No-Equipment 10 Minute Ab & Butt Workouts

Okay, so here’s a disclaimer for you: NO EXERCISE you do in 10 minutes will instantly give you abs. However, there are plenty of no-equipment and low impact workouts you can do in 10 minutes that will HELP you achieve your fit goals. These intense moves will help strengthen your core and tone your booty. These 5 ab exercises from Barry’s Bootcamp trainer Erica Stenz and 5 exercises from Equinox trainer Caroline Jordan will help you get that toned butt and midsection you’ve been longing for!

I’m talking about 10 moves, one minute each, no equipment required! Read on to learn more…


Reverse Crunches: 60 Seconds

Reverse Crunches
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  • Lie on your back on the floor. Place your hands on the floor beside you.
  • Bring the knees in toward the chest with your feet together.
  • Use your abs to slowly curl the hips off the floor and into your chest, then slowly lower them back to the starting position to complete one rep.
  • Keep your core tight and move with control. Do as many as you can for 60 seconds.

Bicycle Crunches: 60 Seconds

Bicycle Crunches: 60 Seconds
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  • Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).
  • Put your hands behind your head, then bring your knees in toward your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
  • Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
  • Now switch sides and do the same motion on the other side to complete one rep. Do as many reps as you can in 60 seconds.

Spider-Man Plank: 60 Seconds

Spider-Man Plank: 60 Seconds
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  • In plank position, open your knee to the side and bring your knee to your elbow and alternate sides. To modify, just lift leg open to the side.
  • Repeat for 60 seconds.

Mermaid Crunches: 60 Seconds

Mermaid Crunches: 60 Seconds
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  • Lie on your right side with your left hand behind your head and your right hand on the floor.
  • Press down into your right hand, bringing your torso toward your legs.
  • Lower yourself back to the floor with control. This completes one rep.
  • Repeat for 30 seconds, then switch sides.

Hip Dips: 60 Seconds

Hip Dips: 60 Seconds
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  • From an elbow plank position, slowly rotate the spine to lower your right hip to just above the floor. Come back to elbow plank.
  • Now lower the left hip toward the floor.
  • This counts as one rep. Do as many as you can for 60 seconds.

Squats: 60 Seconds

Squats: 60 Seconds
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  • Stand with the feet hip-distance apart, toes facing straight forward. Extend the arms out in front of you for balance.
  • Sit the butt back and down, bringing the thighs parallel to the floor.
  • Make sure the heels stay on the floor and chest is lifted. Keep the knees behind the toes as shown in picture.
  • Press through the heels to return to a standing position.

Single Leg Squats: 60 Seconds

Single Leg Squats: 60 Seconds
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  • Stand with feet hip-distance apart and raise the right leg, flexing the right ankle and pushing the hips back.
  • Lower the body while keeping the right leg raised (a squat with one leg). Keep the knees behind the toes and the heels firmly on the floor.
  • Hold and then return to standing. Repeat for 30 seconds, then switch legs.
  • You can use a bench to squat/sit on to work your way toward doing the single-leg squat if needed.

Hip Bridges: 30 Seconds

Hip Bridges: 30 Seconds
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  • Lie on your back with the knees bent and your feet hip-width apart. Place arms at your side and lift up the spine and hips.
  • Slowly bring the hips back down, then lift back up.
  • For an added challenge, try a single-leg hip bridge with one leg in the air.

Single-Leg Deadlifts: 60 Seconds

Single-Leg Deadlifts: 60 Seconds
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  • Start in a standing position with the feet together. Standing on the left leg, lift the right leg off the floor and bring the knee up toward the chest.
  • Lean your upper body forward and reach your right leg out behind you.
  • Bring the knee back up toward the chest and repeat. Perform for 30 seconds on one leg, then switch legs.
  • Add variety by moving the arms in a running motion or bringing the arms close to the floor, deepening the lunge.

Step-Ups: 60 Seconds

Step-Ups: 60 Seconds
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  • Find a step or bench and place the right foot on the elevated surface.
  • Step up until the right leg is straight, then return to start. Repeat for 30 seconds, then switch sides.
  • To add a challenge, bring the left knee into chest or hold weights in hands.

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