The Abs and Butt Workout You Can Do Anywhere

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:

Superset 2:

  • Glute bridge

  • Leg lift


  • Fire hydrant

  • Pilates pulse

  • Bird dog


  • 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 co-founder 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.

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