Kourtney Kardashian
Rock-hard abs and a firm rear are on today’s workout menu. We’re breaking down four core-engaging moves that will help define your figure, all while giving your butt a nice and tight lift. No fitness equipment needed, and you can do the full sequence in the comfort of your home—a double whammy for convenience. All you need is a solid playlist and maybe a workout buddy for extra motivation. Get ready to squeeze your buns and feel the results with this core-and-glutes-toning routine.
The Workout: Abs and Butt Combination with No Equipment
Complete 20 reps per side, 4 rounds per side
The Moves:
Birddogs
Side Plank Leg Circles
Side Plank Crunch and Leg Abduction
Back Hyper and Hamstring Curl
The Move: Birddogs
How to: This exercise is amazing for your core and your glutes. Start in a position with your hands stacked under your shoulders and your knees stacked under your hips with your back flat in a quadruped position. Extend one leg directly behind your body as you squeeze your glute and hamstring on this leg. Extend the opposite arm straight out in front of your body and draw your core in to stabilize yourself. Bend your arm and leg and draw your knee in toward your elbow as you squeeze your abs into a crunch. Extend your same arm and leg back out straight and complete 20 reps per side for four rounds.
The Move: Side Plank Leg Circles
How to: Come into a high side plank and drop down to your knee by placing your weight on your left knee and your left hand. Use your obliques to keep your hips and glutes lifted and lift your right leg up and away from your left leg. Stabilize your body and draw big, slow circles with your right leg, controlling the speed and making sure your leg stays straight to keep your glutes and legs working. Switch sides and repeat the 20 circles on your opposite leg, making sure to keep your hips lifted by using your glutes and your core.
The Move: Side Plank Crunch and Leg Abduction
How to: Start in a forearm side plank with your elbow stacked under your shoulder and your feet stacked on top of each other. Bend your top arm and place your fingertips behind your ears. Using your core to keep your hips high, take your top elbow and cross-crunch it down toward the elbow on the floor. Open your elbow back up to the top, and lift your top leg away from your bottom leg as you flex your toe toward your knee. In this abduction, you want to make sure you lead the lift with your leg straight and your heel driving upward versus your toe.
You can modify this move by dropping down to your knees on your side plank and lifting your top bent leg away. Repeat for 20 reps each side for four rounds.
The Move: Back Hyper and Hamstring Curl
How to: Lie flat on your stomach and extend your arms and legs out straight. Engage your glutes and your back muscles to lift your legs and upper body off the ground, making sure everything lifts together. Before you lower back to the ground, perform the hamstring curl by driving your heels toward your glutes and then slowly releasing your legs back out to straight. Lower your upper and lower body back to the ground together and repeat this exercise for four rounds of 20 reps.
A former Division 1 high jumper and record holder at West Virginia University, Sydney is a National Academy of Sports Medicine Personal Trainer and Fitness Nutrition Specialist in Charlotte, North Carolina. Sydney and her fiancé Dustin created the Royal Change digital media company and post a new, completely free workout every day. They have a quickly growing audience with over 53,000,000 views since they started their YouTube channel. Royal Change’s mission is to always provide high-quality fitness to everyone, everywhere, at any time.
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