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
- 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
- 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
- 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
- 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
- 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
- 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!
