Gymondo Magazin

5 Best At-Home Exercises to Tone Your Abs and Glutes

Yes ma’am (or sir)—you can get in a great abs and butt workout right from home. 

That’s right! Get a damn good abs and butt workout without going to the gym. This heavy-hitting abs and glute workout uses triple duty moves to engage your core, glutes and legs all at once. Ready to get started? Here are the 5 best at-home exercises to tone your abs and glutes. 

Lunge Front Kicks

Targets: Butt, legs, core

How to:

  1. Start in an upright position with your feet together. 
  2. Step back with your left leg and lunge, making sure your left knee almost touches the ground. Make sure your right thigh (support leg) is parallel to the ground and your right knee doesn’t go in front of your toes. 
  3. As you rise back up, kick your left leg up to hip height in front of your body. 
  4. Step back into a deep lunge and keep repeating on the left side until reps are completed. Then switch legs. 

Complete 2 sets of 12 to 15 reps on each side. 

As you continue to develop strength, add resistance (dumbbells) or increase the amount of sets or reps. 

Bird Dog With Elbow-To-Knee Touch

Targets: Butt, legs, core

How to:

  1. Start on all fours, with your hands directly under your shoulders and knees under your hips. 
  2. Draw your stomach in, then raise your left arm and right leg and extend them straight out. 
  3. Keeping your spine aligned, bring your elbow to your knee and extend back out to a straight line. That’s one rep. Repeat on one side until reps are completed. Then switch sides. 

Complete two sets of 12 to 15 reps on each side.

As you continue to develop strength, add resistance (dumbbells, resistance bands) or increase the amount of sets or reps. To make it ultra-challenging, try to complete the move with both knees off of the ground. 

Single-Leg Glute Bridge

Targets: Butt, legs, core

How to:

  1. Lie on your back with your hands at your side, knees bent and feet placed firmly on the ground.
  2. From the starting position, press down into the ground with your left leg and push your hips up into the air so that your butt is raised. 
  3. Go as high as possible, pause, then return to the starting position. 
  4. Alternate legs until reps are completed. 

Tip: The closer your heels are to your hips, the more you’ll activate your glutes. The further away your heels are from your hips, the more you’ll activate your hamstrings. 

Complete two sets of 12 to 15 reps on each side.

As you continue to develop strength, add resistance (dumbbell placed on hips, resistance band around knees) or increase the amount of sets or reps. To increase the intensity, complete all reps on one leg before switching sides. 

Plank With Leg Lift

Targets: Butt, legs, core

How to:

  1. Begin in the low plank position with your elbows directly beneath your shoulders. Your body should form a straight line from your shoulders to your ankles.
  2. Tighten your abs and lift one leg off the ground until it’s at hip height, pausing for a moment before returning to the starting position. 
  3. Alternate legs until all reps are completed. 

Complete two sets of 12 to 15 reps on each side. 

As you continue to develop strength, add resistance (resistance band around knees) or increase the amount of sets or reps. To make it ultra-challenging, raise the opposite arm at the same time you raise your leg. When you master that move, raise the right arm and right leg at the same time and then switch. You can even hold dumbbells in your hands to increase the intensity of the exercise. 

Prone Donkey Kicks

Targets: Butt, legs, core

How to: 

  1. Lie facedown on your mat. 
  2. Bracing your core, bend your knees to a 90-degree angle and bring both legs off the mat while keeping your head and chest in contact with the floor. Keep your ankle flexed, heels together and hinge at the hip. 
  3. Use your glutes to press your feet directly towards the ceiling and squeeze at the top.
  4. Return to the starting position, lightly tapping your knees to the ground.

Complete two sets of 12 to 15 reps. 

As you continue to develop strength, add resistance (dumbbells placed on back of knees, resistance band around knees) or increase the amount of sets or reps. To make it ultra-challenging, raise your arms and chest off of the ground (and keep them up) throughout the duration of the exercise.


Need some more inspiration? Find all these exercises and more in the Gymondo app.

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Kristy Crowley

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Note: People who have diabetes or are pregnant are not advised to participate in the online program without consulting their doctor first. The online program is also not suitable for treating pathological overweight.