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30-Minute At-Home Ab and Butt Workout

These 8 Ab-and-Booty Combo Moves Make the Most Intense 30-Minute Workout

May 5 2021

Your abs and booty are about to get worked! Val Desjardins, owner of The Studio Montreal and celebrity EXOS-certified fitness trainer who's worked with clients such as Jennifer Aniston, shared this 30-minute bodyweight-only workout to target your glutes, abs, and back.

This is a low-impact, mat-based workout that focuses on strengthening your core and exercising your glutes. Desjardins said building strength in your core reinforces the support system for your entire body. Your core is responsible for your posture, and routinely working on reinforcing it helps prevent injuries. In turn, exercising your glutes helps to build strength for exercises that involve smaller muscle groups, such as running, jumping, or even just walking.

30-Minute At-Home Ab and Butt Workout

Equipment needed: none

Directions: Warm up with three rounds of five inchworm to shoulder taps, a 30-second elbow plank, and a 30-second side plank on each side. Then choose the level that's appropriate for you, but don't be afraid to challenge yourself!

Beginner: 30 seconds of each exercise followed by a 45-second rest: complete three rounds with a 45-second rest between rounds

Intermediate: 45 seconds of each exercise followed by a 30-second rest: complete three rounds with a 30-second rest between rounds

Advanced: 60 seconds of each exercise followed by a 15-second rest: complete three rounds with a 15-second rest between rounds

Ab and Butt Workout
Bear to Knee Elevated Leg Extension
Frog Bridge Pump to Frog Crunch
3-Legged Downward Dog to Knee Drive
Glute Bridge to Hollow Body Hold
Side Plank Leg Lift
Single-Leg Bridge to Leg Reach Crunch
Clamshell to Knee-Supported Side Plank
Bridge Walkout to Full Flexion Crunch
Image Source: Val Desjardins

1. Bear to Knee Elevated Leg Extension

  • Begin in a tabletop position, with your hands directly under your shoulders and your knees directly under your hips.
  • Brace (engage) your core while lifting your knees two inches off the ground, holding the bear plank position.
  • Extend your right leg straight behind you, ensuring it's parallel to the ground. Then bring it back in, coming back to the bear plank position.
  • Repeat with your left leg.
  • Continue alternating for 30 to 60 seconds, followed by a 15- to 45-second rest.

2. Frog Bridge Pump to Frog Crunch

  • Lying on your back, bring the soles of your feet together and butterfly your knees out wide.
  • Lift your hips upward (into a bridge), then lower your hips down. Then, using your core to crunch, reach your hands through your legs. This completes one rep.
  • Complete as many reps as you can for 30 to 60 seconds, followed by a 15- to 45-second rest.

3. 3-Legged Downward Dog to Knee Drive

  • From a tall plank position, lift your hips up to the ceiling, while extending your right leg as high up as possible behind you, coming into a three-legged dog position.
  • Lower your right leg down as you reestablish the tall plank position and drive your right knee in toward your arms. Step your right foot behind you, coming back to the tall plank position.
  • Repeat with your left leg.
  • Continue alternating sides, completing as many reps as you can for 30 to 60 seconds, followed by a 15- to 45-second rest.

4. Glute Bridge to Hollow Body Hold

  • Lie on your back with your knees bent and shoulder-width distance apart.
  • Lift your hips into a glute bridge, then lower your hips to the floor, and extend both arms and legs away from your torso into a hollow body hold. Your lower back should be gently imprinted (pressed) into the floor, with a neutral spine. Hold here for three seconds, then bring your arms and legs back in, preparing for a glute bridge.
  • Continue alternating between a glute bridge and a hollow body hold for 30 to 60 seconds, followed by a 15- to 45-second rest.

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5. Side Plank Leg Lift

  • Come into a side plank position on your left side, stacking your shoulder directly over your elbow, with your legs straight.
  • Lift your left hip off the ground, then lift your top leg toward the ceiling without compromising the integrity of the plank.
  • Complete leg lifts on each side for 30 to 60 seconds, followed by a 15- to 45-second rest.

6. Single-Leg Bridge to Leg Reach Crunch

  • Begin lying on your back. Bend your knees so the soles of your feet are flat on the ground. Extend your right leg toward the ceiling.
  • Drive your hips up into a bridge position. Lower your hips, and using your core, roll up and touch your hands as high as possible to your right leg.
  • Lower your right leg, raise your left leg, and repeat the single-leg bridge followed by the straight-leg crunch on this side.
  • Continue alternating sides for 30 to 60 seconds, followed by a 15- to 45-second rest.

7. Clamshell to Knee-Supported Side Plank

  • Lie on your left side with your right shoulder stacked over your left elbow, resting your right hand on your hip. Bend both knees to create a 45-degree angle with both legs. This is the starting position.
  • As you lift your bottom hip off the ground, extend your right leg and right arm away from your torso. Your body should create a straight line parallel to the ground.
  • Lower your hip back down to the ground, bringing your legs back together at the starting position. This counts as one rep.
  • Perform as many reps as you can for 30 to 60 seconds on both sides, followed by a 15- to 45-second rest.

8. Bridge Walkout to Full Flexion Crunch

  • Lie on your back, and lift your hips into a bridge position, firing up your hamstrings and your glutes.
  • Lift your toes, and begin to walk your heels away from your hips in small steps, keeping your hips as stable as possible.
  • Once you've walked your heels out as far as you can, lower your hips to the floor. Perform a crunch, lifting your torso as you draw your knees into your chest, and deeply engage your abdominal muscles. Hold the crunch for three seconds.
  • Lower your head and feet, coming back to a bridge position, to complete the rep.
  • Complete as many reps as you can for 30 to 60 seconds, followed by a 15- to 45-second rest.

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