This Abs and Glutes Workout Is Only 15 Minutes, but You'll Feel It Tomorrow

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Warmup, Exercise 1: Squat Walk

Image Source: POPSUGAR Photography / Sam Kang

Start standing with your feet slightly wider than hip-width apart. Lower into a half squat.
While maintaining your squat, take a step sideways to the right about six inches. Be sure to step onto your heel, rather than your toes.
Bring your left leg toward your right, returning to the starting position.
Repeat starting with your left foot and going in the opposite direction. That’s one rep.
Repeat for one minute.

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Image Source: POPSUGAR Photography / Sam Kang

Start standing with your feet hip-width apart.
Step your right foot out to the side, pushing your hips back and coming into a lunge. Your right knee shouldn’t go beyond your right toes. Keep your chest lifted and your weight on your heels.
Push off your right foot to return to standing.
Repeat on the other side, lunging to the left. That’s one rep.
Repeat for one minute.

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Image Source: POPSUGAR Photography / Sam Kang

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Image Source: POPSUGAR Photography / Sam Kang

Start standing with your feet hip-width apart.
Step your right leg behind you and to the left so your thighs cross. Bend both knees to lower into a lunge. Try to keep your front knee aligned with your front ankle and, if possible, lower until your front thigh is parallel to the ground.
Push off the right foot to return to standing, but instead of placing your foot on the floor, lift it out to the side. Keep your foot flexed to engage your glutes, and keep your hips square to the front.
Lower your right leg to return to the starting position. That’s one rep.
Repeat for 45 seconds, then switch sides.

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Image Source: POPSUGAR Photography / Sam Kang

Lie on your back with your arms at your sides, knees bent, and feet shoulder-width apart, flat on the floor approximately 12 inches from your glutes.
Lift your right leg off the ground and extend it straight so your foot hovers just off the floor.
Engage your glutes and press your left heel into the ground, lifting your hips and butt up to form a bridge.
Keep your right leg straight as you move it out to the right side. Try to keep your hips still; don’t let them drop or rotate.
Bring your right leg back to center, and then lower your hips down to the ground without dropping your right leg to the floor. That’s one rep.
Repeat for 45 seconds, then switch sides.

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Image Source: POPSUGAR Photography / Sam Kang

Start on all fours with your hands under your shoulders and your knees under your hips.
Keep your right knee at a 90-degree angle and your foot flexed as you slowly raise your leg behind you until your thigh is almost parallel to the floor.
Pulse your right foot a few inches toward the ceiling by squeezing your glutes. Your back should remain still and your spine should be in a neutral position (not arching or rounding).
Lower your right leg without letting it touch the floor, then kick it out to the right side with control. Be sure to keep your foot flexed throughout the entire movement.
Lower your right leg to return to the starting position. That’s one rep.
Repeat for 45 seconds, then switch sides.

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Image Source: POPSUGAR Photography / Sam Kang

Start standing with your feet hip-width apart, hands clasped in front of your chest. Bend your knees to lower into a squat. This is the starting position.
Step your right leg back behind you to place your right knee on the floor. Then repeat with the left leg.
Step your right foot forward to plant it on the floor in front of you, then repeat with the left leg so you return to a squat. (Don’t stand up completely.) That’s one rep.
Repeat for 45 seconds, alternating the leg you lead with.

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Image Source: POPSUGAR Photography / Sam Kang

Starting on all fours with knees below your hips and your hands below your shoulders. Find a neutral spine and draw your shoulder blades down and back. Tuck your toes and lift your knees off the mat, resting on the balls of your feet. This is your starting position.
Step forward with your left foot and right hand simultaneously. Keep your core engaged to help minimize torso movement, keeping your hips square to the floor.
Then step forward with your right foot and left hand.
Pause for one second, then reverse the move, taking a small step backward by moving your left foot and right hand simultaneously. Do the same with your right foot and left hand to return to the starting position. That’s one rep.
Repeat for 45 seconds.

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