Chyna Bardarson , a NASM-certified Tone It Up trainer, is all about maximum efficiency. That's why she created this quick no-equipment workout that targets not one but two key muscle groups: your core and your glutes. Both muscle groups work to stabilize your pelvis and provide important foundational strength that helps your whole body move well.
This quickie abs and butt routine is going to push those muscles to the limit and get you in and out in just 15 minutes. Since you're not using any weight in this workout, higher repetition is important, Bardarson says; upping your reps is an effective way to strengthen your muscles without resistance. That's why you'll spend 45 seconds doing each move, pushing through as many reps as possible to max out your core and glute muscles.
(When you feel it burning, you'll know what we mean.) Because the workout itself is pretty short and uses only bodyweight, Bardarson says the mind-body connection — focusing hard on engaging your core and glutes, and not letting your mind wander or just phoning in the moves — is key if you want to get the most out of the workout. Ready to work? Keep reading to get the full routine, and if you want more home workouts from Bardarson and other Tone It Up trainers, check out the Tone It Up app .
Chyna Bardarson is a NASM-certified Tone It Up trainer. 15-Minute No-Equipment Abs and Butt Workout Equipment needed: a yoga mat or soft floor Directions: Start with the warmup listed below. Then do each exercise .