Do This 4-Minute No-Equipment Workout to Flatten Abs and Shape Your Booty

Published on March 29, 2017 at 7:05 AM

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We know a lot of you are working on flatter abs and a bigger booty, so why not work on both at once? This ab-and-booty combo workout only takes four minutes to sculpt, shape, tone, and strengthen . . . and there's absolutely no equipment required. You can do these moves anywhere! And with just a little cardio and major use of the glutes and quads, you'll be incinerating a crazy number of calories. Let's do this!

Lunge With Shoulder Squeeze

Warm up with a low-impact reverse lunge that still burns tons of calories! This move will work your arms, back, and shoulders while you're warming up the booty, hamstrings, and quads, the calorie-burning powerhouses.

To begin, stand tall with your arms straight in front of you, making two loose fists. Take a large and controlled step backward with your left foot.
Lower your hips, coming into a lunge with your right thigh (front leg) parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.
As you're lowering your hips, squeeze your shoulder blades together, bringing your elbows wide while keeping your arms parallel to the floor.
Return to standing by pressing your right heel into the floor and bringing your left leg forward while reaching your arms back to the starting position. Alternate legs, and step back with right leg to complete one rep. Yes! One rep equals lunging backward on each leg.
Continue alternating for 60 seconds.

Quick Skips

Bring your heart rate up while you heat up your lower abs! This booty-blasting move requires a controlled core that'll help tone that hard-to-get lower belly area.

Begin by standing with your feet hip-width apart.
Make fists with both hands and bend the elbows to where your hands are about level with your chin.
Drive the right knee up, twist your torso to the right, and bring the knee to meet your left elbow.
Immediately repeat with the left knee meeting your right elbow, and do this in a hopping motion while staying on the balls of your feet.
Keep your abdominal muscles engaged as your knees come up and squeeze the side oblique muscles as you twist.
Continue for 60 seconds.

Sumo Squat Punches

A little cardio, a little bodyweight strength training — this squat with a twist will keep the sweat coming while you work your buns and keep that core super tight.

Come into a wide sumo squat; stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep your weight back on your heels.
Punch to the left, then right.
Return to standing and repeat. Perform the exercise for a full minute.

Curtsy Lunges

Slow down for the end of your mini workout with this knee-friendly curtsy lunge. You'll work those glutes while sculpting the hips.

Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle.
Return to standing and switch sides to complete one rep.
Continue, alternating sides, for 60 seconds.