Hit Your Legs, Core & Rear with This 30-Minute Bodyweight Workout

The best butt workout you can do at home. Tighten and strengthen your lower body with just seven moves.

By: Deborah Werner

Fitness Editor

Deborah is our fitness expert and certified trainer. She writes many of our articles about fitness. She also creates free training programs for whatever your goal may be.

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Quick Info

Muscle Building

Full Body

from 30 min

Intermediate

Equipment

Mat

Muscles used

Description

Workout your legs, core, and bum with this full-body, intermediate-level workout. It trains all your large muscle groups. This workout strengthens and builds your muscles.

The workout is based on the classic muscle building system. Depending which muscles are being targeted, you’ll do between 10 and 20 repetitions of each exercise. You train in sets. Do all the sets of one exercise (there are 7 in total) before moving on to the next exercise. This is station training. After each set, take a break of up to 60 seconds. When you have completed all of the sets in one exercise, you move on to the next one. The last exercise is a hold exercise that you hold for 60 seconds.

If the plank on the elbows is too easy for you, you can do a plank on your hands or a military plank.

Always make sure that your exercise is clean and controlled and keep your body under tension.

Warm up well before you start training! Have fun with our workout.

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1. Air Squats

15 reps