You don’t need a fancy gym membership or expensive equipment to tone your body. If your goal is to shape your abs and sculpt your glutes, your living room can become your best workout zone. With the right bodyweight exercises and a little consistency, you can target both your core and your backside effectively, all from the comfort of home.
Abs and glutes aren’t just about appearance. A strong core improves posture, reduces back pain, and stabilizes every movement. Powerful glutes support your hips, take pressure off your knees, and help you walk, run, and lift better. Together, they create a balanced, functional, and athletic body.
This guide brings you 7 of the most effective at-home moves to target your abs and butt with zero equipment. These exercises use your own bodyweight to challenge your muscles and build strength. They’re easy to follow, but when done right, they deliver serious results.
Whether you’re a beginner starting your fitness journey or someone looking to shake up your current routine, these seven exercises will help you feel stronger, look tighter, and move better.
1. Glute Bridge March
Muscles Worked: Glutes, core, hamstrings
Reps: 10 per leg
How to do it
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Lift your hips into a bridge position by squeezing your glutes. Keep your hips steady and lift your right foot a few inches off the ground, pulling your knee toward your chest. Lower your foot and repeat on the left side.
Why it works
The glute bridge is already a great booty builder, but adding the march takes it to the next level. As you lift one leg, your core has to engage hard to keep your hips level. This challenges your stability and activates both your abs and glutes in one move.
Pro tip
Keep your ribcage tucked and avoid arching your back. If your hips drop or wobble during the march, reduce your range of motion and focus on control.
2. Plank with Leg Lift
Muscles Worked: Abs, glutes, shoulders
Reps: 8 to 10 per leg
How to do it
Start in a forearm plank with your elbows under your shoulders and body in a straight line. Keeping your hips level, lift one leg a few inches off the floor, squeeze your glute, and lower it. Alternate legs.
Why it works
Adding a leg lift to your plank forces your glutes to fire while your abs work to keep your body stable. It’s a small movement with a big payoff for shaping both your midsection and backside.
Pro tip
Avoid rocking your hips side to side. Keep your glutes tight and core braced during every lift.
3. Squat Pulse to Standing Knee Crunch
Muscles Worked: Quads, glutes, lower abs
Reps: 12 each leg
How to do it
Stand with your feet shoulder-width apart. Lower into a squat and pulse up and down twice. On your way up, shift your weight to one foot and lift the opposite knee toward your chest in a crunch motion. Return to squat and repeat, alternating legs.
Why it works
The pulsing squat tones your thighs and glutes, while the knee lift engages your lower abs. Combining both keeps your heart rate up and targets two key areas at once.
Pro tip
Keep your chest lifted during the squat and exhale as you crunch your knee upward. The slower you move, the more you’ll feel it.
4. Side-Lying Leg Circles
Muscles Worked: Glute medius, obliques, deep core
Reps: 10 circles forward, 10 backward per leg
How to do it
Lie on your side with your bottom arm extended and your head resting on it. Stack your hips and extend your top leg. Lift it to hip height and make small circles forward. Then switch directions.
Why it works
This move isolates the side of your glutes and strengthens the muscles that support your hips and pelvis. Your core and obliques also work to keep you stable, especially if you slow down and keep the movement controlled.
Pro tip
Keep your toes pointed slightly down and engage your core. Avoid leaning backward—keep your hips stacked.
5. Bicycle Crunch with Glute Bridge
Muscles Worked: Upper and lower abs, glutes, hamstrings
Reps: 10 to 12 per side
How to do it
Lie on your back with your hands behind your head and knees bent. Lift your shoulders off the floor and twist your right elbow toward your left knee while extending your right leg. Return to center and place your feet on the ground. Push through your heels to lift into a glute bridge. Lower and repeat, alternating crunch sides.
Why it works
This combo blends rotational core work with a powerful glute activation move. By alternating crunches with glute bridges, you hit both target areas in one fluid sequence.
Pro tip
Make each part of the move distinct. Don’t rush. Focus on quality contractions for both the crunch and bridge.
6. Wall Sit with Toe Taps
Muscles Worked: Glutes, quads, lower abs
Time: 30 to 60 seconds
How to do it
Lean against a wall and slide down until your thighs are parallel to the ground. Keep your feet hip-width apart and arms by your sides or crossed over your chest. While holding the wall sit, lift one foot and tap your toes forward. Return and switch legs.
Why it works
Wall sits torch your legs and glutes by keeping them under tension. The toe tap adds a lower ab element and challenges your balance and stability.
Pro tip
Keep your lower back pressed into the wall and don’t let your knees drift forward past your toes. If you feel your thighs burning, you’re doing it right.
7. Tabletop Kickbacks
Muscles Worked: Glutes, hamstrings, core
Reps: 12 to 15 per leg
How to do it
Get on all fours with your wrists under your shoulders and knees under your hips. Engage your core and lift one leg, kicking the heel up toward the ceiling while keeping the knee bent at 90 degrees. Squeeze your glute at the top and lower with control.
Why it works
This classic booty move targets your glutes directly while also working your core to keep your back stable. It’s especially great for isolating your glutes without putting stress on your knees or lower back.
Pro tip
Don’t arch your back or twist your hips. Keep your belly pulled in and the movement small but powerful.
How to Combine These Exercises into a Home Workout
You can turn these moves into a quick but effective 20 to 30-minute routine. Here’s a sample format:
Warm-Up (3 to 5 minutes)
- Jumping jacks
- High knees
- Arm circles
- Bodyweight squats
Workout (Repeat Circuit 2 to 3 Rounds)
- Glute Bridge March – 10 reps per leg
- Plank with Leg Lift – 8 reps per leg
- Squat Pulse to Knee Crunch – 12 reps per leg
- Side-Lying Leg Circles – 10 forward and 10 backward per leg
- Bicycle Crunch with Glute Bridge – 12 reps
- Wall Sit with Toe Taps – 30 seconds
- Tabletop Kickbacks – 15 reps per leg
Cool-Down (3 to 5 minutes)
- Child’s pose
- Glute stretch
- Seated twist
- Deep belly breathing
Tips for Better Results at Home
- Focus on form over speed. Quality reps always beat fast, sloppy ones.
- Stay consistent. Do this routine 3 to 4 times per week to see changes.
- Progress slowly. Add reps, sets, or longer holds as you get stronger.
- Fuel your body with balanced meals high in protein and fiber.
- Drink plenty of water and prioritize good sleep to support recovery.
The Bottom Line
You don’t need machines or heavy weights to get a toned midsection and lifted glutes. With the right moves, a bit of floor space, and your own body, you can build strength, shape your muscles, and boost your confidence at home.
These seven exercises hit your abs and butt from all angles, helping you feel and look stronger with every session. No gym, no problem—just your determination, consistency, and movement that makes a difference.
So roll out a mat, turn on your favorite playlist, and get to work. Your best body is already in the room. All you have to do is move.
