Target your abs and buttocks to get a toned butt and six-pack abs. But that’s not the only reason to add this abs and butt workout to your weekly routine. The core plays an important role in almost every movement, and the glutes are essential for energy production, especially when it comes to athletic performance.
And who better than fitness influencer Jordan Morello, affectionately nicknamed “Butt Man,” to show you the best at-home exercises to tone your abs and glutes?
If you’ve tried Abs & Booty Burn with BODi, you know that Morello puts a unique spin on classic moves like squats, lunges, and burpees to help you challenge your core, build a stronger booty, and boost your results.
Here are 7 of his best abs and butt exercises to add to your next workout.
1. Reverse lunge with rotation
- Stand with your feet hip-width apart and hold one dumbbell in each hand in front of you, elbows at your sides. This is the starting position.
- Step your left leg far back, keeping your chest up, back flat, shoulders back, and core engaged.
- Lower your body until your right thigh is parallel to the floor. Bend your knees about 90 degrees so your left knee is a few inches off the ground.
- Rotate your torso to the right and bring the dumbbell closer to your right hip.
- Reverse the entire movement and return to the starting position.
- Repeat. Now step your right leg back and rotate your torso to the left.
- Continue alternating.
2. From squats to overhead dumbbell rotations
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height. This is the starting position.
- Keeping your back flat, core tight, and chest up, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor.
- Pause, then return to a standing position, rotate to the right, and press the weights overhead.
- Lower the weight as you rotate back to the starting position.
- Repeat, this time rotating to the left.
- Continue alternating.
3. Side high knee to burpee
- Stand tall with your feet hip-width apart and your arms at your sides.
- Raise your right knee as high as possible (but at least to hip height) while at the same time bending your left elbow and raising your left arm in a running motion.
- Next, quickly switch arms and legs in a running motion with your knees high, moving a total of four steps to the left with each stride.
- Next, do burpees. Stand with your feet hip-width apart, bend your knees, push your hips back, and squat down, placing your palms on the floor. Jump your legs back into a push-up position, jump your legs back into your hands, and return to a standing position.
- Repeat the entire sequence, this time moving four steps horizontally to the right.
- Continue alternating directions.
- Get on your hands and knees, with your hands directly below your shoulders and your knees directly below your hips. Keep your back flat and your neck neutral (in line with your spine).
- With arms straight, core tight, and knees bent at 90 degrees, raise your left leg until your foot points toward the ceiling. Squeeze your left glute as hard as possible at the beginning of the movement.
- Reverse the movement and lower your left knee to the starting position.
- Perform the same repetitions on both sides.
- Stand with your feet hip-width apart and hold a dumbbell by your side at arm’s length.
- Step your left leg far back, keeping your chest up, back flat, shoulders back, and core engaged.
- Lower your body until your right thigh is parallel to the floor. Bend your knees about 90 degrees so your left knee is a few inches off the ground.
- Pause, then push off with your left leg to return to the starting position. As you kick off, kick back with your left foot and squeeze your glutes.
- Repeat, this time stepping back with your right foot.
- Continue alternating.
- Lie on your back with your arms flat on the floor beside your body, palms on the floor. Bend your knees and place your feet flat on the floor.
- Engage from your belly button, tighten your core muscles, squeeze your glutes and push your hips up, creating a straight line from your knees to your shoulders.
- Next, lift your right leg off the floor and pull your right knee toward your chest. This is the starting position.
- Place your head on the floor, keep your core engaged, and lower your butt to the floor as you step forward with your right foot, straightening your right leg so that it is a few inches off the floor.
- Pause and return to starting position.
- Perform the same repetitions on both sides.
7. Dumbbell swing
- Stand tall with your feet shoulder-width apart and hold one end of a dumbbell in each hand, interlocking your fingers to make sure you have a firm grip.
- Keep your back flat, arms straight, core extended, and push your hips back to swing the dumbbells between your legs.
- Next, squeeze your glutes and explosively raise upwards, swinging the dumbbells to shoulder height.
- Swing the dumbbells back between your legs to begin the next rep.
