Butt & Gut Mat Workout

This post may include affiliate links.

Two areas women most often want to target are butt and abs. A strong, stable core and a toned butt can make a huge difference in your fitness level. They are key to attaining good balance and lower body strength. With this mat workout, you’ll target your upper abs, lower abs, and glutes in just a few minutes. You don’t need any equipment, so you can do this from the comfort of your living room floor. It’s an anywhere, anytime mat workout for butt and guts!

Shape, tighten, and round your butt, while you work for flatter, more defined abs.

What You’ll Need: a mat and a timer (your phone’s timer will do for this workout)

What to Do: Complete all the exercises in order without breaks in between. Take a 30-60 second rest and repeat.

Beginners: 2 rounds
Intermediate: 4 rounds
Advanced: 6 rounds

Move up a level when you feel your current workout is no longer a challenge. Below, we’ve included videos showing how to preform the exercises with proper form. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

40 Mountain Climbers
40 Russian Twists
20 Single-Leg Glute Bridge (Right Leg)
20 Single-Leg Glute Bridge (Left Leg)
20 Jackknife Crunches
1-minute plank

Mountain Climbers

Russian Twists

Single Leg Glute Bridge

Jackknife Crunch


We need your feedback! Let us know what you thought about this article or anything else on the site. Leave a comment in the section below.

free email series

5 Secrets to Transform Your Eating Habits

New tips & recipes to feel & look great!