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Butts and guts workout for Flat Abs and a Bubble Butt for busy women that want to sculpt curves. This Butts and guts workout is quick, easy and works.  It really helps tone the core and lift glutes without a million squats and crunches.

Just about every single new client I’ve been working with lately wants to target their core and buttocks. I know when I was struggling with my weight, health, and depression I always did, too… But I didn’t ever feel like doing the overly intense workouts you see floating around.

That was over a decade ago when I was 40 pounds heavier and on 7 different medications.  But even with everything I’ve gone through over the past 2 years, my core and butt suffered. $*** happens when you go from 8 hours with clients in the gym to 12+ hours a day on a computer recreating new programs, new website, and dealing with other heavy life stuff.  I talk more about that and share a powerful practice to get motivated here.

Build your Butt and Tone your Gut without Squats and Crunches

That’s why I decided to share my all-time favorite butts and guts workout routine with you today.  It’s been my go-to routine lately because it’s quick, easy, and works.  Every time I’m feeling fluffy in my abs and butt I always come back to these core and glute exercises.  My clients love them, too!

Whether you’re in a habit of working out or trying to get back on track, this butts and guts workout routine will help you get results without having to work out any harder than you have to.

You can do this workout at home or the gym.  All you need is a set of dumbbells, about 20 minutes, and you can start lifting your butt and toning your gut.

When you’re done with this workout, let me know if you felt the burn in your booty and your core.  I love to hear what you think.

Butts and Guts Workout


Butts and guts workout Christina Carlyle

Pin this butts and guts workout to Pinterest so you can do it whenever you want, if you don’t have time right now.


How to do this Butts and Guts Workout Routine


  • Grab a set of dumbbells.  5 or 8 pounds is a good place to start.
  • Repeat each exercise 15 times.
  • Start with the first exercise then move onto the next, taking little to no rest in between.
  • Once you finish all 6 exercises, you’ll have completed one set, or round.
  • Do 4 full rounds of all 6 exercises to complete the workout.
  • For the best results add this workout routine to my Total Transformation Program.


Butts and Guts Exercises

dumbbell side dips exercise Christina Carlyle


Stand with your feet shoulder-width apart, while holding dumbbells down by your sides. This is your start position. Lower the weight down to one side as far as you can. Exhale and squeeze your abs as you lift the weight back up to the start position to complete one rep. Repeat the movement on the same side for the prescribed number of reps. Repeat the same number of reps on the other side to complete your set. Tip: Protect your neck and look forward not down, while doing the movement.


Bridge exercise Christina Carlyle


Lie on your back with your feet planted flat on the floor shoulder width apart. Rest dumbbells (or barbell) across your hips. This is your start position. Squeeze your abs and glutes, then lift your butt up and off the floor until your body forms a straight line. Lower back down to the start position to complete one rep.


deadlift exercise Christina Carlyle


Stand holding dumbbells (or barbell). Your feet should be slightly narrower than shoulder width apart. This is your start position. Bend at the waist lowering your chest towards the floor, while keeping your back neutral. Keep your legs straight but not locked. Your butt will naturally go backward. Don’t arch or round your back. Lower down as far as you can while keeping the weights in close to your legs. Exhale and lift your chest back up to the start position to complete one rep.


Sit throughs exercise Christina Carlyle


Sit leaning back with your knees bent and feet planted on the floor extended out slightly. Place your arms to your sides with palms flat on the ground. This is your start position. Lift your hips upward into a table position. Lower back down to the start position to complete one rep.


Single leg deadlift exercise Christina Carlyle


Stand with all of your weight on one leg, while holding dumbbells. This is your start position. Bend at the waist lowering your arms to the floor. Keep your hips square and the weights close to your body as you lower your dumbbells down toward the floor. Lift back up to the start position, to complete one rep. Complete the same number of reps with your other leg to complete one set.


heel touches exercise Christina Carlyle


Lie on the floor with your knees bent. Your arms should be down by your side with your palms on the floor. Lift your shoulders off the floor. This will be your starting position. Reach one hand down towards the heel on the same side. Without lowering your shoulders down, immediately return to the start position, then repeat the movement on the other side to complete one rep.


That’s it!  Leave me a comment and let me know if you felt the burn.

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