Abs & Ass in 30 Minutes

THE WAIT IS OVER!

I finally got my ass (no pun intended) in gear and put together my fitness routine that makes getting those killer abs & lifted ass easy & do-able in 30 minutes! These sets are designed to work your core & glutes non-stop and can be done anywhere – no gym necessary!

From your apartment floor (like I usually do) to your favorite outdoor space, this routine should give you results within 3 weeks after continuous repetition. Along with a 1-2 mile run, I normally work my abs every other morning before my run and my ass right before I hop in the shower.


*Disclaimer: this is the routine I’ve made for myself and sharing with you guys as per the many requests I’ve received. I cannot guarantee exact results, as every one’s body is different. These are suggestions of workouts that have worked for me and might work for you as well!


READY, SET, ABS!

20 Reps per Set | 4 Sets Total

ABDOMINAL HOLD – PRESS & PUSH

  • Sit on floor and suspend legs up and together, maintaining slight bend in knee.
  • Tighten abs and pull legs inward, exhale and push legs outward
  • Repeat 20 times in a row per 1 set

ALTERNATING ONE LEG V-UP

  • Lie flat on floor, legs together and straight, arms overhead and together respectively
  • Lift upper body in sit-up while raising one leg, extending arms upward towards ankle
  • Opposite leg remains flat on floor, alternate sides per sit-up
  • 20 Reps for EACH LEG per 1 set (40 total)

BICYCLE

  • Lie flat on floor, place hands behind neck and lift upper body into mid-sit up position
  • Pull/push legs towards & away from lifted upper body, in alternating motion
  • Opposite elbow pressed towards inward knee, alternating respectively
  • 20 Reps for EACH LEG per 1 set (40 total)

ALTERNATING SIDE PLANK

  • Plank position – also looks like a push up position and not the cheat version (i.e. on knees)
  • Extend arm out and upward, alternate respectively
  • 20 Reps for EACH ARM per 1 set (40 total)

GET THAT ASS IN SHAPE!

20 Reps per Set | 4 Sets Total

ORIGINAL SQUAT

  • Point toes forward keeping slight bend at knee – NEVER do a squat with straight knees!
  • Hold hands together in front of chest
  • Exhale and lower body into seated position, keep feet grounded and knees bent
  • Inhale and raise body up to standing position
  • Option: Tighten abs for every downward move
  • Repeat 20 times in a row per 1 set

PLIE SQUAT

  • Point toes OUTWARD (like the Ballet position) keeping slight bend at knee – NEVER do a squat with straight knees!
  • Same steps as Original Squat
  • Repeat 20 times in a row per 1 set

CURTSY SQUAT

  • Original Squat position, point toes forward keeping slight bend at knee – NEVER do a squat with straight knees!
  • Extend one leg behind grounded other, alternating respectively
  • 20 Reps for EACH LEG per 1 set (40 total)

HIP BRIDGE

  • Lie flat on floor, arms straight on either side
  • Lift lower body up, knees at bend
  • Push legs outward once lower body is lifted, as you would if sitting pretzel style
  • Pull legs inward and lower body to floor – repeat in up, out, and down rotation
  • Repeat 20 times in a row per 1 set

SHOP MY LOOK

Sports Bra: Varley x Bandier

Leggings: Varley x Bandier

Sneakers: Nike


To Be Bright

2 Comments

  • Reply Lola Adewuya August 18, 2017 at 3:40 pm

    These workouts look killer in an amazing way! I love that they’re apartment-friendly, I don’t always have access to a gym. I’ll definitely be adding some of these to my home workouts (especially the ab hold which looks deliciously painful). Thanks for the guide!

    • Reply Tilden August 18, 2017 at 3:42 pm

      Hahah you’re not wrong – it’s KILLER but so effective! Thanks for reading 😀

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