20-Minute Butt and Ab Workout: Sculpt Your Core and Glutes While Lying Down

Finding the motivation to work out can sometimes be challenging, but what if you could achieve an effective butt and ab workout while lying down? 

Certified personal trainer Tikkay Khan has created a 20-minute routine that combines glute and core exercises to provide a time-efficient workout that can be done at home or the gym. 

Strengthening these muscle groups helps improve posture and decrease back pain, enhances balance, builds functional strength, and improves overall sports performance. 

By incorporating combination moves that target multiple muscle groups simultaneously, you can maximize your workout time, increase calorie burn, and intensify your training. 

In this article, we will guide you through the workout, explaining each exercise and its benefits, so you can sculpt your core and glutes while lying down.

The Workout Routine

Before starting the workout, ensure that your muscles are warmed up. You can do this by performing a few minutes of high knees, jumping rope, or jogging in place. 

Once warmed up, you’re ready to begin the 20-minute butt and ab workout lying down. 

Here’s a breakdown of the exercises involved:

Glute Bridge

glute bridge exercise benefits
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Lie on your back with your arms at your sides, feet flat on the ground, and knees bent. Squeeze your glutes, press into your heels, and drive your hips up toward the sky.

Pause momentarily at the top, ensuring a straight line from knees to hips to chest. Reverse the motion and return to the starting position.

Single-Leg Glute Bridge (Leg Bent)

Lie on your back with your arms at your sides, feet flat on the ground, and knees bent. Raise your left foot off the ground and bend the knee to 90 degrees, keeping it elevated throughout the exercise.

single-leg glute bridge pulse and hold
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Press into your right heel and raise your hips, contracting your glutes. Reverse the motion and bring your hips back to the ground. Perform all the reps with the left leg elevated, then switch sides.

Single-Leg Glute Bridge (Leg Straight)

Lie on your back with your arms at your sides, feet flat on the ground, and knees bent. Raise your left foot off the ground and extend it straight, keeping your knees in line. Hold this leg elevated throughout the exercise.

Press into your right heel and raise your hips, contracting your glutes. Reverse the motion and bring your hips back to the ground. Perform all the reps with the left leg elevated, then switch sides.

Stability Ball Leg Curl

stability ball leg curl muscles worked
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Lie on your back with your arms at your sides and palms pressing into the ground. Place your feet on a stability ball.

Bring your feet toward your body as you lift your hips off the ground and squeeze your glutes. Pause, then return to the starting position.

Bicycle Crunch

bicycle crunches for belly fat
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Begin lying face up with your knees bent 90 degrees over your hips and your hands clasped behind your head. Exhale and round your spine, lifting your head and shoulders off the floor.

Twist your torso and draw your left knee so your right elbow touches it. Twist the opposite way so that your left elbow meets your right knee.

Dead Bug

Lie flat on your back with both arms reaching straight toward the ceiling. Lift your feet off the ground, bending your legs at a 90-degree angle.

dead bug ab exercise with ball
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Lower one arm and the opposite leg away from each other and toward the floor, maintaining contact between your lower back and the ground. Return your arm and leg to the starting position, then repeat with the other side.

Double Straight-Leg Lift

Lie on the ground with your legs straight and your arms at your sides. Brace your core and root your lower back into the ground.

Raise your legs straight up toward the ceiling, keeping your lower back in contact with the floor. Repeat, lower your legs back toward the ground, hovering just above the floor.

The Takeaways

While motivation is sometimes lacking, achieving a highly effective workout for your core and glutes while lying down is possible. 

Tikkay Khan’s 20-minute routine provides a time-efficient way to target these muscle groups, improving posture, decreasing back pain, enhancing balance, building functional strength, and boosting sports performance. 

You can maximize your workout time and intensity by incorporating combination moves that engage multiple muscles simultaneously. 

Whether at home or in the gym, this routine requires only a yoga mat, a stability ball, and a little floor space. 

Following the prescribed exercises and focusing on form and technique can effectively sculpt your core and glutes without standing exercises. 

So, if you’re looking for a convenient and challenging workout, try this 20-minute butt and ab routine. Your core and glutes will thank you!

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