• Enabling Your Passion For Healthy Living
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • Twitter
    • YouTube

Sarah Fit

Enabling Your Passion For Healthy Living

  • Sarah Fit
  • Home
  • PARENTING
    • Pregnancy
    • Postpartum
    • Nursing
    • Parenting
  • RECIPES
    • Kid Friendly
    • Breakfast
    • Lunch
    • Dinner
    • Gluten Free
    • Vegan
    • Vegetarian
  • FITNESS
    • Fitness Videos
    • Prenatal Fitness Guide
    • Abs
    • Legs
    • Bodyweight
    • Strength Training
  • LIFESTYLE
    • Beauty
    • FASTer Way
    • Wellness
    • Motherhood
  • TRAVEL
    • All Travel Posts
    • Boston
    • Cape Cod
  • SHOP
    • FASTer Way To Fat Loss
    • Amazon Shop
    • Shop Instagram

Summer Tummy & Tush Workout

Tweet
Share
Share
Pin
0 Shares

IMG 0176

If you are looking for a butt and abs workout without equipment, it is your lucky day. During the summer, I personally focus on my tush and tummy for feeling confident in a bathing suit. This workout features some of my favorite moves that help tone, lift and strengthen my coveted bikini parts. All you need is a timer like a gymboss or download a free interval app on your smartphone or iPad. 

Summer Ready Tummy & Tush

Equipment Needed: Exercise Mat & Interval Timer like a Gymboss 

Body Parts Worked: Lower body and Abdominals (including obliques, glutes, and inner thighs)

This is a timed circuit workout. Do each move for 1 minute without resting in between. After you finish all 7, rest for 1 minute and then repeat 2 to 4 total times through. Do this workout on nonconsecutive days by itself or after a 30 minute cardio session. Try my favorite sweaty interval run that burns more fat than a steady state jog. 

SUMMERTUMMYTUSH

Move #1 Booty Pulses

Step back your left leg into a reverse lunge until your left knee is 1-2 inches above the ground. Both knees should form a 90-degree angle. With your weight in the right heel, pulse up an inch and down an inch for one minute. Remember to keep your chest up and open, keeping core engaged, belly button pulled in. You should be able to lift up your toes in the right foot. Move right to Move #2 for an added challenge on the same side, then return to Move #1 on the left leg.

Move #2 Lunge Jump

With weight in the front right heel, drive left knee up into the air using your right arm for momentum lifting the right foot off the ground. Gently land back down on the right foot and lower left knee back into a reverse lunge position and repeat. If you have bad knees, modify this move to just a reverse lunge.

Move #3 Drop Squat

Start with heels pressed together and legs zipped up, squeezing glutes. Jump legs out into a sumo squat position, feet 6 inches wider than hip width  distance and toes facing out at 10 and 2 o’clock position. Lower down until thighs are parallel with the ground and then return to starting position quickly by clicking heels together and zipping up inner thighs once again. Hold it at the top clenching your butt cheeks together and then drop back into a sumo squat position. 

Move #4 Boat Pose Hold

Place your mat down on the ground if you have not already. Balance just below your tail bone and lift your legs up towards the sky, pulling your belly button towards your lower back while keeping your back straight. Beginners can keep their legs bent as seen above or you can try to straighten your legs for a greater challenge. Arms extend long towards your knees. Remember to keep chin up. Try to hold this position for a full minute. 

Move #5 C-Curve Arm Walks

After you’ve held your modified boat pose for 1-minute, roll down on your mat just a couple inches and lower your feet. Tuck your hip bones up towards your collar bones creating a C curve from your tail bone to lower back. Move your arms one at a time up by your ears keeping them straight and your belly button pressed down. I like to pretend I’m having a photoshoot and I don’t want my belly to stick out. It works in class and not just in photoshoots! Bring your right bicep up by your right ear and switch arms slowly. You may lift your heels up for a greater challenge. 

Move #6 Plank Booty Leg Lifts

Roll on over into a forearm plank. Try to form a straight line from your heels to the nape of your neck. Lift one leg at a time with your foot flexed. Try to keep your hips tucked so it is hard to lift your leg higher than a few inches off the ground. Alternate which leg lifts up.

Move #7 Knee 2 Elbow Plank Crunch

Without resting, press on up into a high plank position. Bring your right knee towards your left elbow dropping your right hip slightly towards the ground. Return to starting high plank position and repeat on opposite side. Really try your hardest not to drop down in-between these two moves and try to kiss your knees to each elbow. Rotate at the obliques to really feel it working!

IMG 0211

What I’m wearing (not affiliate links): Ultimate Training T $22 | Boost Running Shoes $120 | Aktiv Fit Booty Shorts $28.45 ON SALE

Social Butterfly:

  • Tweet
  • Share on Tumblr
  • Print
  • Email
Tweet
Share
Share
Pin
0 Shares

Related

Tweet
«
»

Abs, Fitness, Intervals and Circuits, Legs 9

Comments

  1. Linda @ Fit Fed and Happy says

    July 28, 2014 at 11:36 am

    Cassey calls that last one the earthquake!
    I love the supercute workout infographic you made--how did you made it?

    Reply
  2. Linda @ Fit Fed and Happy says

    July 28, 2014 at 11:37 am

    Also Sarah, I challenge you to do the 1000 squat challenge! Do it all at once, yes! 🙂

    Reply
  3. Crystal says

    July 28, 2014 at 12:28 pm

    Now these are some of my favorite killer moves and you’ve put them all together in what looks like to be a sure fire sweat session. Great post and I love your printable!

    Reply
  4. Polly @ Tasty Food Project says

    July 28, 2014 at 1:59 pm

    Looks like a fun workout! I’ll give this a try!

    Reply
  5. Caroline says

    July 28, 2014 at 2:17 pm

    I really need to do more ab exercises, it’s a weak point so I tend to skip them! Thanks for sharing another workout that looks killer!

    Reply
  6. Livi @ Eat, Pray, Work It Out says

    July 28, 2014 at 3:33 pm

    Looks like an awesome workout for this summer!

    Reply
  7. jo says

    July 28, 2014 at 4:44 pm

    Great workout! I’m sweating so much after 3 rounds of this! I alternated on the lunge jumps every 30 sec (for 2 mins total) and did the plank leg lift from my knees (keeping pelvis tucked under of course) so I could do the full minute.

    Reply
  8. Tara | Treble in the Kitchen says

    July 30, 2014 at 5:22 am

    Looks like an amazing workout! I’m pinning for later 🙂

    Reply
  9. Karleen says

    July 30, 2014 at 11:03 am

    This looks like another hard one! I’ve done your Booty Bootcamp a couple times now and can’t get enough even though the jump lunges kick my ass! Hoping to incorporate this with your latest arm circuit this afternoon!

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Latest Videos

25-minute Prenatal Workout – Full Body, Medium Dumbbells, Low impact

My Top Tip For Losing The Baby Weight in 2021

At Home Workouts Quarantine Edition

This 14-Day Reset Will End Those Holiday Sugar Cravings

More Videos

Recent Posts

  • Korean Meatballs – Family Macro friendly, meal prep idea! January 31, 2023
  • Tracking Macros while Breastfeeding For Weight Loss January 19, 2023
  • Thriving instead of Surviving The Holidays November 3, 2022
  • How to meet your career and health goals while traveling for work October 25, 2022
  • An Overview of the FASTer Way To Fat Loss – Review September 6, 2022
  • Instagram
  • Pinterest
  • Tumblr
  • Twitter
  • YouTube
  • HOME
  • ABOUT
  • CONTACT
  • DISCLOSURE
  • PRIVACY
  • Facebook
  • Instagram
  • Pinterest
  • Tumblr
  • Twitter
  • YouTube

Subscribe to our list and get your Free printable PDF of my Prenatal Fitness Guide including 6 workouts, 2 for each trimester!

Join the waitlist and learn more about the most efficient fitness and nutrition program on the market and get updates on my upcoming rounds!

Copyright © 2023 · Darling theme by Restored 316

Copyright © 2023 · SarahFit.com

loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.