Abs - Fitness - Glutes

10-Minute Workout To Sculpt Your Butt And Abs

Oct 3, 2016 //

You only have 10 minutes for a workout, yet you want a killer butt and abs. Can it be done? You bet your buns of steel it can, but only if you’re willing to work hard.

Prepare yourself for six sweat-inducing, muscle-building moves you can complete in 10 minutes to firm up your backside and tone your abs.

1. Side Lunge To Curtsy Squat

  • Work your butt from many angles with this killer combo move.
  • Hold a weight to your chest and step your left leg out to the side in a lateral lunge.
  • Your left knee should be bent and your chest raised.
  • Push off your left foot and bring your left leg behind your right leg, bending into a curtsey.
  • Stay on your left side for 10 reps before switching legs.

2. Sumo Squat

  • Stand with your feet wider than hip distance apart, toes turned out, holding onto a heavy weight in front of you.
  • Squat toward the ground, lowering your body as far as you can while pushing your hips back and keeping your back straight.
  • Hold and slowly raise up to a standing position. Do 20 reps.

3. Running Man

  • Take a cardio break with this move that targets the glutes, calves, thighs, hips and core.
  • Start facing your staircase. Take a big leap and land with your right foot on the second step.
  • Hop and bring your left foot toward your chest with a bent knee. Land your left foot next to your right foot.
  • Jump with your left foot back to the bottom of the staircase while you bend your right leg behind you.
  • Repeat 16 to 20 times before switching sides.

4. Bicycle Crunches

  • Lie on your back with your hands behind your ears.
  • Alternate bringing your right elbow in toward your left knee and your left elbow in toward your right knee.
  • Keep your chin off your chest and let your oblique muscles do all the work. Do 20 to 30 reps.

5. Single-Leg Toe Touches

  • Lie on your back with your legs extended straight in front of you and your arms extended straight behind you.
  • Raise your left leg up toward the ceiling, perpendicular with the floor.
  • Tucking your chin into your chest and using your core muscles, raise your right arm toward your left foot.
  • Repeat this movement (right arm to left foot) four times before switching sides and bring your left arm toward your right foot.
  • Do three to four sets of five reps per side, resting 30 seconds in between sets.

6. Jackknives

  • Lie flat on your back. Use your core muscles to crunch your body and bring your hands toward your toes.
  • Arms and legs should both come all the way up and meet in the middle.
  • This move works your entire front abdominal muscles.
  • Complete three sets of 12 to 15 reps.

 

Sources:

Kristen Forbes

Kristen Forbes is a freelance writer in Portland, Oregon who enjoys hiking, running, vegetarian food, and intuitive eating. She is always on the lookout for innovative recipes, fun workouts, and new ideas for taking care of her body and mind.

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