Sculpt Booty & Abs no equipment home workout

Sculpt Booty & Abs no equipment home workout

Have you been wondering if you could ever get a BOOTY and ABS sculpt workout in one routine? Then this workout is for you! Just like I read your mind right? I know! This SCULPT BOOTY and AB Workout will help you get your desired FLAT ABS & PERKY BOOTY.

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Benefits of this workout are...

Boost Metabolism : Your metabolism is the process your body uses to make and burn energy from food. You rely on your metabolism to breathe, think, digest, circulate blood, keep warm in the cold, and stay cool in the heat. It is true that raising your metabolism helps you burn more calories and increase weight loss.

Relieving Tension : By loosening up and exercising daily you really can relieve that tension in your whole body - inside and out! It will improve that stiff, hunched posture and enable you to combat that tension. Take a moment to exhale slowly, pull your shoulders away from your ears, sit back and then take a few slow, deep breaths in and out.  Close your eyes for a moment and let your body loosen and relax.

Creating a Bootiful Booty : This workout really focusses on lifting and sculpting your Booty and developing definition that makes you feel so good in your own skin! Squatting to a depth where the hip crease is below the knees produces optimal results by executing a full range of motion and getting that Booty you really are working so hard for!

Core Work & Strengthening : Stability and strengthening your spinal core is fundamental in every workout and this workout is no exception! Posture and body positioning is key to everything we do in our daily life. The side plank is a great exercise for strengthening the oblique abdominal muscles, which don't get worked during ab exercises such as crunches. 

Give yourself Grace and Gratitude for showing up today and for doing this workout. The confidence you gain physically helps you each and every day in wherever life takes you! Working on your physical self goes hand in hand with your inner body - love yourself inside and out.

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10 Minute Sculpt Booty & Abs 

What are we doing in today's workout?!

Turned out Squats : Position your feet apart and put your right leg in front. As you squat down squeeze in those glutes and put your hands together as you move down. Squat up and down, push your knees out to the side, pushing into your heels as you sink down and squeeze. Take your body down and tuck in underneath. Swap to the left leg and repeat. Keep  your head looking in front and try not to look down or above. Make sure your chest is forward and proud.

Deadlift Pulses with weights Stand with feet wider than shoulder-width apart, knees slightly bent, and toes angled out. Lean forward and wrap both hands around your weights. Keeping your core tight, push through your heels to stand up straight. Keep the weights directly underneath your body as you pull upward.  Pause at the top and squeeze your butt.  

Frog Bridges : Lie on your back, bend your arms and knees, press the soles of your feet together and let your thighs fall open. Squeeze those glutes, lift those hips off the mat and pause for a few seconds. Lower your hips and repeat. Keep your core and glutes tight and exhale as you push through the outside of your feet and upper arms. Lifting your hips gentry off the mat. Maintain your knees relaxed and breathe in as you lower your hips back to the starting position. 

Leg Drop PulsesLie on your back with your legs outstretched, feet flexed, and arms to your side. Bring your right leg slightly forward and bend the knee about 90 degrees. Bring your left leg forward so your foot is in line with your waist and pulse. Continue to alternate and repeat. 

Side PlankYour elbow should be right under your shoulder. Keep your arms and hands flat. Keep your knees on the ground and stack your legs like so you can lift from your hips. You can either keep your hand on your hip or you can raise your arm up to the sky. Make sure you are squeezing from your glutes. You want to make sure that hips are going up to the sky as much as you can, as if somebody had a string around your hips and they were pulling you up.  You will need to hold your body on your side in straight position supported only by one arm and the side of one foot. Now, you're going to hold this for 30 seconds or one minute.

Overhead Straight Bicycles : Have your hands are flat on the floor and your legs are straight out and up in the air. Alternate your legs so that your other knee comes in as before the other one comes out. So your legs extending and you are staying up in a crunch position. To make it harder you can put  your hands behind your head.  Make sure you sync your knees as you turn your elbows into those knees. Keep your Notice keep your chin neutral and turn.


Our Strengthen Abs and Lower Body is another great 10 Minute workout to do after this workout if you are looking for something to add on after. An even better idea is to get the full version of this workout on the BTES App!

BTES = Burn Tone Elevate Strengthen 




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