Last Updated on July 28, 2022
You’re going to love this butts and guts workout for flat abs and a bubble butt. This butt and gut workout is quick and was designed to flatten the abs and boost and lift the glutes without a million squats and crunches.
Just about every single new client I’ve been working with lately wants to target their core and build their booty…
So I made this workout for busy women that want to sculpt brag-worthy curves from the side.
I know when I was struggling with my weight, health, and depression I always did, too… But I didn’t ever feel like doing the overly intense workouts you see floating around.
I used to think that heavily weighted squats and a million crunches were the answer to flat abs and boosted buns.
But that was over a decade ago when I was 40 pounds heavier and on 7 different medications… before I knew anything about nutrition or training.
Now that I know better I have good news. You can flatten your stomach and boost your booty without a million squats and crunches.
That’s exactly what this butt and gut workout can do for you.
Today I’m sharing my all-time favorite butts and guts workout routine with you. It’s been my go-to routine lately every time I’m feeling fluffy in my abs and like my butt needs a boost. I always come back to the core and glute exercises in this butts and guts routine. My clients love them, too!
Whether you’re in a habit of working out or trying to get back on track, this butts and guts workout routine will help you get results without having to work out any harder than you have to. You don’t need any crazy equipment or tons of times to get real deal results.
This butts and guts workout can be done at home or the gym. All you need is a set of dumbbells, about 20 minutes, and you can start lifting your butt and toning your gut.
Please note, the exercises in this routine target the muscles in the core and glutes – but they do not spot reduce fat. By targeting the abs and butt with exercises you can build lean muscle that approves the appearance.
But it’s imperative that you’re following a meal plan if you want to get noticeable results and lose fat. For the best results, use one of my metabolic meal plans that’s targeted to match your unique metabolic needs. HINT: That’s how you can burn fat faster. Take my Metabolic Type Quiz to learn your type here.
When you’re done with this workout, let me know if you felt the burn in your booty and your core.
Butts and Guts Workout
Pin this butt and gut workout to Pinterest so you can do it whenever you want.
Core and Glute Workout Instructions
- Grab a set of dumbbells. 5 or 8 pounds is a good place to start.
- Repeat each exercise 15 times.
- Start with the first exercise then move onto the next, taking little to no rest in between.
- Once you finish all 6 exercises, you’ll have completed one set, or round.
- Do 4 full rounds of all 6 exercises to complete the workout.
- For the best results add this workout routine to my Total Transformation Program.
Butts and Guts Exercises
DUMBBELL SIDE DIPS
Stand with your feet shoulder-width apart, while holding dumbbells down by your sides. This is your start position. Lower the weight down to one side as far as you can. Exhale and squeeze your abs as you lift the weight back up to the start position to complete one rep. Repeat the movement on the same side for the prescribed number of reps. Repeat the same number of reps on the other side to complete your set. Tip: Protect your neck and look forward not down, while doing the movement.
Lie on your back with your feet planted flat on the floor shoulder-width apart. Rest dumbbells (or barbell) across your hips. This is your start position. Squeeze your abs and glutes, then lift your butt up and off the floor until your body forms a straight line. Lower back down to the start position to complete one rep.
DEADLIFTS BUTTS & GUTS 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.
Sit leaning back with your knees bent and feet planted on the floor extended out slightly. Place your arms to your sides with palms flat on the ground. This is your start position. Lift your hips upward into a table position. Lower back down to the start position to complete one rep.
SINGLE LEG DEADLIFTS
Stand with all of your weight on one leg, while holding dumbbells. This is your start position. Bend at the waist lowering your arms to the floor. Keep your hips square and the weights close to your body as you lower your dumbbells down toward the floor. Lift back up to the start position, to complete one rep. Complete the same number of reps with your other leg to complete one set.
Lie on the floor with your knees bent. Your arms should be down by your side with your palms on the floor. Lift your shoulders off the floor. This will be your starting position. Reach one hand down towards the heel on the same side. Without lowering your shoulders down, immediately return to the start position, then repeat the movement on the other side to complete one rep.
That’s it! Leave me a comment and let me know if you felt the burn.
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Big Virtual Bear Hugs and Lots of Love!
Your Coach and Biggest Cheerleader
PS. Don’t forget to pin this to Pinterest so you’ll have it forever.
PPS. If you liked this workout, I think you’ll love this leg and ab workout, too.
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If Im getting back into exercise, is 5 lb weights too heavy?
Do you feel like it is? I start people with 5… but if it’s too much drop down to 2 or 3. xo
Thank you so much for your emails, they really give me motivation when I’m in a funk. I love how you explain the moves and the visualization is the best.
I’m so glad my workouts help you. Thank you so much for letting me know!!! You’re giving me the motivation to make more. : )
Love finding emails from your. Thank you! They’re like bear hugs! Your a ray of sunshine!??
Your comment just made my day. Thank you so much Betty! I’m cooking up a ton of new awesome things to share soon. So keep an eye out for upcoming emails 🙂
Hi Christina. Your Butt and Guts workout is great. I’m finding it already is helping enhance my butt. It works well. Thank you!
Awesome! Thanks for letting me know! xo CC
I am 19 years old and my weigh is 65 i do exercise but there ia no improvement and i am not a gym person so any suggestion on this ????
Hi! If you don’t see your body changing it’s because food doesn’t match workouts! My Total Transformation Program will help you!! https://www.christinacarlyle.com/programs/
I’ve had surgery on both of my wrists so I can’t support my body on them. Is there an alternative move to the Sit Through or a way to modify it to work the same muscles?
Hi Lisa! You can skip it and add a few more reps to the other exercises : )
I saw your arm workout at the beginning which is why I joined but I can’t find it now and I’m finding it hard to navigate this site
Please help x
Use the search tool in the menu and type arm workout. xo CC
WOW!!! Thanks for sharing the useful information. Every woman wants a perfectly-shaped bubble butt to make her figure look more awesome.
Yes they do 😉