Last Updated on April 29, 2023

Do you want a bigger butt and a flat, toned tummy?  If so, this butt and ab workout is for you!

The most popular requests I’ve been getting lately have been for a bigger booty and flatter abs.

I mean… who doesn’t want to get their abs flatter and their booty round, high, and tight?

That’s exactly why I created this butt and ab workout.  It’s quick, easy-ish, and works!

It has 6 different exercises that target the glutes and core muscles and sculpts curves in all the right places.

The best part?  All you need is a set of dumbbells and 20 minutes.






  1. First, warm-up for 5 minutes with some light cardio.  Walk on a treadmill, jog in place, do jumping jacks, etc.
  2. Next, do each exercise 15 times to complete one rep.
  3. Try to take little to no rest between exercises.
  4. One full round of all 6 exercises is one set.
  5. Do 3 full sets – of all 6 exercises – to complete this workout.

Ready to rock?  Let me know if you’re going to try or if you did this in the comments.  I absolutely love hearing from you!


6 Ab and Butt Exercises Workout being done by trainer Christina Carlyle

Pin this workout to Pinterest so you’ll have it forever


Butt and Ab Exercises


deadlift butt and ab exercise


Stand holding dumbbells (or barbell). Your feet should be slightly narrower than shoulder-width apart. This is your start position. Bend at the waist lowering your chest towards the floor, while keeping your back neutral. Keep your legs straight but not locked. Your butt will naturally go backward. Don’t arch or round your back. Lower down as far as you can while keeping the weights in close to your legs. Exhale and lift your chest back up to the start position to complete one rep.


Plie Squat Exercise

Plie Squat

Stand with feet slightly wider than shoulder-width apart with toes turned out.  This is your start position. Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. Squeeze your glutes and push back up to the start position to complete one rep.  TIP:  As you push back up pretend like you’re picking something up with your cheeks. Squeeze tight!  You can hold weights for more of a challenge, too.

Toe Tap Crunch Ab & Hip Exercise

Toe Tap Crunch

Start laying on your back with your hands on your head and your elbows out and down to the side.  Lift your elbows up as you lift your legs up.  Lift one leg faster than the other and lift the lower leg up to ‘tap’ the upper leg lifting as high as you can. Lower back down to the start position to complete one rep.


Donkey Kick Crunch ab and butt Exercise

Donkey Kick Crunch

Start on all fours. Exhale as you draw your knee in and up towards your chest as far as you can. This is your start position. Inhale and donkey kick your leg back and upward until your heel is fully extended. Exhale and bring your knee back in and up towards your chest to complete one rep. Complete the same number of reps with both legs to complete one set.


Marching Plank ab and butt exercise

Marching Plank

Take your plank on the move by adding an up-and-down motion. Assume the standard plank position on hands and toes. Slowly lower your right arm down to your forearm then bring your left arm down as well so you are now supported by your forearms. Then place your right hand on the ground and begin to push your body back up, allowing your left hand to follow. Repeat, allowing your left arm to lead. Sing “Follow the Leader” to keep your rhythm. Ignore any weird looks at the gym; they’re just jealous.


Spiderman Extensions

Start on all fours.  Inhale as you lower your chest down into a pushup and you bring one knee out and up to meet your elbow.  Immediately reverse the movement and exhale as you push back up to the start position.  Once you’re done, repeat the same number of reps on the other side to complete one set.


PSA! This workout targets your abs and glute muscles… But unfortunately, you can’t spot-reduce fat from your abs and booty. (I wish!)

To lose fat it’s imperative that you follow a meal plan that works with your unique metabolic type & workout routines.  Always remember, your food has to work with your unique metabolic needs and workouts, to get results!

As always, this workout only works if you do.

So work it.  YOU are so worth it!

Your Coach and Biggest Cheerleader




P.S.  If you liked this workout, you’ll love my programs!  Take the Exercise Style Quiz to find the right workout program for you.