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

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

• Begin on all fours and lift your right leg off the floor until your knee is in line with your hip.
• Flex your foot and squeeze your glute to raise your heel an inch toward the ceiling. Continue these small, concentrated pulses for 30 reps.
• Open your right knee out to the side, keeping your foot flexed, and pulse your leg one inch to the left. You are not trying to lift the knee up, but try to keep it level as it moves behind you. You should feel your glutes firing away for all 30 pulses.
• Repeat on the other side to complete a set.

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