20-Minute Ab and Butt Workout Guaranteed to Leave You Sore Tomorrow

From warmup to cooldown, this quick workout is a little over 20 minutes, so it should be easy to fit into your busy day. In the first circuit, we recommend using 10-pound weights, but these moves will still be effective with lighter weights or no weights at all.

Read up on the specifics of each more here, then print the workout to take to the gym.

Image Source: POPSUGAR Studios

20-Minute Ab and Butt Workout Guaranteed to Leave You Sore Tomorrow

From warmup to cooldown| this quick workout is a little over 20 minutes| so it should be easy to fit into your busy day. In the first circuit| we recommend using 10-pound weights| but these moves will still be effective with lighter weights or no weights at all.

Read up on the specifics of each more here| then print the workout to take to the gym.

Image Source: POPSUGAR Studios

Better-Butt Challenge: A Lazy-Girl Workout You’ll Love

Better-Butt Challenge: A Lazy-Girl Workout You’ll Love

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end| you’ll have a tighter| stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.

Welcome our Better-Butt Challenge! Good news: for today’s workout| all you need is a mat and your floor. We like to call this our Lazy-Girl Workout because you don’t even need to stand up| but don’t be fooled u2014 your backside will feel worked| and you’ll be proud that you’re already done with your workout for the day.

Directions: do two rounds of this complete eight-exercise circuit. Stretch your back with Child’s Pose as needed throughout the workout.

Week one| day three: eight reps

Week two| day 10: 10 reps

Week three| day 17: 12 reps

| Bird Dog

  • Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Bring your abs to your spine as your bring your left knee and right elbow together under your torso.
  • Keeping your torso stable| straighten your right arm and left leg. Reach through your left heel to engage the muscles on the back of the leg and your butt.
  • Return to starting position and switch sides to complete one rep.

| Clam

  • Start by lying on your left side. Bring your knees and hips to a 45-degree angle bend. Position your top pelvis away from your head to bring your waist off the floor. Maintain this neutral position throughout the entire exercise.
  • Lift your top knee up| keeping your heels together. Lower back to starting position| ensuring that you’re not moving your pelvis or torso.

| Single-Leg Bridge

  • Lie on your back| and bring your left knee into your chest with your hands clasped just below your knee. Lift your right toes up| and press your right heel into the floor to lift your pelvis and torso off the floor.
  • Lower your back and pelvis to the ground to complete one rep. Switch sides after finishing all your reps on the right.

| Donkey Kick Pulses

  • Begin on all fours and lift your right leg off the floor until your knee is in line with your hip.
  • Flex your foot and squeeze your glute to raise your heel an inch toward the ceiling. Continue these small| concentrated pulses.
  • Open your right knee out to the side| keeping your foot flexed| and pulse your leg one inch to the left. You are not trying to lift the knee up| but try to keep it level as it moves behind you. You should feel your glutes firing away as you pulse.
  • Repeat on the other side to complete a set.

| Elbow Plank With Side Step

  • Start in an elbow plank.
  • Extend your left leg out to the side| gently tapping your toes on the ground.
  • Bring your foot back into a plank. Repeat the same movement with your right leg to complete one rep.

| Superwoman

  • Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
  • With your arms and legs straight (but not locked) and torso stationary| simultaneously lift your arms and legs up toward the ceiling to form an elongated “u”” shape with your body u2014 your back arches and arms and legs lift several inches off the floor.
  • Hold for two to five seconds and lower back down to complete one rep.

| Elbow Plank With Donkey Kick

  • Begin in an elbow plank with elbows directly under shoulders| abs engaged toward the spine. Don’t let the pelvis sag down or pop up.
  • Lift right leg off the ground| bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don’t let your pelvis twist.
  • Press your right heel toward the ceiling as high as you can without moving your pelvis or lower back. The motion will not be huge but rather concentrated on the booty and hamstring.
  • Lower the bent leg slightly; repeat this motion for the required number of reps| then switch sides

| Tabletop Bridge

  • Sit on the mat with your fingers facing away from you| with about 12 inches between your butt and your heels.
  • Press through your glutes as you lift your butt off the floor| coming into a tabletop position.

A Printable Workout to Target Your Legs and Core in Just 20 Minutes

A Printable Workout to Target Your Legs and Core in Just 20 Minutes

It’s time to get specific and target a couple of body parts that rarely see the sun: the abs and glutes. This workout only takes about 20 minutes from warmup to cooldown| so it should be a breeze to fit into your day. In the first circuit we recommend using 10-pound weights| but these moves will still be effective with lighter weights or no weights at all. Here’s a printable version of the workout so you can do it just about anywhere.

Directions: After warming up with light cardio for three minutes| repeat each three-exercise circuit twice. Stretch for three minutes to cool down.

| Circuit One: Side Lunge to Curtsy Squat

Reps: 10 each side

  • Holding a 10-pound dumbbell at your chest| step your left leg wide to the left coming into a lateral lunge| bending your left knee. Keep your chest lifted and your weight in your left heel.
  • Push off with your left foot| and cross the left leg behind your right coming into a curtsy| bending both knees. This completes one rep.
  • Step out to the left returning to your side lunge; continue alternating between these two moves for a total of 10 reps. On the last rep hold the curtsy and pulse up and down in a one-inch range 10 times to work the glutes even more. Then repeat on the other side.

Combining these two moves will work your butt from multiple angles to help lift and sculpt your backside.

| Circuit One: Woodchop

Reps: 12 each side

  • Stand with your feet slightly wider than hip-width holding a 10-pound dumbbell.
  • Squat and twist to the right| bringing the weight to the outside of your right knee.
  • Exhale and twist to the left while raising your arms overhead| pivoting on your right foot. This completes one rep.
  • Do 12 reps on each side.

We love a full-body ab exercise for functional fitness| and this move works the entire middle of your body| firming the muffin-top area.

| Circuit One: Single-Leg Touch

Reps: 12 each side

  • Holding a 10-pound dumbbell in your right hand| stand on your left leg with your right foot lifted.
  • Keeping your back flat| bend your left knee while bending forward at your hips to lightly touch the dumbbell to the ground. Keep your right knee bent and your right leg close to your body.
  • Push through your left heel and return to the starting position to complete one rep; try to keep your right foot off the ground as you complete all your reps.
  • Do 12 reps each leg.

This exercise fires up your booty through a large range of motion while working your entire lower body too.

| Circuit Two: Sumo Squat Series

Reps: 10 squats| 10 pulses| 10 pulses knees back| 10 pulses with heel up

  • Begin in a wide stance with your legs turned out and your toes pointed outward. With your hands at your chest| perform 10 squats in this position| making sure your bent knees do not move beyond your toes.
  • Hold your last squat and slowly pulse up and down in a one-inch range 10 times.
  • Maintain your squat and press your knees slightly back 10 times feeling your glutes engage with each slow pulse back.
  • Still holding your squat lift your right heel| and pulse up and down in a one-inch range 10 times before switching sides.

Also known as a wide squat| this position targets the lower glutes as well as the inner thighs u2014 and that’s why we love it so.

| Circuit Two: Elbow Plank With Alternating Arm Reach

Reps: 20 reps| alternating sides

  • Start in an elbow plank with your palms facing up.
  • With your abs pulled toward your spine| reach your right arm forward keeping your torso as still as possible. Bring your elbow back to the mat. This completes one rep.
  • Repeat on the other side and continue alternating sides for 20 reps total.

Elbow planks work the entire front of the body| but adding the arm reach forces your abs to kick into high gear to stabilize your torso.

| Circuit Two: Crunchy Frog

Reps: 20

  • Begin sitting| balanced just behind your sits bones| rock back slightly to lift your feet off the floor; gently pull your knees to your chest.
  • Exhale| pull your navel to your spine| and lean back slightly as you open your arms to the sides and straighten your legs.
  • Inhale and return to the starting position to complete one rep.
  • Do 20 reps.

This exercise strengthens and tones the entire abdominal wall| and with a fun name| what’s not to love?

| Circuit Three: Half Banana

Reps: 20| alternating sides

  • Start lying on your back with your arms reaching toward the ceiling.
  • Exhale and roll up toward sitting while lifting your left leg up. Pause at the top and reach for your toes before rolling down slowly back to the mat. This completes one rep.
  • Repeat| lifting the right leg as you roll up toward sitting.
  • Continue alternating sides for a total of 20 reps.

Why do a whole banana when a half is just as good? This variation effectively works the abs but is still gentle on the lower back.

| Circuit Three: Donkey Kick Pulses Series

Reps: 30 pulses leg in parallel| 30 with knee out

  • Begin on all fours and lift your right leg off the floor until your knee is in line with your hip.
  • Flex your foot and squeeze your glute to raise your heel an inch toward the ceiling. Continue these small| concentrated pulses for 30 reps.
  • Open your right knee out to the side| keeping your foot flexed| and pulse your leg one inch to the left. You are not trying to lift the knee up| but try to keep it level as it moves behind you. You should feel your glutes firing away for all 30 pulses.
  • Repeat on the other side to complete a set.

Isolate the glutes from a couple of angles in this quick butt-sculpting series on all fours.

| Circuit Three: Pilates Swimming

Reps: 20| alternating sides

  • Lie on your stomach with your arms reaching overhead| pulling your abs away from the floor to protect and lengthen your lower back. Lift your legs| arms| and head off the mat.
  • Keeping your knees straight| lift your entire right leg and left arm a few inches away from the floor. As you lower your right leg and left arm| lift your left leg and right arm away from the mat to complete one rep.
  • Continue alternating sides in a slow controlled manner| keeping your torso stable| for a total of 20 reps.

Strengthening your back makes for a strong core and stunning posture. This move also targets the upper fibers of the glute max to give your butt a little extra shape.

| The Workout

Here’s a printable version of the workout so you can do it just about anywhere.

Sculpt Your Booty With Our 5-Minute Bodyweight Workout

Sculpt Your Booty With Our 5-Minute Bodyweight Workout

A shapely backside is never out of style| no matter the season. This five-minute workout features squats and lunges that target all areas of your butt to sculpt envious glutes in no time.

| Basic Squat

A basic squat is the cornerstone of strong gluteus maximus muscles (aka a toned backside). When you squat| pretend you are sitting in a chair| and remember to keep your weight in your heels.

  • Place your feet shoulder width apart or slightly wider. Hold your hands at chest level for balance or behind your head (pictured.)
  • Bend at your knees and hips| sticking out your butt like you’re sitting into an imaginary chair. Keep your chest lifted and your spine in neutral. Do not let your lower back round as you squat.
  • Lower down so your thighs are as parallel to the floor as possible| keeping your knees over your ankles.
  • Keep your core engaged as you press your heels into the floor to return to standing.
  • This completes one rep. Repeat for one minute.

| Walking Lunge

All types of lunges are great for working your backside| but trainer Jennifer Pattee| owner of Basic Training| is partial to a specific move: the walking lunge. “It’s a great way for women to tone the butt| to get that kind of shelf butt|”” she explains. “”Normally you can’t really spot reduce and it’s hard to really tone specific muscle groups| but that one works.””

This exercise also tones your thighs. Remember to keep your weight in your heel as you come down into a lunge| and lift your toes up as you’re stepping back up from a lunge in order to make the move more effective. For a full-body move| hold dumbbells or a medicine ball.

  • Stand upright| feet together.
  • Take a controlled step forward with your right leg| curling the dumbbells to your shoulders and keeping your elbows close to the body.
  • Lower hips toward the floor and bend both knees (almost at 90-degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle| and the back knee should be pointing down toward the floor.
  • Push off with your left foot and bring it forward to starting position| lowering the dumbbells to your side. This completes one rep.
  • Next step forward and repeat with the left leg as your front leg.
  • Repeat for one minute.

| Alternating Side Lunge

Moving laterally works the glute muscles on the side of your pelvis (known as the gluteus medius); targeting smaller glute muscles helps further sculpt your backside.

  • Start with your feet directly under your hips. Step your right foot wide to the side| coming into a lunge with your left fingers touching your right foot. Your right knee shouldn’t go beyond your right toes. Keep your chest lifted and your weight in your heels.
  • Push into your right foot to return to standing| then lunge sideways to the left to complete one rep.
  • Repeat for one minute.

| Sumo Squat

Widening your legs as you do in the sumo squat (aka pliu00e9 squat) helps you work your glutes even more. Raise the bar by adding arm-sculpting bicep curls.

  • Stand with your feet wide| toes pointing out. Hold your hands comfortably in front of your chest| and bend your knees| lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
  • Then rise back up| straightening the legs completely| squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep. Repeat for one minute.

| Goblet Squats

End with a deep squat| which will target your thighs and hips. Once you master this deep squat| try holding a dumbbell or kettlebell for an added challenge.

  • Start standing with your feet wider than shoulder width. With your back slightly arched| push your hips back| bend your knees| and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
  • With your weight focused in your heels| push yourself up to the starting position.
  • Repeat for one minute.

This Yoga Sequence Will Help to Tighten and Tone Your Butt

This Yoga Sequence Will Help to Tighten and Tone Your Butt

We all know that yoga can increase your flexibility| but it turns out that many poses work your butt| too. If your backside could use a little tightening| try this yoga sequence. Work through the entire series on your right side first| and then repeat on the left side.

| Three-Legged Dog

After doing a few Sun Salutations to warm up| come into Downward Facing Dog pose. Lift your right leg into the air| coming into Three-Legged Dog. Hold here for five breaths| keeping your shoulders parallel with the floor.

| Warrior 1

Step your right foot between your hands and lift your torso up| coming into Warrior 1. Try to lower your hips so your front thigh is parallel with the floor. Hold this pose for five breaths.

| Warrior 2

Open your hips| arms| and chest into Warrior 2. Draw your abs in| and lengthen your spine. Keep the shoulders relaxed| and hold for five deep breaths.

| Reverse Warrior

Lower your left arm to your left leg and arch back| coming into Crescent Moon| also known as Reverse Warrior. Continue to lower your pelvis| keeping your right knee over your ankle. Hold the pose for five full breaths.

| Bound Extended Side Angle

Lift your torso and lower your right hand to the floor next to the inside arch of your right foot. Extend your left arm overhead| coming into Extended Side Angle. Or for more of a challenge| bind underneath your right thigh in Bound Extended Side Angle. Your right hand will clasp your left wrist. Stay in either variation for five breaths.

| Goddess

Lift your torso and turn both feet out| so your heels are pointing in. Bend your knees and elbows at 90-degree angles| holding Goddess pose for five deep breaths.

| Locust A

Release your hands to the front of your mat| and come to lie down on your belly. Bring your arms next to the sides of your body| palms facing up. Inhale to lift your legs and torso off the floor| coming into Locust A pose. Lengthen your spine as much as you can| and hold for five breaths.

| Intense East

Roll over onto your back. Place your palms on the floor six to eight inches behind you with your fingertips facing your body. Bring your legs together. On an inhale| press into your hands and feet and lower your head behind you| coming into Intense East. After five breaths| take a vinyasa or go right into Downward Facing Dog. Repeat the entire sequence on the left side.

This Yoga Sequence Will Help to Tighten and Tone Your Butt

This Yoga Sequence Will Help to Tighten and Tone Your Butt

We all know that yoga can increase your flexibility, but it turns out that many poses work your butt, too. If your backside could use a little tightening, try this yoga sequence. Work through the entire series on your right side first, and then repeat on the left side.

| Three-Legged Dog

After doing a few Sun Salutations to warm up, come into Downward Facing Dog pose. Lift your right leg into the air, coming into Three-Legged Dog. Hold here for five breaths, keeping your shoulders parallel with the floor.

| Warrior 1

Step your right foot between your hands and lift your torso up, coming into Warrior 1. Try to lower your hips so your front thigh is parallel with the floor. Hold this pose for five breaths.

| Warrior 2

Open your hips, arms, and chest into Warrior 2. Draw your abs in, and lengthen your spine. Keep the shoulders relaxed, and hold for five deep breaths.

| Reverse Warrior

Lower your left arm to your left leg and arch back, coming into Crescent Moon, also known as Reverse Warrior. Continue to lower your pelvis, keeping your right knee over your ankle. Hold the pose for five full breaths.

| Bound Extended Side Angle

Lift your torso and lower your right hand to the floor next to the inside arch of your right foot. Extend your left arm overhead, coming into Extended Side Angle. Or for more of a challenge, bind underneath your right thigh in Bound Extended Side Angle. Your right hand will clasp your left wrist. Stay in either variation for five breaths.

| Goddess

Lift your torso and turn both feet out, so your heels are pointing in. Bend your knees and elbows at 90-degree angles, holding Goddess pose for five deep breaths.

| Locust A

Release your hands to the front of your mat, and come to lie down on your belly. Bring your arms next to the sides of your body, palms facing up. Inhale to lift your legs and torso off the floor, coming into Locust A pose. Lengthen your spine as much as you can, and hold for five breaths.

| Intense East

Roll over onto your back. Place your palms on the floor six to eight inches behind you with your fingertips facing your body. Bring your legs together. On an inhale, press into your hands and feet and lower your head behind you, coming into Intense East. After five breaths, take a vinyasa or go right into Downward Facing Dog. Repeat the entire sequence on the left side.

A Quickie Butt- and Thigh-Burner You Can Do While You Get Ready in the Morning

A Quickie Butt- and Thigh-Burner You Can Do While You Get Ready in the Morning

You do it at least twice a day| maybe more| so why not make the most of those two short minutes? Instead of just standing there waiting for the time to pass| do this quickie butt-and-thigh workout. Although it’s only four moves| doing them intensely for 30 seconds each without a break offers an effective little workout in a short amount of time. After you try it| you’ll never be able to stand still while brushing your teeth again.

| Sumo Squat

  • Stand with your feet wide| toes pointing out. Bend your knees| lowering your hips deeply| so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
  • Then rise back up| straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
  • Do as many squats as you can for 30 seconds.

| Alternating Reverse Lunge

  • Stand with feet together. Take a controlled lunge (or large step) backward with your left foot.
  • Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
  • Step the left foot in| and lunge back with the right foot.
  • Continue alternating for 30 seconds.

| Basic Squat With Side Leg Lift

  • Stand with your feet shoulder-width distance apart| feet parallel. Bend your knees| lowering your hips deeply| so your thighs are parallel with the floor| keeping your weight back in your heels.
  • Then rise back up| straightening the legs completely and lifting the right leg out to the side| squeezing the outer glute.
  • As you step the foot back into shoulder-width distance position| squat down again. Then stand up and do a side leg lift on the left side. Lower the leg back to the starting position.
  • This counts as one rep. Complete as many as you can for 30 seconds.

| Glute Kick Backs

  • Stand with feet together. Put weight in your left leg| and raise the right leg behind you.
  • Pulse it back for 15 seconds| lower the leg| and do 15 more with the left leg.

A Quickie Butt- and Thigh-Burner You Can Do While You Get Ready in the Morning

A Quickie Butt- and Thigh-Burner You Can Do While You Get Ready in the Morning

You do it at least twice a day, maybe more, so why not make the most of those two short minutes? Instead of just standing there waiting for the time to pass, do this quickie butt-and-thigh workout. Although it’s only four moves, doing them intensely for 30 seconds each without a break offers an effective little workout in a short amount of time. After you try it, you’ll never be able to stand still while brushing your teeth again.

| Sumo Squat

  • Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
  • Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
  • Do as many squats as you can for 30 seconds.

| Alternating Reverse Lunge

  • Stand with feet together. Take a controlled lunge (or large step) backward with your left foot.
  • Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
  • Step the left foot in, and lunge back with the right foot.
  • Continue alternating for 30 seconds.

| Basic Squat With Side Leg Lift

  • Stand with your feet shoulder-width distance apart, feet parallel. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor, keeping your weight back in your heels.
  • Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute.
  • As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the left side. Lower the leg back to the starting position.
  • This counts as one rep. Complete as many as you can for 30 seconds.

| Glute Kick Backs

  • Stand with feet together. Put weight in your left leg, and raise the right leg behind you.
  • Pulse it back for 15 seconds, lower the leg, and do 15 more with the left leg.

Tone Your Tush With These Butt-Lifting Workouts

Tone Your Tush With These Butt-Lifting Workouts

There’s no shame in saying it: people everywhere seem obsessed with sculpting a better butt. Whether you want a toned tush for an upcoming vacation or to feel even more confident in your Winter leggings| we have the workouts to help you achieve that showstopping derriu00e8re. It doesn’t matter how little time you have to spare u2014 these six videos are all about booty-lifting results.

Related: Take Our 21-Day Better-Butt Challenge

| Tush-Toning Pilates Workout

Take 10 minutes out of your day to lift your seat! This tush-toning workout from Hayden Panettiere‘s Pilates instructor| Heather Dorak| will sculpt and tone your backside. Grab a light weight u2014 three to five pounds u2014 and get ready to feel the burn.

| Victoria’s Secret Butt Exercises

We’ve always been curious about how the Victoria’s Secret Angels prep for their annual runway show. Lucky for us| one of our editors was invited to work out with model Candice Swanepoel and the Angel’s trainer| Justin Gelband. The secret to rocking undies on the runway? Lots of glute work with ankle weights. Learn the moves when you watch the video.

| Sports Illustrated Swimsuit Edition Workout

Want to work out with the trainer who keeps the Sports Illustrated models in tip-top shape? Of course you do! The Moves You Should Be Doing For a Perkier Butt

| “”Work Your Butt Off”” Routine

Boost your backside and rock your skinny jeans with confidence with this pain-free| butt-centric exercise routine. Lift| jump| and push your way through this workout for your best butt yet! What are you waiting for? Press play| and get ready to tone.

| The 10-Minute Tush Push

Say goodbye to Spanx today! This 10-minute addition to other workout videos will have you feeling the burn in your glutes. You’ll also continue to work your entire body| thanks to this routine straight from Kelly Ripa‘s trainer.

| Bridges For a Beach-Ready Bum

Need a little lift in your seat? Bridges are a great way to tone the entire backside of your body| and this advanced variation is no exception. Learn how to perform this move safely and effectively with this video| then give it a try.