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Home Workouts, Leg and Butt Workouts, Upper Body Workouts
9-minute arms abs and butt workout

9-Minute Workout Builds Your Arm, Abs, and Butt Muscles with No Equipment

Do you have weak and flabby arms? This home workout will tone and strengthen your arms while building your butt muscles.

That’s not all. This amazing workout will tone your abs. Exercises like the plank toe taps activate both your arms and abs.

You don’t have to be extremely fit to perform this workout. It’s totally doable for anyone who can perform a few push-ups properly. If you can’t perform a single push-up, follow these simple steps.

Chances are you’ve never done some of the terrific exercises in this routine.  Therefore, watch the demonstrations below the video to learn proper form for each exercise.

9-Minute Arms, Abs, and Butt Workout

If you want to tone your arms and butt, this article has the best arm and butt workout that will transform your body without any equipment #arm #abs #butt #workout

Here’s a breakdown of the 9-minute arms and butt workout with no equipment.

Hand Walkout to Push Ups – 30 Seconds

Alternating Lunge Presses – 30 Seconds

Side Step Plie Squats – 30 Seconds

Plie Squat Pulses – 30 Seconds

Rest 30 Seconds

Bear Pose – 30 Seconds

Kneeling Rear Leg Raises to Knee Tuck – 30 Seconds (Each Side)

Overhead Glute Bridges – 30 Seconds

Rest 30 Seconds

Plank Toe Taps – 30 Seconds

Single Leg Glute Bridges – 30 Seconds (Each Side)

Boat Pose Extensions – 30 Seconds

Rest 30 Seconds

Knee to Chest Quad Stretch – 30 Seconds (Each Side)

Child’s Pose 30 Seconds

Hand Walkouts to Push Ups

Many beginners find hand walkouts challenging. But once you can perform them properly, they’ll tremendously improve your upper body strength.

Adding push-ups to this fantastic exercise will make it extremely rewarding. In just 30 seconds, you will activate your arms, shoulders, abs, and chest muscles.

How to Do Hand Walkouts with Push Ups

Alternating Lunge Presses  

Lunges target your quads, hamstrings, and glutes. Pressing your hands over your head every time you lunge forward will build your arm and shoulder muscles.

Remember to keep your torso upright as you lunge forward. And make sure your knee doesn’t extend past the toes when in the lunge position.

How to Do Alternating Lunge Presses

Side Step Plie Squats

Plie squats are perfect for building your glutes and loosening your inner thighs. This variation makes them more effective and even improves your coordination.

How to Do Side Step Plie Squats

Bear Pose

Bear pose can be deceiving. You’ll be surprised to find out it greatly challenges your arms and abs.

Keep your back straight and arms directly below the shoulders. Also, tighten your abs throughout.

How to Do Bear Pose

Kneeling Rear Leg Raises to Knee Tuck  

Kneeling rear leg raises target your butt muscles. Tucking your knee activates your abs.

Keep your back straight and raise the leg as high as possible while keeping it straight. Tighten your abs as much as possible every time you tuck in your knee.

How to Do Kneeling Rear Leg Raises to Knee Tuck

Overhead Glute Bridges

Did you know you can activate your arm and shoulder muscles while doing glute bridges?

Be keen not to mess your glute bridge form while focusing on arm movement. Raise your hips as high as possible and squeeze your glutes for 2 seconds at the top.

How to Do Overhead Glute Bridges

Plank Toe Taps

As I mentioned earlier, this phenomenal exercise strengthens your arm and core muscles. Keep your body aligned in a straight line and your neck in its neutral position.

How to Do Plank Toe Taps

Single Leg Glute Bridges

This variation is more challenging than overhead glute bridges. It offers greater hamstrings and glutes activation.

How to Do Single Leg Glute Bridges

Boat Pose Extensions

Boat pose extensions build your ab and leg muscles. Lean back and avoid arching your back since doing that activates your back muscles instead of the abs.

Don’t move your thighs. Just bend your knees and then straighten them.

How to Do Boat Pose Extensions

Knee to Chest Hamstring Stretch

You probably have tight hamstrings if you sit all day. This variation will loosen them and leave you feeling refreshed. Pull your knee as close to your chest as possible.

How to Do Knee to Chest Hamstring Stretch

Child’s Pose

Child’s pose is popular for easing lower back pain. It’ll stretch your hips, thighs, and ankles.

How to Do Child's Pose

As you can see, this workout offers many unique exercises. Now, if you want to stay in shape without doing the same exercises repeatedly, you have to follow the fat blaster sequence.

This sequence offers unique fat-burning exercises that transform bodies in the shortest time humanly possible.

See the results people are getting with the fat blaster sequence