You don’t need any equipment to get it done.
If you want to get in a quick and solid workout—but don’t have loads of equipment on hand—this abs and butt workout has you covered.
When you’re short on time, or simply don’t want to spend all of it exercising, the superset and triset programming can help you work multiple muscle groups more efficiently, says Sivan Fagan, C.P.T., owner of Strong with Sivan in Baltimore, M.D.
With supersets, you’ll group two exercises together and go from one to the other without resting.
It’s the same concept with trisets, except there will be three exercises in the group instead of two.
This abs and butt workout takes that concept as the basis for a workout that’s easy to follow but not intimidating, especially for someone who’s not an advanced exerciser.
In this workout, you’ll be alternating butt moves with core exercises, so your larger, lower-body muscles aren’t working continuously—which can be super fatiguing.
Plus, there’s an added safety bonus, too. Working your abs with those abs exercises helps you keep your core engaged during the lower-body moves that follow—which helps you maintain proper form and technique, says Fagan
Each exercise in this workout is chosen to hit the intended muscles with various movement patterns to provide the most well-balanced training stimulus, says Fagan.
For instance, to work your butt—which is made up of your gluteus maximus, gluteus medius, and gluteus minimus—you want to focus on three movement patterns: the squat (which, in this workout, utilizes the lunge variation), the hip hinge (glute bridge), and hip external rotation (fire hydrant).
As for your abs, you’ll be focusing primarily on core stability with “anti-movement” moves: The plank and Pilates pulse train anti-extension (where you resist arching your lower back), the side plank works anti-lateral flexion (where you resist side bending), and the bird dog trains anti-rotation (where your hips and spine brace to resist rotating).
The leg lift allows some dynamic movement to really zero in on your lower core.
To really hammer your glutes and smoke your core, give this abs and butt workout a try.
The Workout
What you need: An exercise mat to make some of the moves more comfortable. If you’re a more advanced exerciser, you can also add a mini-band above your knees to the glute bridge and fire hydrant for an added challenge.
The moves
Superset 1:
•Curtsy lunge to reverse lunge with hop
•Plank to side plank
Superset 2:
•Glute bridge
•Leg lift
Triset:
•Fire hydrant
•Pilates pulse
•Bird dog
Directions
• Complete each move for 12–15 reps (for moves that are done on each side, do 12–15 per side).
Try not to rest in between exercises in each superset and triset.
Complete each superset and triset three times, resting for 1–2 minutes after superset 1 and superset 2.
Demoing the moves are Cookie Janee (GIFs 1 and 3), a background investigator and security forces specialist in the Air Force Reserve; Amanda Wheeler (GIFs 2, 4, and 6), a certified strength and conditioning specialist and cofounder of Formation Strength, an online women’s training group that serves the LGBTQ community and allies; Grace Pulliam (GIF 5), an aerial yoga and Vinyasa yoga teacher in New York City; and Rachel Denis (GIF 7), a powerlifter who competes with USA Powerlifting and holds multiple New York State powerlifting records.
1. Curtsy Lunge to Reverse Lunge with Hop
• Stand with your feet about shoulder-width apart. Step your left foot diagonally behind you, bending both knees to lower into a curtsy lunge.
• Drive through your right heel to stand up as you bring your left knee back to hover next to your right.
• Step your left foot directly behind you (about 2 feet) and bend both knees to lower into a reverse lunge, creating two 90-degree angles with your legs.
Keep your shoulders directly above your hips and your chest should be upright.
Your right shin should be perpendicular to the floor, and your right knee should be stacked above your right ankle. Your butt and core should be engaged.
• Push through the heel of your right foot to stand up and, as you do, drive your left knee toward your chest and do a little hop on your right foot.
• Step your left foot back again to do another reverse lunge. Push through the heel of your right foot to stand up to starting position. That’s 1 rep.
• Continue for 12–15 reps on that side, then switch sides. To make it easier, remove the hop.
2. Plank to Side Plank
• Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Place your feet hip-width apart.
• Rotate your entire body to the right into a side plank, so that your right shoulder is stacked above your right wrist and your left hand is extended toward the ceiling.
Pause here for a second, then return to start. That’s 1 rep.
• Continue for 12–15 reps on that side, then switch sides.
3. Glute Bridge
• Lie faceup on the floor or a mat with your knees bent, your feet hip-width apart, and your hands at your sides; your fingers should be close to grazing the back of each heel.
• Engage your core so your low back presses against the floor.
• Push through your heels and lift your hips until they align with your knees, and squeeze your glutes at the top.
• Lower your hips to the floor to return to the starting position. This is 1 rep.
• Do 12–15 reps.
4 Leg Lift
• Lie faceup with your legs extended and your arms on the floor by your sides. If your lower back needs some extra support, you can place your hands right underneath your butt on each side. This is the starting position.
• Slowly lift your legs up and toward your face, keeping them together and stopping when they are about vertical.
• Slowly lower them back down to the ground. Be sure to keep your back flat on the floor. If your back comes off the ground, or you feel tension there, don’t lower your legs as far down.
• Do 12–15 reps.
5 Fire Hydrant
• Start in an all-fours position, with your wrists under your shoulders, knees under your hips, and core engaged.
• Keeping your leg bent, lift your right knee up to your side, toward the ceiling, as if it were being pulled by a string.
• Keep your core engaged and be mindful to not allow your body to tip to the left as you lift.
• Lower your knee to the starting position. That’s 1 rep.
• Do 12–15 reps on that side, then switch sides.
6 Pilates Pulse
• Lie faceup with your legs extended and arms on the floor by your sides.
• Lift both legs up toward the ceiling and lower them halfway, so they’re at about a 45-degree angle.
• Curl your head up and lift your arms a few inches off the floor, keeping your palms down.
• Pump your arms up and down a few inches. Each pulse is 1 rep.
• Complete 12–15 reps. (If this is too easy, you can increase the number of reps, stopping before your form begins to falter or you feel tension in your low back).
7 Bird Dog
• Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips. This is starting position.
• Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you.
• Squeeze your abs and return your arm and leg to starting position. This is 1 rep.
• Complete 12–15 reps, then switch sides.
This originally appeared on Self US | Author: Christa Sgobba, C.P.T.
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