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5-Move Abs and Butt Workout

This 10-Minute Abs and Butt Workout Will Leave You the Best Kind of Sore

Apr 19 2023

If all you have is 10 minutes, and all you want to do is work your core and glutes, then look no further. This quick, 10-minute abs and butt workout has your name all over it.

Created by AFLCA-certified personal trainer Cindy Yu, this routine focuses on strengthening your glutes and core in a fast and efficient way. And while these muscles are often targeted for aesthetic reasons, Yu tells POPSUGAR the benefits go way beyond that. "Having strong glutes will help strengthen your entire posterior chain," aka the muscles along the back of your body, she says. Strengthening your core, meanwhile, can help with stability, balance, injury prevention, and even pain reduction in everyday activities.

This abs and butt workout contains just five moves, and Yu offers advanced and modified versions for each one, so you can tailor it to your abilities. Ready to get to work? Check out the full core and glutes workout below.

10-Minute Abs and Butt Workout

Directions: Warm up with these dynamic warmup exercises or two to three minutes of light cardio, such as jogging, jumping jacks, marching in place, or skipping. Then begin the workout, doing 30 seconds of each move and completing as many reps as you can with proper form within that time. Once you finish the first exercise, go straight to the second with no rest in between, if possible. (If you're new to this style of training, feel free to rest as needed between moves.) Once you've completed the fifth exercise, rest for 30 seconds. Then begin the circuit again, repeating for four rounds total.

After the fourth round, do a brief cooldown routine or stretch.

Exercise Time
Plank with leg lift 30 seconds
Bear pose glute squeeze 30 seconds
Glute bridge with alternating leg lift and crunch 30 seconds
Crunch hold with leg lift 30 seconds
Hip raise heel lift abduction 30 seconds
Image Source: Getty / FreshSplash

Exercise 1: Plank With Leg Lift

If this core and butt exercise is too difficult, skip to the next slide for a modification of Exercise 1.

  • Start in a low plank position. Your shoulders should be directly over your elbows with your back flat, hips level, and core pulled in toward your spine.
  • Squeeze your glutes to slowly lift your right foot up toward the ceiling. Keep your hips parallel to the floor and don't allow your lower back to arch.
  • Lower your right foot to the floor to return to the starting position. Repeat with your left foot.
  • That's one rep. Repeat for 30 seconds.
Image Source: Cindy Yu

Exercise 1 Modification: Knees-Down Plank With Leg Lift

To modify Exercise 1, start this move in a knee plank position.

  • Start on your hands and knees, shoulders over wrists and hips over knees. Lower down onto your elbows, sliding your knees back slightly so you can flatten your back to be parallel with the floor. Your shoulders should be directly over your elbows with your back flat, hips level, and core pulled in toward your spine.
  • Squeeze your glutes to slowly lift your right foot off the floor and straighten your right leg behind you. Keep your hips parallel to the floor and don't allow your lower back to arch.
  • Lower your right leg to the floor to return to the starting position. Repeat with your left foot.
  • That's one rep. Repeat for 30 seconds.
Image Source: Cindy Yu

Exercise 2: Bear Pose Glute Squeeze

This core and butt exercise is pretty advanced; keep an eye on your form and if you find it to be too difficult, try the modification. (You can also work on holding a bear plank to get better at this move.)

  • Start on your hands and knees, shoulders over wrists and hips over knees with a flat back. Engage your core to lift your knees just slightly off the floor. This is your starting position.
  • Continuing to hover off the floor, kick your right leg back and up as if you could stamp the bottom of your foot on the ceiling. Keep the right foot flexed and knee bent at a 90-degree angle, and avoid arching your back. Activate and squeeze your glutes as you kick.
  • Lower your right leg with control to return to the starting position.
  • Repeat with your left leg. Remember to keep your stationary knee off the floor throughout the move.
  • That's one rep. Repeat for 30 seconds.
Image Source: Cindy Yu

Exercise 2 Modification: Donkey Kick

To make sure this exercise is targeting both your core and glutes, make sure you're not arching your back to lift up your foot.

  • Begin on your hands and knees, shoulders over wrists and hips over knees. Find a flat back and pull your core in toward your spine. This is your starting position.
  • Kick your right leg back while keeping the foot flexed and knee bent at a 90-degree angle. Try not to let your back arch as you kick the sole of your foot toward the ceiling. Activate and squeeze your glutes as you kick.
  • Lower your right leg with control to return to the starting position. Repeat with your left leg.
  • That's one rep. Repeat for 30 seconds.
Image Source: Cindy Yu

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Exercise 3: Glute Bridge With Alternating Leg Lift and Crunch

This exercise is a sort of two-for-one, targeting your abs and butt. First, you'll do a single-leg glute bridge, then a crunch.

  • Lie on your back on the floor with your knees bent. Flex your feet so that your toes are off the floor and heels are planted, and place your hands behind your head with your elbows wide.
  • Press into your left heel and squeeze your glutes to lift your hips up of the floor, simultaneously lifting your right knee up so your shin is parallel to the ground. You should be making a straight diagonal line with your body from shoulders to knees.
  • Lower your hips and place your right heel on the floor.
  • Lift your shoulder blades slightly off the ground to perform a crunch. Make sure to keep your elbows wide and neck long, initiating the movement from your core and not your head and neck.
  • Lower your shoulders to the floor to return to the starting position. Repeat with your left leg and crunch again.
  • That's one rep. Repeat for 30 seconds.
Image Source: Cindy Yu

Exercise 3 Modification: Glute Bridge With Crunch

If single-leg glute bridges are too much for your glutes and hamstrings, do the same move but with both feet on the floor — you'll still get all the same ab and butt exercise benefits, but at a more accessible level.

  • Lie on your back on the floor with your knees bent. Flex your feet so that your toes are off the floor and heels are planted. Place your hands behind your head with your elbows wide.
  • Drive through your heels to lift your hips off the floor, bracing your abs and squeezing your glutes. At the top of the movement, you should be making a straight diagonal line with your body from shoulders to knees.
  • Lower your hips to the floor.
  • Lift your shoulder blades slightly off the ground to perform a crunch. Make sure to keep your elbows wide and neck long, initiating the movement from your core and not your head and neck.
  • Lower your shoulders to the floor. That's one rep. Repeat for 30 seconds.
Image Source: Cindy Yu

Exercise 4: Crunch Hold With Leg Lift

You might recognize this core exercise from Pilates, where it's often called a scissor or single-leg stretch.

  • Start lying on your back on the floor with your legs extended toward the ceiling, straight above your hip joints. Place your hands behind your head, elbows wide.
  • Curl your upper body to lift your shoulder blades off the floor, engaging your abs and keeping your lower back flat against the floor. This is your starting position.
  • With control, lower your right leg until it's a few inches off the ground, or as close as you can get. Make sure your back stays pressed against the floor and engage your core throughout the move.
  • Lift your right leg to the starting position while simultaneously lowering your left leg toward the floor in a scissors motion.
  • That's one rep. Repeat for 30 seconds.
Image Source: Cindy Yu

Exercise 4 Modification: Crunch Hold With Bent-Leg Toe Touch

To modify Exercise 4, you'll simply bend your legs to reduce the strain on your abs and hip flexors. Here's how.

  • Start lying on your back with your feet lifted and legs bent at a 90-degree angle, knees directly above your hips. Place your hands behind your head, elbows wide.
  • Curl your upper body to lift your shoulder blades off the floor, engaging your abs and keeping your lower back flat against the floor. This is your starting position.
  • With control, lower your right foot until you can tap the ground with your heel. Make sure your back stays pressed against the floor and keep the 90-degree bend in your knee.
  • Lift your right leg to return to the starting position. Repeat with your left leg.
  • That's one rep. Repeat for 30 seconds.


Image Source: Cindy Yu

Exercise 5: Hip-Raise Heel-Lift Abduction

You'll definitely feel your glutes and hamstrings kick into gear with this butt exercise — but by holding your hips steady, it's secretly working your core, too. There's no modification shown for this final move, but you can make it easier by lowering your heels to the floor.

  • Lie on your back with your knees bent and feet planted on the floor, hip-width apart. Place your hands flat on the ground at your sides.
  • Lift your heels off the floor so you're balanced on your toes. Engage your core then squeeze your glutes to lift your hips off the floor, forming a straight diagonal line with your body from shoulders to knees. This is your starting position.
  • Without lowering your hips, slowly press your knees out to the sides. Stay balanced on your toes and keep your torso in line, ensuring that your core stays engaged and your back is flat.
  • Draw your knees back in toward center to return to the starting position.
  • That's one rep. Repeat for 30 seconds.
Image Source: Cindy Yu

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