Easy 20-Minute Glute and Abs Workout: The Best Summer Workout for Women

Looking for a quick summer workout that actually works? You’re in the right place.

This 20-minute glute and abs workout is all about keeping things simple—no equipment, no gym, just you and a mat.

Today’s article will walk you through 15 exercises that target your core and booty without taking up your whole day.

Here’s the full workout:

For this one, you’ll fire up your entire core by making your abs work extra hard to stabilize as you reach in opposite directions.

It’s a great way to start any summer workout because it warms up your whole midsection.

Adding a pulse to your squat keeps your glutes under tension longer—hello, booty burn!

This one’s a staple in any glute and abs workout because it targets your lower body while keeping your core engaged.

Curtsy lunges hit your glutes from a different angle than regular lunges, which helps sculpt that rounded look.

They’re perfect for an at home glute workout and work great for beginners and teens alike. Having trouble with balance? Just slow it down until you find your rhythm.

This classic flat belly workout move targets your upper abs and obliques at the same time.

For this one, focus on really squeezing at the top to get the most out of each rep.

Isolating one leg at a time means your glutes have to work twice as hard—no cheating allowed!

This is one of the best exercises for glutes if you want to build strength and shape without any equipment.

Leg drops are a killer core and glute workout move that really challenges your lower abs.

The key here is keeping your back flat on the floor the entire time. If your back starts to arch, don’t drop your legs as low—you’ll still get the burn!

This exercise is a must for any full glute workout because it directly targets your glute muscles with each kick.

You’ll also feel your core working hard to keep you stable in that tabletop position.

For this one, you’re taking the classic donkey kick and adding a hold plus extension, which makes it way more intense.

Your glutes will be on fire, and that’s exactly what we want for a summer body workout.

Rainbow legs are one of those exercises that look simple but will have your glutes and core burning within seconds.

The sweeping motion works your outer glutes while your abs fight to keep you balanced. Don’t let the graceful movement fool you though—it’s sneaky hard!

Time to target those side abs! Oblique dips are amazing for working toward a smaller waist and more defined midsection.

Really focus on the squeeze at the top of each rep.

The pulse at the end of each crunch keeps your obliques engaged longer for that extra burn.

This one’s a go-to move for anyone wanting to tone their waistline at home.

Planks are already tough, but adding leg extensions turns this into a total body workout.

Your abs stabilize while your glutes do the lifting—it’s the perfect combo.

Reverse lunges with a pulse are an easy summer body workout move that seriously challenges your legs and glutes.

Stay low and strong to really feel it working. If your legs start shaking? You’re doing it right.

This barre-inspired move is perfect for targeting your outer glutes and improving balance.

You can hold onto a wall if you need support, or challenge yourself by going freestanding—it’s up to you!

We’re finishing strong with this glutes and abs workout finisher! Keep your core tight and squeeze those glutes with every lift—you’ve got this!