Easy 15-Minute FLAT TUMMY AND GLUTES WORKOUT at Home (With Resistance Band)

Most core and glute workout routines make you choose one or the other. This one doesn’t.

Today’s flat tummy and glutes workout hits both in just 15 minutes, so you can tone your abs and build your booty in the same session.

It’s a simple resistance band workout with 45 seconds on and 15 seconds rest. Grab your booty band, and let’s get into it!

Here’s the full workout:

Let’s ease into this resistance band workout with some lateral movement.

You’ll step side to side with the band just above your knees, and the key here is keeping those knees pressed outward the entire time.

It sounds simple enough, but don’t be surprised when you feel that burn in your outer glutes pretty quickly.

Now that you’re warmed up, it’s time to drop into some squats with the band still on.

The resistance adds a little extra challenge to a move you probably already know well, so just make sure you’re fighting the urge to let your knees cave inward as you come back up.

That constant outward press is what makes this one so effective as part of your glute workout routine.

This is where things start to get interesting because you’ll combine a hip hinge with a banded squat, meaning your glutes and core are both working overtime.

One thing to watch for, though: keep your ribs closed and your weight sitting back in your heels.

If you rush through it, you’ll lose the tension that makes this combo worth doing.

Time to come down to the floor and switch to a heavier band. For this one, you’ll press your hips all the way up while pushing your knees out against the resistance.

It’s a classic move for a reason, and honestly, it’s one of the best ways to build glutes at home with minimal equipment.

Just focus on squeezing at the top before you lower back down.

Go ahead and take the band off for this next one because you’ll need all the stability you can get.

You’re still doing a glute bridge, but at the top, you’ll lift one leg at a time using your core. The tricky part, though? Keeping your hips level while your leg comes up.

So if you notice one hip dipping, slow it down and really focus on control.

Stay on your back for this tummy workout move. You’ll lower both legs as far as you can while keeping your low back pressed to the floor, then bring one knee in for a small reverse crunch.

That sounds manageable, right? Well, the catch is that the lower your legs go, the harder your core has to work to maintain that back-to-floor connection.

And if the crunch motion feels like too much, just focus on the single leg pull-in for now.

This one is a solid pick for any at home workout for stomach definition. You’ll crunch up and reach your opposite elbow toward the opposite knee while switching sides.

Just one important reminder, though: your fingertips are only there to lightly support your head. 

So if you catch yourself pulling on your neck, ease up and let your abs do the heavy lifting instead.

Here’s where your core and glute workout really tests your midsection. You’ll come all the way up into a full sit-up, then twist side to side four times as you slowly lower yourself back down.

And the lowering phase is actually the hardest part, so don’t rush through it. That controlled descent is where the real work happens.

Grab your medium band again and get into tabletop position. For this exercise, you’ll kick one leg straight back, then bring it in and open it out to the side.

Since you’re sticking with the same leg for the full set, it’s going to burn. So focus on getting that full extension on the kickback, and then think about engaging your core as you lift to the side.

It’s a go-to move when you want to target your buttocks workout from multiple angles.

Band comes off, and you’re dropping into a plank. You can do this on your hands or forearms, whichever feels more stable for you.

From there, you’ll lift one leg at a time with a squeeze at the top. It’s a small movement, but keeping your body in a straight line while lifting makes your core and glutes work together.

And if your hips start to sway, just narrow your focus and slow the tempo down.

Time to stand back up! You’ll step into a reverse lunge, then power up and drive your back knee through while twisting your opposite elbow toward it.

This one fires up your legs, your core, and your coordination all at once, so keep your body straight on the way down into the lunge. That way, the twist at the top stays controlled.

You’ll do one side at a time before switching over.

We’re in the home stretch of this band workout at home, so let’s make it count. Put your band back on and drop into a squat with a small pulse at the bottom before standing up.

Here’s the thing most people get wrong, though: they hinge their hips forward on the way up and lose all the tension on their glutes.

To avoid that, keep a slight forward lean in your upper body so those glutes stay loaded throughout the movement.

You made it to the last exercise! This one brings things full circle from the opening side steps, but now you’re adding a squat hold at the bottom.

So step to the side, drop all the way down, hold it with control, then stand back up and go the other direction.

It’s a great finisher for your home tummy workouts and glute session because it keeps the tension on right until the very end.