Easy 15-Minute AB AND GLUTE WORKOUT for Women at Home (No Equipment)

Not every ab and glute workout needs to involve squats and lunges. Sometimes the floor is all you need.

Today’s core and glute workout keeps things simple — 15 minutes, no equipment, and you don’t even have to stand up.

It’s one of the best glute workout options when you want something effective but low-key. Just follow along and give each move your best effort!

Let’s kick off this at home abs and glutes workout with a solid core move. You’ll stretch everything out — arms, legs, the whole deal — then pull it all in for a reverse crunch.

It sounds simple, but keeping your lower back glued to the floor when you extend? That’s the tricky part. Go as slow as you need to here.

Modification: Drop the legs and just do the reverse crunch on its own.

For this one, you’re holding a crunch the entire time while your legs do all the pedaling. Your upper body stays locked in — no dropping down between reps!

The goal is to extend those legs out as far as you can without losing that lower back connection to the floor. 

Fair warning: your abs will start talking to you real quick.

This is a two-for-one kind of move. You’ll press your hips up into a glute bridge, come back down, then go straight into a crunch.

It’s a great combo for this core and glute workout because you’re never really resting. Make sure you sit into your heels when you bridge up — that’s where you’ll really feel your glutes fire.

Here’s where things get a little creative. You’ll open your legs like you’re pushing against a booty band, and as they open, you crunch up and reach your fingertips through the gap.

It might feel awkward the first couple of reps, but once you get the rhythm, it’s a great way to hit both your abs and inner thighs in one shot.

Open your knees out wide and keep your heels glued together — that’s your frog position. From there, you’ll crunch up and bring your elbows to meet your knees.

The key here? Your knees don’t move. You’re doing all the work with your upper body. If you feel your knees creeping toward you, reset and try again.

Stay in that same frog setup, but now you’re extending your legs straight out and pulling them back in. You’ll feel this one in your inner thighs on top of your abs.

Keep those arms down by your sides and focus on controlled movements. No rushing — the slower you go, the more you’ll feel it.

Time to flip over! You’ll get into tabletop and start with a donkey kick followed by a fire hydrant. This is where the full glute workout really starts to kick in.

The biggest thing to watch for: keep your hips square. Drive the working hip toward the ground so you’re actually using your glute and not just swinging the leg around.

After those kicks, you’re going to hold that knee up and pulse your heel toward the ceiling. It’s a small movement, but it burns — in the best way.

Don’t arch your back to get the leg higher. Keep your core tight and let your glute do the lifting. A little squeeze at the top goes a long way.

Now you’ll extend the working leg and lift the opposite arm at the same time. Balance is the real challenge here, so don’t be surprised if you wobble a bit!

Bring the arm and leg in for a crunch, then extend back out. This is a simple glute workout move that also fires up your core like crazy.

(Don’t forget to repeat exercises 7–9 on your other leg!)

Time to combine everything you’ve been working on. You’ll do a single-leg glute bridge, come down, and add a crunch with a leg lift.

Press those hips up as high as you can and really sit into that supporting heel. This one asks a lot of your body, so take your time with the transitions.

Both feet are back on the floor for this one — classic glute bridge. Send those hips up, squeeze at the top, and come back down.

Don’t hang out at the bottom too long, though. Keep the movement going and protect that lower back by pressing it into the floor every time you come down.

You’ll stay in the top half of the bridge and pulse — down about halfway, then all the way back up. This is one of those moves that looks easy until you’re 15 seconds in!

Stay in that upper range and keep the rhythm going. Your glutes should be on fire by now, and that’s exactly where you want to be in this glute workout routine.

Last 30 seconds of the bridge series, and you’re just holding at the top. Don’t drop those hips — challenge yourself to press them even a little higher.

Squeeze your booty as tight as you can and breathe through it. This is the part of the buttocks workout where mental strength matters just as much as physical.

Roll onto your side for this one. You’ll crunch up while lifting your top leg in a fire hydrant–style motion. Try to get your elbow to touch your leg at the top.

It’s a combo that hits your obliques and your side glute at the same time. If you’re looking for the best glute workout moves that also target your waistline, this is it.

Prop yourself up on your elbow, hand on your hip, and open those legs like a clamshell while pressing your bottom hip up. You’ll feel your obliques and outer glutes working together here.

Make sure you’re pressing that hip all the way up — don’t let it sag. Even if you’re new to workout routines for beginners, you’ll get the hang of this one fast.

You made it to the finish line! For this last move, you’ll hold a low plank — and if you’re feeling strong, kick one leg up at a time.

Squeeze your booty at the top of each kick and keep that core locked in. Even just holding the plank for 30 seconds is a solid way to close out this glute and ab workout.