reach through your right heel to engage the back of the right leg.
- Moving in one piece, bring your right leg forward and return to standing upright. This completes one rep.
- Do 10 reps, then switch sides.
This move fires up your glutes through a large range of motion, combining the benefits of a deadlift with a deep single-leg squat without putting extra pressure on your knees. Your abs have to work to maintain your balance.
- Holding a 10-pound dumbbell in your right hand, stand on your left leg with your right foot lifted.
- Keeping your back flat, bend your left knee while bending forward at your hips to lightly touch the dumbbell to the ground. Keep your right knee bent and your right leg close to your body.
- Push through your left heel and return to the starting position to complete one rep; try to keep your right foot off the ground as you complete all your reps.
- We recommend 12 reps on each leg for a set.
If you're new to strength training, try this exercise without a dumbbell and work up to adding weight.
Plié and Side Bend
Pushing off one foot to come into the side crunch works the booty, while bringing the elbow to the knee is great for toning the waist.
- Start in a wide stance with your toes pointed out; bring your hands behind your head with your elbows wide.
- Bend your knees over your toes, coming into a wide plié with your thighs almost parallel to the floor.
- As you straighten your knees to stand, lift your right knee while bending to the right to bring your right elbow and knee together, doing a side crunch.
- Straighten your spine as you bring your right foot to the floor, and bend both knees, coming into a sumo squat. This completes one rep.
- Do 20 reps, alternating sides.
Low to High Woodchop
This dynamic exercise works the obliques and upper abs while raising your heart rate. Pushing through the legs get the glutes going, too.
- Squat and twist left to hold the dumbbell on the outside of your left leg.
- Exhale and lift the weight diagonally across your body, ending twisted to the right with the dumbbell above your head. Pivot on your left foot as needed.
- The move is a bit percussive, so focus on the rotation initiating in your torso.
- Control the weight back up to the starting position to complete one rep.
- Remember, you are moving with force but also control. Don't give into the momentum of swinging the weight around.
- Do 15 reps on each side.
Reverse Lunge With Twist
This lunge variation certainly works the booty, and adding the twist ensures that your abs get a little extra attention.
- Stand with your feet hip-distance apart. Hold a five- to 10-pound medicine ball with both hands with your arms outstretched in front of you. You can use a dumbbell if you don't have medicine ball.
- Keep your core stable and take a large step back with your right foot, planting your foot and then lowering your body until both legs are bent in right angles.
- As you sink into the lunge, twist your torso to the left.
- Bring your torso back to center and exhale as you straighten your legs. Bring your feet back together, and then step back on your left leg, twisting to the right.
- This completes one rep. Do 10 reps for a set, and do at least two sets.
Elbow Plank With Donkey Kick
Elbow plank is great for working the core, and adding a booty-strengthening donkey kick makes this move a multitasker.
- From elbow plank position, bend your right knee, flex your heel, and press your foot up toward the ceiling without moving your pelvis.
- Lower the bent leg slightly, and repeat for a total of 15 to 20 repetitions. Then switch sides.
Elbow Plank With Leg Lift
Your abs will work to stabilize your torso as you lift your legs, which will work and your butt.
- In an elbow plank, lift your left foot off the floor, keeping your pelvis parallel to the floor. Hold for three seconds, then lower the leg. This completes one rep. Repeat on the other side.
- Start with 16 alternating leg lifts.
Elbow Plank With Side Step
Adding the side kick really works the outside of the hip, aka your glute med. Your abs have to kick into high gear to stabilize your torso as you kick. A win-win for your abs and booty.
- Start in an elbow plank and alternate kicking your legs to the side keeping your toes off the floor.
- To modify, tap your toes to the floor.
- Begin with 20 reps total.
This move is so simple and so powerful! After just a few reps you will feel the burn in your abs and glutes.
- Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor.
- Jump your feet back to a plank.
- Do 10 reps per set.
Side Elbow Plank With Leg Lift
This side plank variation really works the sides of the body: the obliques and the glute med.
- Start in a side elbow on the right side.
- Without letting your pelvis drop, lift your left leg up so your foot is higher than your hip.
- Lower the left leg down with control and activate your right inner thigh to help keep you stable. This completes one rep.
- Do 10 reps, then switch sides.
Down Dog Abs
This full-body move works the upper body while focusing on the abs. The leg lift in the Downward Dog is powered by your glutes!
- Start in a Downward Dog pose, actively pushing your weight into your heels while reaching your tailbone to the sky. Lift your left leg up, squeezing the left glute.
- Exhale, rock your weight forward over your hands, and draw your left knee toward your nose, pulling your abs to your spine to round your back.
- Inhale and lift your left leg up as you push your weight back into your heels. This complete one rep.
- Do 10 reps on each side.
Your abs are worked and stretched in this exercise, while the glutes help get your pelvis off the floor.
- Start sitting with your feet flat on the floor with your hands behind you and your fingers pointing away from you.
- Push your pelvis up as you shift your weight into your left hand, circling your right hand across your body and ending with an overhead reach. Look down toward your left hand and feel an active stretch in your right side.
- Pull your abs in as you lower your pelvis to sit on the floor. This completes one rep. Repeat on the other side.
- Do 16 reps alternating sides.
Bridge With Kick
Holding a single-leg bridge will work your booty, but your abs will kick into gear to stabilize your torso while you kick.
- Start in a bridge position with your hands by your sides.
- Lift your left foot off the floor, straightening your knee but keeping your thighs parallel.
- Kick your left leg up, so the sole of your flexed foot is toward the ceiling.
- Without letting the pelvis drop, slowly lower your left leg so your thighs are even. This completes one rep.
- Do five reps on each leg to start.