10 Home Exercises That Will Tone Your Abs and Butt

1 Bird Dog with Elbow-To-Knee Touch
How to: Start on all fours, with your hands directly under your shoulders and knees under your hips. Draw your stomach in, then raise your left arm and right leg, until they’re both extended straight out. Keeping your spine aligned, bring your elbow to your knee, extend back out to a long line. That’s one rep.
Complete four sets of 12 to 15 reps on each side.
2 Fire Hydrant
How to: Get on all fours. Keeping your right leg bent at 90 degrees, lift your leg out to your right side, stopping at hip height. Return to start. That’s one rep.
Complete four sets of 12 to 15 reps on each side.
3 Glute Kickback (Donkey Kick)
How to: Get on all fours on top of your mat. Keep your right leg bent at 90 degrees and lift it into the air until your body forms a straight line from shoulders to knee. Flex your right foot and think about stamping an imprint of your sole on the ceiling. Reverse the movement to return to start. That’s one rep.
Complete four sets of 12 to 15 reps on each side.
4 Glute Bridge March
How to: Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms down. Raise your hips so your body forms a straight line from your shoulders to your knees. Brace your abs and lift your right knee toward your chest, maintaining a 90-degree angle with your leg. Then, lower it back down to start. Repeat with the other leg. That’s one rep.
Complete four sets of 12 to 15 reps on each side.
5 Overhead Cossack Squat
How to: Begin by standing up straight, with your feet slightly wider than shoulder-width apart and have a kettlebell in each hand. Rack the kettlebells in front of your chest, and then raise your right arm straight into the air, with your bicep by your ear. Lift your left foot and take a large step to the left, then sit your hips back and lower down until your thighs are as parallel to the ground as possible. Straighten your left leg and rise back up. That’s one rep.
Complete four sets of 12 to 15 reps on each side.
6 Single-Leg Kettlebell Deadlift
How to: Stand on your left leg with your right palm facing towards your thighs, holding a kettlebell. Extend your left arm to the side for balance. Keep your left leg slightly bent. Lean forward, lifting your right leg straight behind you until your torso is parallel to your mat, and your kettlebell is almost touching the ground. Drive into your left heel to return to the standing position on both legs. That’s one rep.
Complete four sets of 12 to 15 reps on each side.
7 Kang Squat
How to: Stand up straight with your feet wider than hip-distance apart, toes pointed slightly outward. Place your hands behind your head. Hinge at your hips and lower your torso down until it is nearly parallel with the ground. Then, sit your hips back and bend at the knees until your thighs are parallel with the ground. Push through your heels and reverse the movement, returning to stand. That’s one rep.
Complete four sets of 12 to 15 reps.
8 Pistol Squat
How to: Sit on a chair with a dumbbell held in both hands in front of your chest. Lift your right foot so it’s hovering above the floor. Push through your left heel and rise up to standing on one leg, while bringing your right leg up to a 90-degree angle at hip height. Reverse the movement and lower back to start. That’s one rep.
Complete four sets of 12 to 15 reps on each side.
9 Rainbow Taps
How to: Get on all fours on top of your mat. Extend your left leg back behind your body, so it’s lifted slightly higher than hip height. Flex your left foot and lower it to the left side of your body, just outside your shoulder, until your toes touch the ground. Lift your leg up in an arched motion and touch your toes to the ground on the right side of your right foot. That’s one rep.
Complete for four sets of 12 to 15 reps on each side.
10 Half Kneeling Kettlebell Windmill
How to: Start by kneeling on your left knee and bring your right foot to the side of your body, with your foot firmly on the ground and toes pointed to the right. Hold a kettlebell in your right hand. Rack the kettlebell at your chest, then lift it overhead, keeping your eyes on the weight. Slowly lower your body down until your left hand reaches the ground. Then continue lowering until your elbow and forearm reach the ground. Reverse the movement and return to start. That’s one rep.
Complete for four sets of 12 to 15 reps on each side.