The Only Abdominal and Glute Home Workout You Need


If you need to work out your abs and glutes, you need this home workout. The best part is you don’t need any gym equipment – just you and some water!

There’s no better feeling than completing your workout for the day. Are you looking to tone your abs and glutes? You can do so without needing to spend an hour at the gym. Our ab and glue home workout is perfect for the everyday busy body who needs to get in a quick sweat session. 

Toning your body, no matter what parts, takes serious dedication. Working out once a week isn’t going to work. If you do this home workout a few times a week, we bet you’ll see results you’ll love. Although results won’t come overnight (even for a gym rat), that doesn’t mean you should give up. Keep working out until you see results, and then work out some more! Don’t forget to drink your water and stretch! Stretching can help prevent injuries and any soreness you may experience after.

Benefits of Toning Your Abs and Glutes

Toning your abs and glutes have various benefits to your physical health. By focusing on these two areas, you can experience positive results like improved back pain and a slimmer waistline. Who doesn’t like the sound of that?! 

Benefits of toning your abs:

  • Your sports performance improves. 
  • Your posture improves. 
  • You’ll get a thin waistline. 
  • Your back pain will improve. 

Benefits of toning your glutes: 

  • Better support when lifting 
  • Preventing serious knee injuries
  • Improved pelvic alignment 
  • Bigger booty!

Want to see results quicker? Add in some cool workout gear! Workout gear such as resistance bands, dumbbells, and workout mats can improve the quality of your home workouts greatly by upping up the intensity. The more intense your workout, the more calories you’ll burn. Everyone wants to burn calories!

1. Bicycle Crunches – 60 secs

Bicycle Crunches

To do a bicycle crunch, you’ll start by laying on your workout mat. Make sure your knees are bent and feet flat on the ground. Place both of your hands behind your head with elbows pointing outwards. Lift your shoulders and head off the ground, engaging your core muscles.Next, bring your right elbow towards the left knee while simultaneously straightening out the right leg. Then switch sides by bringing the left elbow towards the right knee while straightening out the left leg. This movement should mimic a pedaling motion that you would do on a bicycle. Easy peasy! Complete until you’ve done one set. If you sweat easily when working out or simply hate the feeling of sweat dripping down your body, we highly suggest a workout towel to keep yourself comfortable.

2. Leg Raise Crunches – 60 secs

Leg Raise Crunches

Leg crunches are super simple. Get onto your handy dandy workout mat, and lie flat on your back. Next, cross your arms behind your head. Raise your head up using your hands for support, at the same time lift your bent legs into the air. Hold for 2-3 seconds before releasing. Repeat until you’ve completed one set.

3. Bird Dog Pulses – 60 secs

Bird Dog Pulses

If you haven’t felt the burn yet, you’re about to now! To do a bird dog pulse, start on your hands and knees. Lift your right arm into the air simultaneously raising your left leg. To spice up this exercise, add hand and ankle weights.

4. Side to Side Squat – 60 secs

Side to side Squat

The side by side squat is meant to tone up that booty! Use ankle weights to burn my calories with this workout. To do a side by side squat, start by positioning your feet shoulder-width apart. Push your hips backward and do a regular squat. Next, stand back up, take a step to the side, and return to a squat. Go back to the original position and repeat. Make sure you have a water bottle while exercising and you’re staying hydrated.

2 in 1 abs and booty workout

5. Lunge + Side Kick – 60 secs

Lunge + side kick

Lunge side kicks are much easier than it looks. For lunge side kicks,

6. Donkey Kicks – 60 secs

Donkey Kicks

Donkey kicks are aimed for toning those glutes. For donkey kicks, you’re going to position yourself on your hands and knees. Your hands should be shoulder–width apart. Kick back your right leg slowly, keeping your toes pointed. Hold for a few seconds before releasing. Repeat with the other leg until you’ve done one complete set. If you’re feet are starting hurt from these workouts, you need a good pair of workout shoes

7. 1 Leg Glute Bridges – 60 secs

1 Leg Glute Bridges

This exercise won’t feel good, but it works! To perform a leg glute bridge, start by laying on your workout mat. Bend your legs at the knee. Keeping one leg bent, kick out your right leg and raise your pelvis slowly. Hold this position for a couple seconds before relaxing. Do one set and then switch legs. Is this too easy for you? Ankle weights are the answer you’re looking for. Breaking out into a hefty sweat? Grab your workout towel to dry off that sweat.

8. Superman – 60 secs

Superman

Ready to do the superman? To start, lie on your belly. Cross your arms in front of you as if you’re about to take a nap on the floor (spoiler alert: unfortunately, you’re not taking a nap). Next, bend your legs and bring your feet up. Then, lift your legs into the air slowly. Hold for 4-5 seconds, and then release. Repeat until you’ve done one set. If you’re working out on hard floors, or you don’t want to sweat all over carpet, buy a soft, thick workout mat

FAQ: Toning Those Abs and Glutes

Have a question about abs and glutes? We’ve got an answer, in terms anyone can understand.

Do I need preworkout when starting to become active?

While it seems like everyone fitness personality on social media is taking preworkout, it’s not a requirement for a good workout session. Unless you find yourself with poor energy levels or you want to get some vitamins in, preworkout isn’t necessary. Some people just drink a cup of coffee and they’re good to go. 

Does toning abs reduce overall belly fat? 

You can’t reduce overall belly fat with purely ab workouts. Targeting your abs can help, but you need to make sure you’re doing full body workouts during the week, too. With that combination, you can reduce belly fat efficiently. 

How often should I train glutes for results?

You need to train your glutes at least 3 times a week. Feel free to train more often, but it won’t help you get gains any faster. For the rest of the week, focus on other workouts. There are other areas of the body you can train, too!

Can I train abs and glutes together?

Yes, 100%! Using the workout below, you can workout your abs and glutes in less than 30 minutes. No need to travel to/from the gym. No need to deal with locker rooms. You acn train from the comfort of wherever you are. 

What are the best workouts for toning your abs and glutes?

The best workouts for toning your booty and tummy are planks, mountain climbers, squats, situps, crunches, cobras, inclined floor bridge, and more. All of the exercises we included in this home workout are perfect for toning your abs and glutes. 

Should I workout my abs everyday?

You can workout your abs everyday, however, it’s best to stick to 2-3 times a week for the gains you’re looking for. Aim for 15-30 minutes per workout. Be careful about overdoing it. Your body needs to recover from all the work you put in!

Should I workout my glutes everyday?

Yes, you can workout your glutes everyday. We recommend to only train your glutes 3 times a week, maximum. Resistance bands are a great workout tool for specifically training glutes. It’s ideal if you can train your abs and glutes at the same time. Don’t forget to take a rest day. 

What vitamins can help me with working out?

Popular vitamins for fitness beginners and gurus are creatine, vitamin B, Magnesium, Potassium, Taurine, and CoQ10. Different people have different needs when it comes to taking vitamins. Consult with your primary care physician before taking any new vitamins to stay safe. 

2 in 1 abs and booty workout

Don’t Forget to Rest Up

You might be temped to go as hard as you possibly can to get results fast. While working out everyday is feasible, you need to take care of yourself. Your body must have a day or two to completely rest. It’s vital for your health to relax. If you’re in pain during your recovery days, try a personal body massager. This can help relieve any soreness you’re having, plus it feels great

On your rest days, congratulate yourself on how hard you’ve worked. It takes energy and devotion to work out – and you showed that you have both! No matter whether you’re a beginner or you’ve been working out for years, never froget to give yourself a little pat on the pack. You’re one workout closer to the results you’re craving. We know you can do it!

2 in 1 abs and booty workout

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