Gym? Never heard of it. Just kidding . . . but in all honesty, you don’t always have to hit the gym to get in a good workout. If you’re looking for something quick that will really fatigue your muscles, this butt and ab workout is what you need.

Strengthening your abs and glutes isn’t just about looks (if that’s what you’re here for, no problem). The muscles that make up your core protect your internal organs, support the muscles of your spine (helping you maintain an erect posture), and are activated every time you pick up something, sneeze, go to the bathroom, and breathe.

Your glute muscles are equally important. Strong glutes will make your butt look great in vintage Levi’s, but they play a bigger role. Having glutes that activate will also help in your day-to-day activities, prevent dormant butt syndrome, and ensure that your glutes are firing while performing exercises like squats and deadlifts and when running.

This workout doesn’t have to be one-and-done. Do these five exercises together as part of your warmup to ensure that your glutes and core are ready to work before lifting and running.

The Bodyweight Butt and Abs Workout

Complete three rounds of the following workout. As soon as you finish one exercise, transition to the following move. If you need a break, take a short rest in between each exercise.

  • Dead bug: 10 reps each leg
  • Single-leg bridge: 10 reps each leg
  • Plank with clamshell: 10 reps each side
  • Fire hydrant: 10 reps each leg
  • Side-plank crunch: 10 reps each side

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