20-Minute Glutes and Abs Workout (No Squats or Lunges!)

Whether squats and lunges bug your knees or you’re just over doing them, you can skip them completely here.

This 20-minute glutes and abs workout happens entirely on the floor, so all you really need is a resistance band and something soft underneath you.

From there, you’ll work through 11 moves that fire up both your booty and core at once.

Let’s get into it.

Let’s ease in with a glute bridge, since it’s the simplest way to wake up your booty before the harder stuff kicks in.

The band adds just enough resistance to fire up your outer glutes, so keep a little tension on it the whole time.

Staying on your back, we’re shifting the focus down to your lower abs now.

The key is lowering your legs only as far as your back stays pressed flat, so feel free to stop partway if you need to.

Time to ditch the band and take that bridge up a notch by working one leg at a time.

With all your weight driving through a single heel, that glute has to do twice the work, so press up as high as you can.

Here’s where your core really kicks in, bringing your elbow and knee together in the middle.

Try to reach for that knee instead of yanking it toward you, so your abs stay doing the work the whole time.

The band goes back on for this one, and it’s all about your outer glutes.

As you open your knees against the band, keep them drawn in close to your chest, since that small tweak puts the work right where you want it.

After all that, a basic crunch almost feels like a breather, though your abs will still have plenty to say.

Keep your neck long and relaxed instead of pulling on it, and let your abs do the lifting.

Now we’re stacking the last two moves into one combo, so your glutes and abs work together in the same rep.

It takes a little coordination to open, crunch, and close in one smooth motion, but the rhythm clicks pretty quickly.

You’ve probably done bicycle crunches before, and they earn their spot here for good reason.

That pedaling motion really lights up your obliques, so keep your neck long and your gaze on the ceiling as you go.

Want one move that hits your whole core at once? That’s the cocoon, where everything tucks in and stretches back out.

Just make sure your lower back stays down as you extend, and raise your legs a little higher if it starts to lift.

We’re flipping onto all fours now, with the band back on for a glute combo that hits from two angles.

You’ll send the knee back, then out to the side, so keep your upper body still and let that working leg do all the moving.

You’re on the home stretch with one final move on all fours.

This time your leg stays straight as you lift and squeeze, which isolates the glute, so keep your hip pointing toward the floor and try not to arch your back.