Ten Minutes for Toned Abs and Glutes

By Top.me
Top.me

Look great, feel healthy and live happy with Top.me.

Get ready to show your toned abs and glutes in just a month. Incorporate this quick 10-minute workout 3 times per week to enjoy a firm body this summer. 

Ten-Minute Bikini Abs and Glutes Workout

Do each exercise 20 times without any rest between exercises. After you finish all five exercises, rest for 1 minute and do 2 more rounds.

1) One Leg Hip Thrust

One Leg Hip Thrust

  • Lie on the floor. 
  • Raise one foot off the floor and use the base leg to press your hips up. Lower down your hips keeping the other leg always up. 
  • Do 20 reps for one leg and then switch the legs. 

Note: Add some weight for better resistance. 

2) Sit-up and Punch

Situp and Punch

  • Lie on the floor with your knees bent and your feet flat.
  • Roll up to a sitting position twisting and punching your hands simultaneously. 
  • Roll down to the ground.
  • Do 20 reps.

Note: To make this exercise more challenging, use light dumbbells.

3) Side Plank With a Twist

Side Plank With a Twist

  • Begin in a side plank position.
  • Extend your arm to the ceiling. Bring your arm down under your body, twisting your upper body as you reach behind you.
  • Hold the twist for a few seconds and bring your body back to a starting position.
  • Do 20 twists for each side.

Note: To make this exercise more challenging, use light dumbbells.

4) Curtsy Lunge to a Kick

Curtsy Lunge to a Kick

  • Stand with feet together. Step one foot across and in front of the other foot while dropping right knee down in lunge position.
  • As you come out of the lunge, kick the back foot up and out to the side. 

Note: To make this exercise more challenging, use light dumbbells placing them on the shoulders. Keep the balance when doing a side kick.

5) Heal Lift Squat

Heal Lift Squat

  • Stand with feet together. 
  • Lift one heal up off the ground.
  • Squat keeping one heal raised. Return to a starting position.
  • Do 20 reps for each leg. 

6) Side Plank With Leg Pulses

Side Plank and Pulses

  • Get down on the right side with your leg bent. 
  • Bring your body up the ground lifting your left leg.
  • Keep your body in a straight line while doing 15 pulses with your left leg.
  • Get down on the floor and repeat 20 times for each leg.  

Steel Abs and firm booty with 8 moves? VIDEO included. Check it!

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