Not a fan of squats and lunges? Same.
This 15-minute abs and glutes workout is done entirely on the floor. No standing, no jumping—just you and your mat.
It’s the perfect at home abs and glutes workout for days when you want results without all that up-and-down movement.
Today’s glute workout routine will fire up your core and booty in just 16 simple exercises.
Ready? Let’s get to it.
Cocoon Crunches
Let’s kick off this abs and glutes workout with a full-body move.
For this one, you’ll pull your arms and legs in at the same time for a reverse crunch, then stretch everything back out.
It takes a bit of coordination, but once you get the rhythm, it feels great!
How to perform:
- Lay down with your arms and legs extended.
- Bring everything in for a reverse crunch.
- Extend your arms and legs back out.
- Press your lower back into the floor when you extend.
- Drop your legs and just do a reverse crunch if the full movement is too difficult.
Bicycle Legs With Crunch
Here’s where things start to burn.
You’ll hold a crunch while your legs do all the moving—like pedaling a bike in the air.
The trick? Keep that lower back glued to the floor the whole time.
How to perform:
- Press your lower back into the floor with your legs at a 90-degree angle.
- Keep your upper body in a crunch position.
- Extend your legs as far as they can, moving them like a bicycle.
- Hold yourself in the crunch position while keeping your lower back pressed down.
Glute Bridge With Crunch
This one works your abs AND your booty at the same time.
You’ll press your hips up for a glute bridge, then come down and squeeze out a crunch.
Sit into your heels to really feel it in the right spots.
How to perform:
- Keep your feet flat on the floor and place your fingertips by your ears.
- Press your hips all the way up.
- Come down and press your lower back into the floor.
- Perform a crunch.
- Sit into your heels as you move.
Crunch With Abduction
Think of this like pretending you have a booty band on.
You’ll open your legs while doing a crunch, reaching your fingertips through.
It’s a great way to fire up your inner thighs along with your core.
How to perform:
- Bring your legs up to a 90-degree angle and press your lower back into the floor.
- Extend your arms above your head.
- Squeeze and open your legs like you are wearing a booty band.
- Perform a crunch as you open your legs, bringing your fingertips through.
Butterfly Crunch
For this glute and ab workout move, your heels stay together while your knees drop open.
From here, you’ll bring your elbows toward your knees without letting your legs move at all.
Your upper body does all the work—your knees stay put!
How to perform:
- Open your knees and keep your heels together.
- Bring your elbows to your knees for a crunch.
- Keep your knees stationary; do not move them.
- Bring your upper body to your knees while pressing your lower back into the floor.
Butterfly Leg Kicks
Keep those heels together and get ready to feel this in your inner thighs too.
You’ll extend your legs out and pull them back in, nice and controlled.
Press that lower back down the whole time to protect your spine.
How to perform:
- Keep your legs in the open position with arms down.
- Extend your legs out.
- Bring your legs back in.
- Press your lower back into the floor throughout the movement.
Donkey To Fire Hydrant
Time to flip over and really target that booty!
You’ll go from a donkey kick straight into a fire hydrant—no rest in between.
Keep your hips square by driving your working hip toward the floor.
How to perform:
- Flip over into a tabletop position.
- Perform a donkey kick.
- Transition immediately into a fire hydrant.
- Focus on your glute and keep your hips square by driving the working hip into the floor.
Donkey Pulse
Now we’re adding pulses to really feel the burn.
Hold your knee up and press your heel toward the ceiling with small pulses.
Here’s the key: don’t arch your back to get your leg higher. Keep that core tight!
How to perform:
- Hold your knee up.
- Press your heel toward the ceiling.
- Pulse your leg upward.
- Keep your core tight and avoid arching your back.
Bird Dog Crunch
This one’s all about balance and control.
You’ll extend your leg and opposite arm, then crunch them together in the middle.
If you feel wobbly at first, that’s totally normal. Your core will catch up.
How to perform:
- Extend your leg and lift the opposite arm.
- Find your balance and use your core.
- Bring your arm and leg in for a crunch.
- Extend back out and then lower down.
Single Leg Glute Bridge With Crunch
This is where your abs and glutes really have to work together.
You’ll press into a single-leg bridge, then add a crunch as you lower down.
Sit into that supporting heel and lift your hips as high as you can.
How to perform:
- Extend your arms and lift one leg.
- Come up into a single-leg glute bridge, pressing your hips as high as you can.
- Perform a crunch as you lower your hips.
- Bring your leg up and down during the movement.
- Sit into your supporting heel.
Glute Bridge
Back to basics with a regular glute bridge—both feet on the floor.
Send those hips up and squeeze at the top.
Don’t hang out at the bottom too long. Keep that lower back protected.
How to perform:
- Place both feet flat on the floor.
- Send your hips up.
- Press your lower back into the floor when you come down.
- Do not spend too much time at the bottom to protect your lower back.
Glute Bridge Pulse
Now you’re going to pulse it out.
Press your hips up, lower about halfway, then push right back up.
These small movements add up fast, so hang in there!
How to perform:
- Press your hips up.
- Lower your hips down about halfway.
- Press your hips all the way back up.
Glute Bridge Hold
Almost done with this full glute workout section!
Keep those hips pressed as high as they’ll go and just hold.
If your hips start to drop, squeeze your booty even harder.
How to perform:
- Hold your hips up high.
- Do not drop your hips.
- Squeeze your booty and press your hips as high as they can go.
Oblique Crunch With Leg Lift
Time to roll onto your side for some oblique work.
You’ll come up and squeeze that side booty while trying to get your elbow to your leg.
It’s like a fire hydrant and a side crunch had a baby.
How to perform:
- Lie on your side with your legs bent.
- Come up and squeeze your side booty.
- Try to get your elbow to your leg in a fire hydrant-like movement.
- Lower yourself back down.
Clamshells
Prop yourself up on your elbow for these.
Open your legs at the top while pressing your hip all the way up.
You’ll feel this in your obliques AND your outer glute—two for one!
How to perform:
- Prop yourself up on your elbow with your hand on your hip.
- Press your hip all the way up while opening your legs.
- Squeeze your oblique.
- Lower your hip back down.
Low Plank Hold
Last one! You made it!
Hold a low plank, and if you want to take it up a notch, kick one leg up at a time while squeezing your booty.
Either way, keep breathing and finish strong.
How to perform:
- Hold a low plank position.
- Kick one leg up at a time while squeezing your booty (optional).
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
