15-Minute Abs, Butt and Thigh Workout (No Equipment)
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- čas přidán 27. 07. 2024
- Abs, butt and thighs -- 3 highly requested muscle groups to strengthen and tone in one efficient, no equipment workout! 💪
These are 6 of the BEST bodyweight exercises you can do to strengthen and tone your abs, butt and thighs at home, using absolutely no equipment!
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✨ THE WORKOUT: 15-Minute Abs, Butt and Thigh Workout (No Equipment) ✨
►EQUIPMENT: No equipment, just your bodyweight. Option to add a chair for balance support.
👉 My Oversized Yoga Mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5
*Discount Code: NourishMoveLove
►INSTRUCTIONS:
It looks like this:
✔️ 6 Bodyweight Exercises
✔️ Timed Intervals (40 seconds work, 20 seconds rest)
✔️ Repeat x2 Sets
►Workout Outline:
1️⃣ Sumo Squat + Calf Raise
2️⃣ Lateral Lunge + Crunch
3️⃣ Bear Crawl Kick Backs
4️⃣ Single Leg Chair Squat
5️⃣ Tip Toe Chair Squats
6️⃣ Single Leg Glute Bridge + Crunch
►TIME STAMPS:
00:00 Workout Introduction + Warm Up
03:22 Set 1
09:27 Set 2
15:15 Cool Down + Stretch
❤️ Learn more about the benefits of strengthening these small, stabilizing muscles in this post: www.nourishmovelove.com/6-exe...
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: spoti.fi/32fRMuK
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🌟 TRY more of my Abs, Butt + Thigh Workouts:
► 8-Minute Butt and Thighs Workout (No Squats + No Lunges) -- • 8-Minute BOOTY Workout...
► 10-Minute Barre Core Workout (Abs + Butt) -- • 10-Minute Mat Ab Worko...
► 10-Minute Mini Band Glute Workout -- • 10-Minute GLUTE ACTIVA...
► 10-Minute Best Inner Thigh Workout -- • 10-Minute Best Inner T...
► 10-Minute Abs and Butt Workout -- • 10-Minute Abs and Butt...
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#coreworkout #buttworkoutforwomen #innerthighworkout
1st workout in the 30 day beginner challenge! What a workout! Heart was a racing and sweat came out of nowhere!😮😊
Way to go!
Thighs are vibrating, especially on that plie with releve hold!! Takes me back to the ballet classes of my youth. I wish I still had that strength... I'm working on it though!
YES!! Way to go, Lib! You might also enjoy this live barre workout we shared this week -- it was a thigh burner! czcams.com/video/tdBBwpj9fNQ/video.html
I "lost" this WO for a while - I remembered I had commented on it before, so I scrolled through all of my YT comments until I found it. 😊 SO GLAD I found it again!! This will be PERFECT for one of my vacation WOs because no equipment!! Thank you, Lindsey!! Those chair plie-releve still have my legs shaking! 🔥🔥🔥
I'm so glad you found it! Yes, you can also find all of our bodyweight workouts on CZcams here -- czcams.com/play/PLpa0d6IJAhbgTO3pQiwe76Q6F86hPqD2n.html
I loved that this was low impact! So great for those of us who have to modify the impact workouts. Paired this with another workout and I was good to go. Thanks Lindsey!!!
Way to go Laura! Nice work!
Quick and effective! Thanks so much💓 Love that you always change things up👍
So glad you liked this one Sheila! Nice work and keep coming back for more!
Wow this was a burner best short effective
YES! Way to go! Keep up the great work and keep coming back for more!
i'm gonna start doing this 30 days workout from tomorrow! I'm so excited I cant wait!!!
Yes love this! Can't wait to sweat with you!
Great way to start the day. Short, sweet and effective!
AWESOME WORK, Michelle! I'm so glad you enjoyed this one!
Great way to start the day!! Thank you!! Love it!
I’m so glad you loved this one!
Love your workouts. Thanks so much. I share them with my clients. So grateful.
I appreciate that so much!! thank you for sharing!
Loved this! Great moves and went by quick! Added this to another body weight workout and felt the burn
Way to get it done! You are so awesome!
Oh I really loved the lateral lunge drive and crunch! So challenging to crunch without teetering! I practice taekwondo with my kids so I love all the moves that challenge balance, as well as kicking and punching, because there is so much of that in taekwondo! Thank you for the challenge! Bear crawls are a favorite of mine too! Thanks for the quick knockout today!
Way to go! Keep up the great work and keep coming back for more!
Didn’t exactly have the energy to perform Split Core #2 this morning so this was my stand in. Happy to report this is probably my third or fourth time doing this workout and surprised myself with being able to do the Single Leg Chair Squat for the first time without kick-standing a supporting foot!!! Thanks for all you do!
I LOVE to hear about that progress, Ashley!! And awesome work listening to your body and doing what felt good for YOU today! That's the most important part!!
BOMB WORKOUT!! I went for a 20 mins run and did this one after! Omg the tip toe chair squats.... the shake is real🤣. I would really love to see this exercises in a lower body workout, so killer! Thank you so much for another gem🙏🏼💓
You're so awesome -- way to go Tova! Keep up the great work!
Didn't feel like showing up today but told myself to start with 10 minutes and see how I felt...now onto the next 10 minutes! Thanks for the inspiration!
YES! Way to show up for 10 minutes and then keep going! Awesome work!
YEESSS!! Totally did the one legged chair squat, which I could not do when I began the 30-day beginner plan. Gotta admit I've been working out a while so not building up from zero, but still - I'm stoked! Thank you!
So glad you are loving this workout! Keep up the great work!
I really enjoyed your new 15 mins abs, butt and thigh workout today follow by 15 mins power sculpt yoga... short but effective. Love it!
YEAH! Way to go Hannah!
Thank you for an awesome workout. I have been on and off this year with trying to loose the weight I gained from the past year. I did way to much eating my feelings. I'm committing myself to the 30 day beginner workout calendar. I want to ease myself back into shape. I have three littles to keep up with. I am looking forward to exploring your site more.
Blessings,
Tamika
I’m so happy you found your way here!! Getting started can be the hardest part - keep up the awesome work!
Thank you! Exactly what I’m looking for!
So glad this was helpful for you!
I love this workout! the encouragement you give is so inspiring! I felt so supported thank you!
NICE WORK! Thank you for choosing to sweat with us!
I'm so glad I found you! I didn't work out at all during my pregnancy and it was really hard getting motivated but you motivate me to work out! I love how you say "yes you can"! I am excited to work out with you daily. I even got a heavier weight which I didn't think I could do and boy did I feel a difference! Thank you so much for sharing your workouts!!
YEAH! I'm so glad you're finding the motivation you were seeking! Keep up the great work and keep coming back for more!
Great workout when you’re short on time. Lower body on fire! 🔥
WAY TO GO!! Quick + efficient workouts for the win!
I love these workouts. I am first mastering this stage. I love the progress!!
Keep up the great work!
So happy I started doing your workouts. They are awesome and you are absolutely fantastic. Now I longer doubt that I have the strength to do some of the core moves (I was a plank hater). And as I work toward my fitness goals, I literally say to myself “Lindsay will help me.” 👏💛
Me too! Way to go Anne! I'm so glad you're coming around on planks (such a good total body exercise). Keep up the great work and keep coming back for more!
Great workout coach, legs are feeling the burn!
Nice work Jon!!! Keep up the great work and keep coming back for more!
I was skeptical about exercising 2 weeks postpartum with a tear, but this workout was great! No pain, and I feel like I got a lot out of it. I love your workouts and how simple, yet effective they are!
You are so awesome mama!
Thanks for explaining the one legged chair squats and how that helps strengthen the knees!
I'm glad that was helpful! Keep up the great work!
Yep! You got it all in here! Thanks darling💚
I’m so glad you loved this one!
I can’t wait for this one, I love your workouts. Have you thought about doing a few low intensity hiit 20 minute workouts? I am only asking because some days I only have 20 minutes and I am exhausted but I still want to do something and feel like I got a good workout, you know!
I hope you enjoy Renah! And stay tuned there's a new 15 Minute Abs Butt + Thighs (all low impact) coming this Thursday you will LOVE! Also you might like:
20 Minute No Repeat Low Impact HIIT -- czcams.com/video/rTC3-TltvbE/video.html
15 Minute Low Impact HIIT -- czcams.com/video/7xC4DpzxuqM/video.html
10 Minute Cardio Kickboxing -- czcams.com/video/1FRhkeWxbVM/video.html
10 Minute Mini Band Legs -- czcams.com/video/pHvp9LXf5i4/video.html
10 Minute Low Impact HIIT -- czcams.com/video/6VosYoMb0IU/video.html
10 Minute Butt + Abs -- czcams.com/video/_2Ua3IaZPr4/video.html
I just love your workouts!! thank you for posting them! im postpartum and finding them super helpful to get improve my fitness ❤️❤️❤️
I'm SO glad you're enjoying the workouts!! Way to go mama! Did you see we have a full (free!) postpartum workout plan on the blog? I'll grab a link for you! www.nourishmovelove.com/postpartum-workout-plan/
@@nourishmovelove no I didn’t! Thanks for the link! I’ll check it out! I could defo do with a plan 🙂 as a new momma there are a lot of moving parts 😅
Great beginner workout! I saw you suggested doing the strong 20 twice before moving onto the stronger 25, and I'll apply that to this beginnger series before moving onto the next level. Would definitely love to be able to do that single leg chair squat with a single leg! Thank you so much for making high quality workouts available for free!
Way to crush this workout!! You are so awesome!!
I’m halfway through your beginner workout calendar! ✌️🎉
I'm so happy you found your way here! Keep up the awesome work!
Love this one Lindsey, first time I’ve tried it - it’s peppered with some killer moves! Xx The bear crawl with leg extension and the chair squat.....oh my days! 😓 xx I decided to do it twice through to perfect the moves, legs on FIRE 🔥 🔥
WAY TO GO, Kathryn!! I love that these no equipment ones can be done anywhere but still bring the 🔥 , right?! Awesome work!
Really enjoyed this, thanks!
Even when my legs were wobbling I kept at it as I knew I only had to hold it for 40 seconds.
So glad you loved this workout! You are so awesome!
I love this one🥳🔥
A favorite of mine too!
Mom of a 2 month old and a 2 year old, and I've been squeezing in workouts. I miss my longer sessions, but I'm glad you have quick, effective options!
You are so stinking awesome mama!
I was able to not tap during the side lunge crunch this time!!! Woohoo! Progress!
WAY TO GO!
Absolutely LOVE this one! Completed before work today 9/8/23. But want more! Will do again when I get home.
Love low impact that are super effective like this. Like incognito... you think they're easy, but secretly super effective.❤
Way to knock out this workout! You are so awesome!
Another great one, thank you :)
Way to go Shannon! Keep up the good work and keep coming back for more!
@@nourishmovelove I will love your workouts!
would love more 15 mins workouts
Noted!! thank you for the feedback!
wasnt really feeling like a workout this was great
I'm so glad you liked this one! Way to get it done!
Thanks for the burner . Done ✅
YEAH! Way to get it done!
Just done this workout, I’m pretty much a beginner, enjoyed the workouts but I have to say I struggled with how fast you were, it took me a bit to find the right movement so had to keep rewinding, would be great for some workout where you talk and go from move to move a bit slower :)
So glad you are loving this workout! Thank you for choosing to sweat with us!
Thank you so much! I just statred yesterday to try to figure out how to lose 50lbs. This is a great begining for me. So glad I came acrossed your channel! 😃
I'm so glad you found your way here!! You got this!
The pomegranate comment was too funny. I didn't realize that this was a beginner s workout. I enjoyed it.
It's one that's truly great for all levels because you can scale it to meet the intensity you want! AWESOME WORK!
Will be perfect, will short but i hope will be effective and effecient.
Yes we are all about quick + effective workouts around here!
I love this workout , so tiring for a 190 pounds girl , but well, im trying!
So glad you loved this workout! You are so awesome!
Just what I needed today!! Did the whole 15 min thing 3X.
WAY TO GO Joelle!!
@@nourishmovelove I think by now you are getting used to my constant typos :)
I just started working out and I’ve done 2 of your videos so far and you can really feel it after! I was wondering if it’s 1 video a day or something else?
I would recommend following along with one of our workout plans! Each day is one workout -- www.nourishmovelove.com/stronger-25/
This is day 2 using this video. Thank you because I be sweating like crazy after I'm done 😉
AWESOME WORK!
I loved adding this to my leg workout.
I must ask...what are you wearing? And where can I get it in Canada? I need that top and the colour of those leggings is gorgeous!
Ahh thank you!! They're both from Lululemon!!
Tropical Storm Ida came through last night, so I didn't sleep well and opted for a shorter WO today. This is still killer!
Prayers for everyone!! I hope you guys are doing okay!
@@nourishmovelove Thank you. Only minor damage where I am. Parents are without power since Sunday night. Hoping it's restored quickly!
Great post COVID workout. Getting back to moving s-l-o-w-l-y and with caution.
Hope you're feeling better!
Just starting begginer 30 day challenge and I think this is the exercise for day 1?
Correct! You can also add on this 8-Minute BOOTY Workout -- czcams.com/video/UyABQFE6WBU/video.html
Thank you very much. I love your videos.
Is there a significance to the different colors of the minute flags? Just curious if that helps determine difficulty or need for dbs or something
Great question -- nope, it just tells you the minutes of the workout!
youre my favourite
You're so kind, thank you! Keep up the great work and keep coming back for more!
Can i do this if i have 12 weeks post-partum c-section?? 😊😊
I would recommend following along with this ab challenge! www.nourishmovelove.com/diastasis-recti-program/ Keep up the great work mama!
Any modifications needed for a fused lumbar spine?
I'm sorry I have to defer to your doc or PT on this one!
Are all your ab workouts okay for diastasis recti? Or just the video that is labeled as being for DR?
It depends on the severity of your DR but this is a good one to try, you'll just want to avoid any coning or doming in your midsection (potentially modify the bear crawl kick backs)! I also highly recommend this video -- czcams.com/video/u4z7sBiGFA8/video.html
@@nourishmovelove thank you so much!! Really enjoying all your videos!
Need beginner low impact. I have a labral tear in my hip and hx of knee issues and can't do a lot of this :/
Thanks for the feedback! One of these might be a better option for you:
8 Minute Butt and Thighs Workout (No Squats + No Lunges) -- czcams.com/video/UyABQFE6WBU/video.html
10 Minute Barre Core Workout (Abs + Butt) -- czcams.com/video/_2Ua3IaZPr4/video.html
10-Minute Mini Band Glute Workout -- czcams.com/video/pHvp9LXf5i4/video.html
Hello, can I do this? had a C-section 4 mo tha ago.... 😢
Yes, I would recommend my postpartum workout plan -- www.nourishmovelove.com/postpartum-workout-plans/
Thank you beautiful, I will do this and the plan you shared ❤
I’m slim and every one always has the idea slim girls can’t have a stomach or we’re pushing it out. I just want to look toned, I used to be in the army had and and workout every Saturday it was strict and limit pushing but recently I’ve just been eating a lot of fast food and sleeping. I’ll come back and reply to my own comment in 3 weeks tell y’all if I see results🎉🎉❤
Strength training is the name of the game!
Doing this wearing a converse was a challenge ngl
This is a tough one!
Beginner?🤔
This is a good one for all fitness levels! If you're a fitness beginner, use this as a 15-minute, no equipment home workout 2-3 days a week.