Attack your abs and grow your booty with this simple circuit workout!
A strong core and a toned booty are in your future with this quick burn workout! Stubborn belly fat and soft glutes are common, but with the correct routines – like this workout to define your abs and lift your booty – your goals will be reached. Of course, drinking plenty of water, eating right, and a positive mindset will help too!
Table of contents
Killer Abs and a Round Booty Are in Your Future
When it comes to muscle definition, the age-old saying, “abs are made in the kitchen,” is more than just a catchy cliché. The first step to visible abs is shedding the layer of pesky belly fat that hides them!
Check out: 15 Best Flat Belly Tips!
This doesn’t mean you have to cut out every ounce of junk food– after all, balance is important! Rather, it means a balance of foods that boost metabolism, reduce bloating and inflammation, and aid in firing fat.
Necessary Foods and Nutrients For Muscle Definition
Vitamin C: When digested, fats have two “fates”: stored or burned. When stress is high, the body holds on and stores fat as a sort of life preserver. The good news is, peppers, broccoli, and Brussels sprouts have high levels of Vitamin C that help lower cortisol levels, which in turn, prevents the body from storing fat.
Eggs: Due to a nutrient called choline, the breakfast staple is actually a big player in boosting metabolism. It is also a crowd favorite, as it can be prepared in a variety of fashions, and can be eaten for any meal. Worried about cholesterol? Just omit the yolk and whip up some fluffy egg whites instead!
Take a look at these 10 Surprising Ways to Eat Eggs!
Whole Grains: Carbs are not your enemy! Trade that white bread for a loaf of sprouted wheat or whole grain bread to optimize belly-fat burn! Eating whole grains is associated with various health benefits, including a lower risk of diabetes, heart disease, and high blood pressure. Whole grains have many forms such as bulgur, brown rice, and buckwheat.
Preparing for the Workout
For optimum results and a killer set of abs, it is vital to activate the muscle group you are working in a few simple muscle activation technique (MAT) exercises. Activation lets the muscle group know that it’s their time to shine, and wakes them up to work!
This workout begins with a quick glute activation, working your Gluteus Minimus, Medius, and Maximus… a fancy way of saying your inner, outer, and lower glutes. After the activation, we get the heart racing with a quick burst of cardio, followed by several core and glute exercises that will keep your heart rate up and the sweat dripping down. These workouts can be done in the comfort of your own living room or at the gym!
For this routine, you will need: a yoga mat and a timer. Resistance bands and a dumbbell are optional if you choose you want more intensity.
Resistance bands have become a cult favorite for shaping and lifting the booty because, like the activation exercises, it targets the specific muscles to work. In addition, resistance bands both tone and build muscles at the same time; one exercise, double the benefits!
The Workout to Define Your Abs and Lift Your Booty
Do this circuit workout one time through. Each section will indicate how many reps or how much time for each exercise. Be mindful of your breath throughout and take water breaks and rests when necessary… and don’t forget to have fun!
Glute Activation
15 Rainbows- each leg
20 Donkey Kicks- each leg
15 Clam Shells- each side
15 Glute Bridges
Cardio Burst
30 seconds High Knee Sprint
30 seconds Butt Kick Sprint
Ab and Glute Circuit
20 Jump Squats
25 High Plank with Shoulder Taps
25 Dead Bugs
50 Russian Twists
25 Hip Dips
20 Spidermans
20 Reverse Crunches
30 second Plank
20 Squats with Alternating Side Kicks
20 Reverse Lunges with Wide Kicks
30 second Squat Hold with Pulse
30 second Plank
Instructional Videos
Rainbows
Donkey Kicks
Clam Shells
Glute Bridges
High Knee Sprint
Butt Kick Sprint
Jump Squat
High Plank Shoulder Taps
Dead Bugs
Russian Twists
Hip Dips
Spidermans
Reverse Crunches
Plank
Squats with Alternating Side Kicks
Reverse Lunges with Wide Kicks
Squat Hold with Pulse
What did you think about this workout to define your abs and lift your booty? Have you tried it yet? When you do, be sure to let us know your thoughts in the comment section below!
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