Ab and Glute Workouts for Everyone

Trainers, coaches, and fitness experts designed ab and glute workouts to be accessible, effective, and adaptable for all fitness levels.

Whether exercising at home, in the gym, or with minimal equipment, these workouts target two key areas: your core and glutes. 

Strengthening these muscles helps improve muscle definition, balance, and overall functionality.

What Is an Ab and Glute Workout? 

An ab and glute workout targets the muscles of your abs and buttocks. Some exercises you might perform during such a workout include planks, crunches, leg raises, squats, lunges, and hip thrusts.

Do Glutes Affect Abs? 

Yes, the glutes and abs are interconnected, and strengthening one can benefit the other due to their role in overall core stability and posture. 

Strong glutes help stabilize the pelvis and spine, reducing strain on the lower back and pelvis, allowing the abs to function more efficiently, and helping to improve posture (1). 

Should I Start with Abs or Glutes? 

The abdominal and gluteal muscles can both be considered part of the overall “core” musculature that plays a pivotal role in the movement patterns of our spine, pelvis, and lower extremities. They are also essential muscle groups for postural stability and nearly every daily moving task.

Since these muscle groups work in harmony, neither one should necessarily be prioritized over the other for all individuals. If you have a notable deficit in one of these muscle groups, you can spend more time strengthening that muscle group. 

Remember that both muscle groups are engaged in many exercises that are not traditionally considered abdominal or gluteal. 

For instance, to perform a deadlift with proper form, the abdominal and gluteal muscles must be very active. Squats and lunges also require you to engage your core and glutes. 

Even specific exercises, considered strictly upper-body exercises, require a reasonably high level of abdominal and gluteal muscle activity. A great example of this is the overhead press. 

The glutes and abs are crucial when pressing heavy weight overhead because they must keep the spine and pelvis in proper alignment to ensure a stable base from which to press.

With all of this in mind, there is nothing wrong with incorporating more isolated ab or glute exercises into your training routine, as long as you have proper recovery built into your program. 

Read more: Gym Workout Plan for Female Beginners

Can I Train Glutes and Abs Together? 

Training abs and glutes together can be great since both muscle groups contribute to proper posture, stability, and core strength. Combining the two can also help you use your workout time more efficiently without hitting either muscle group too hard, leading to a balanced strength-building approach (3). 

As stated above, many functional movements, such as squats, lunges, and deadlifts, require engagement from both the glutes and abs, and training these muscle groups together helps strengthen their coordination.

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How Can I Tone My Stomach and Bum Fast? 

Toning your stomach and bum will require a combination of regular exercise, a balanced diet, and healthy lifestyle habits. 

Compound movements and targeted strength training exercises will help build muscle and burn fat simultaneously. High-intensity interval training (HIIT) can also help burn fat quickly while building muscle (4).  

Incorporating a mix of moderate-intensity steady-state cardio, like walking, cycling, or swimming, and high-intensity cardio, like sprints or interval running, will help you burn fat while strengthening your cardiovascular system. 

Paying attention to what you eat is also essential. Focus on a balanced, nutrient-dense diet that supports fat loss and muscle growth. It should be high in protein and complex carbohydrates and low in processed foods and sugars (5). 

Are Squats Good for Both Glutes and Abs? 

Yes, squats are suitable for both the glutes and abs. While squats are primarily known for targeting the glutes, quads, and hamstrings, they also engage the core muscles, including the abs, to provide stability and support during the movement, especially when using additional weight, like when doing barbell squats or goblet squats (6). 

Ab and Glute Workout for Beginners 

If you’re new to working out, start with exercises that are easy to perform but still highly effective. 

Basic moves like bodyweight squats, glute bridges, and modified planks can help build foundational strength in your abs and glutes. Gradually increase the intensity as you get stronger, but focus on form to avoid injury and ensure proper muscle engagement (7). 

Ab and Glute Workout for Beginners 

Circuit (Repeat 3 times): 

• Bodyweight Squats – 12 reps 

• Modified Plank – 20 seconds 

• Glute Bridges – 15 reps 

• Standing Side Crunches – 10 reps per side 

• Reverse Lunges – 10 reps (5 per leg) 

• Superman Hold – Hold for 20 seconds 

Rest 60 seconds between rounds. 

Ab and Glute Workout at Home 

If you want to tone your abs and glutes without leaving the comfort of your home, turn to calisthenics. Exercises like bodyweight squats, lunges, planks, and glute bridges are highly effective and require minimal space (8). 

Example Ab and Glute Workout at Home 

Circuit (Repeat 3 times): 

• Bodyweight Squats – 15 reps 

• Glute Bridges – 20 reps 

• Plank with Alternating Leg Lifts – 30 seconds 

• Lunges – 12 reps per leg 

• Bicycle Crunches – 15 reps per side 

• Donkey Kicks – 15 reps per leg 

• Mountain Climbers – 30 seconds 

Rest 30-60 seconds between each round. 

Ab and Glute Workout Gym 

Those who have a gym membership and access to a more extensive selection of equipment will have many effective options for exercises that will improve glute and abdominal strength. The availability of barbells, dumbbells, kettlebells, cable machines, and other machines and equipment provides endless options for targeting these vital muscle groups.

Ab and Glute Workout at the Gym 

• Barbell Squats – 4 sets of 10 reps 

• Leg Press – 4 sets of 12 reps
• Walking Lunges with Dumbbells – 3 sets of 12 reps per leg  

• Hanging Leg Raises – 3 sets of 12 reps 

• Cable Kickbacks – 3 sets of 15 reps per leg 

• Roman Chair Sit-ups – 3 sets of 15 reps
• Ab Rollouts – 3 sets of 10 reps 

Rest 60 seconds between sets. 

Ab and Glute Workout with Weights 

Adding weights to your ab and glute workout significantly increases muscle activation and strength. 

Weighted squats, lunges, and deadlifts are fantastic for building the glutes, while weighted crunches and Russian twists will work your core. 

Use kettlebells, dumbbells, barbells, or even a weighted plate to increase the intensity of your workouts (9). 

Ab and Glute Workout with Weights 

Circuit (Repeat 4 times): 

• Dumbbell Deadlifts – 8 reps 
• Bulgarian Split Squats (with dumbbells) – 8 reps on each leg

• Weighted Russian Twists – 15 reps per side 

• Weighted Plank (place a plate on your back) – Hold for 30 seconds 

• Dumbbell Glute Bridges – 15 reps 

Rest 60 seconds between rounds. 

Ab and Glute Workout with Dumbbells 

Dumbbells are an excellent tool for enhancing your ab and glute workout and a great way to add weights to your workout routine. 

You can incorporate dumbbells into exercises like goblet squats, Bulgarian split squats, and deadlifts to boost glute engagement. Weighted Russian twists and dumbbell side bends will strengthen and define your core (9).  

Ab and Glute Workout with Dumbbells 

• Dumbbell Goblet Squats – 4 sets of 12 reps 

• Dumbbell Step-Ups – 3 sets of 12 reps per leg 

• Dumbbell Side Bends – 3 sets of 15 reps per side

• Weighted Sit-ups (hold a dumbbell) – 3 sets of 15 reps 

• Dumbbell Glute Bridges – 3 sets of 15 reps 

Rest 45-60 seconds between sets. 

Wall Pilates Ab Workout 

Wall Pilates is a great way to build strength in your abs while engaging the glutes. 

It’s also great for beginners and older people looking to get healthier but struggling with balance; these movements won’t strain the joints.

Using a wall for stability, you can perform exercises like wall squats, leg lifts, and wall planks, which help simultaneously target the lower abs and glutes (10).  

Wall Pilates Ab Workout 

Circuit (Repeat 3 times): 

• Wall Squats – Hold for 30 seconds 

• Wall Plank – Hold for 30 seconds 

• Wall Glute Bridge (heels on the wall) – 15 reps 

• Wall Leg Lifts (lay down with legs against the wall) – 12 reps 

• Wall Sit with Knee Lifts – 10 reps per leg 

• Wall Clamshell (side-lying) – 12 reps per side 

Rest 45 seconds between rounds. 

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Abs and Butt Workout 

An abs and butt workout focuses on tightening and toning these two critical areas through a series of targeted exercises. 

Moves like deadlifts, hip thrusts, and Russian twists engage the glutes and core, providing a well-rounded workout. 

Incorporating supersets and circuit training can help keep your heart rate up, maximizing fat-burning while building muscle (9). 

Abs and Butt Workout 

Circuit (Repeat 4 times): 

• Hip Thrusts – 15 reps 

• Bicycle Crunches – 20 reps per side 

• Walking Lunges – 12 reps per leg 

• Flutter Kicks – 30 seconds 

• Bulgarian Split Squats – 12 reps per leg 

• Plank with Hip Dips – 30 seconds 

Rest 60 seconds between rounds. 

Read more: Calisthenics for Runners: 10 Exercises to Improve Your Performance

Resistance Band Full Body Workout 

Resistance bands can be a great addition to your workout and are especially good for targeting the abs and glutes. 

Exercises like banded squats, lateral walks, and glute kickbacks can sculpt the glutes, while banded planks and bicycle crunches work the core. 

Resistance Band Full-Body Workout 

Circuit (Repeat 3 times): 

• Banded Squats – 15 reps 

• Banded Glute Kickbacks – 12 reps per leg 

• Banded Plank with Alternating Leg Lifts – 30 seconds 

• Banded Lateral Walks – 10 steps per side 

• Banded Deadlifts – 15 reps 

• Banded Bicycle Crunches – 15 reps per side 

Rest 45-60 seconds between rounds. 

Frequently Asked Questions

• Can I train glutes 2 times a day?

Training any muscle group multiple times daily is unnecessary and may lead to overtraining if you don’t have proper training, programming, and buildup. 

Some situations may allow for twice-per-day training of the glutes, such as very low-intensity or very low-volume training that you can split up throughout the day due to time constraints or recovery reasons. Splitting workouts is common during rehabilitation from an injury. It’s essential to speak to your doctor, physical therapist, or certified trainer about the specific implications of your training frequency.

• Should I do abs every day?

While it’s tempting to work on your abs every day in pursuit of a toned midsection, it’s generally not recommended. Your abs are muscles that need time to recover after a workout to grow and develop. Training every day might work against you in terms of gains and puts you at a greater risk of injury, especially if you are a beginner (12). 

As with the glutes, there are specific scenarios where it may be okay to train your abs each day, but you should discuss this with your doctor, physical therapist, or certified trainer.

• Does a weak core cause weak glutes?

A weak core can contribute to weak glutes, as both muscle groups provide stability, balance, and strength during many movements. For instance, a weak core might lead to inefficient movement patterns that make gluteal recruitment more difficult, limiting your ability to improve muscle group strength (11). 

The Bottom Line

Ab and glute workouts for everyone provide a variety of exercises that target both the core and glutes, making them accessible to people of all fitness levels. You can improve your posture, balance, and strength with bodyweight exercises, weighted movements, and resistance band routines.