If you’re a busy person, training one muscle group at a time is not a wise strategy. You should target at least 2 muscle groups in one workout to transform your body super-fast.
While abs and glutes may seem like an odd combination, these muscles are vital for a strong core. You’ll experience a massive boost in core strength after doing this workout 2-3 times. And that will allow you to perform more challenging exercises and lift heavier objects.
Additionally, your belly will start to feel firmer and butt tighter. And if you use the other short workouts in this sequence, fat will start coming off your body rapidly.
Do the workout in the morning and perform each exercise properly. The demonstrations below the video will help you master proper form for each exercise.
10-Minute Abs and Butt Workout
Crunches have gotten a bad rap in recent years because some experts claim they can hurt your back. However, doing them every now and then won’t do you any harm. In fact, this crunch variation can build your abs rapidly.
Simply lie on your back then lift one leg up high as you clap your hands under the thigh. Lift the opposite leg in the next rep and keep alternating.
Boat Pose Alternating Leg Extensions
You’ll feel your abs burn after doing a few reps of this exercise. It mainly targets your lower abs.
The more you lean back, the more challenging the exercise is. Keep your back slightly curved instead of arching it.
Press Through the Heels Glute Bridges
You may know that glute bridges work your butt muscles but did you know they also target your lower back? Research actually shows that glute bridges ease lower back pain.
Only your heels should be resting on the floor when doing this glute bridge variation.
Raised Leg Crunches
Lie on your back and then lift your legs off the floor. Keep your knees bent at 90 degrees and thighs perpendicular to the floor.
Now, crunch by lifting your head and upper back on the floor. Slowly lower your back to the floor instead of letting it fall.
Donkey kicks target your glutes and lower back. To get the most out of this exercise you must lift your leg as high as possible. And squeeze your glutes for two seconds before lowering the leg.
Avoid the mistake of lowering your head. Keep it in its neutral position.
Single Leg Raises
Lie on your back and keep your feet about 60 degrees off the floor. Slowly lower one leg until it almost touches the floor and then raise it to starting position. Lower the other leg in the next rep and keep alternating.
This unique exercise mainly targets your lower abdominal muscles.
Plank Leg Raises
This is one of the few exercises that work the glutes and abs at the same time. Keep the body aligned in a straight line and raise the leg as high as possible.
Crab Toe Touches
You may be happy to discover that some of the exercises in this workout strengthen your arms. Crab toe touches mainly activate your triceps and abs.
If you want to make the exercise more rewarding, lift your butt high off the floor and move as fast as possible.
Don’t underestimate this exercise because it feels easy. It’s excellent for building your ab and oblique muscles.
Make sure your knee touches the opposite elbow in each rep. And lift one shoulder off the floor as you crunch.
Glute Bridges with Overhead Reach
You may know you’re supposed to keep your hands on the floor while doing regular glute bridges. Well, for this variation, should swing them up and down on each rep.
You can hold light dumbbells on each hand to tone your arms and shoulders more.
Squats are popularly known as a glute exercise but they mainly target your quads. That said, doing them regularly can make your glutes firmer and stronger.
Squat hold is an amazing isometric exercise that not only builds muscle but also develops mental strength.
Simply squat until your thighs are parallel to the floor and then hold that position.
It’s possible to sculpt your entire body using short workouts, if you choose the right workouts. You see, most of the workouts on the web are not designed to give you rapid results.
Therefore, if you want to burn fat and build muscle rapidly, use this proven home workout sequence. It sheds off excess fat in as little as 10 minutes.