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Try This Extremely Doable Abs and Butt Workout Plan

Standing Abs Exercises to Lose Belly Fat

Last Updated on January 29, 2022 by Femniqe

Do you want an abs and butt workout plan that work like gangbusters? Then you’re reading the right post!

In this short guide you’re going to learn 4 effective abs and butt workout you can do to help sculpt the ultimate body.

This workout plan works for beginners and the advanced. However, for you to see good results, make sure that you’re on a healthy diet because even with the best abs and booty workout plan, bad diets can sabotage your results.

Note: These aren’t the same ole abs and butt workouts that you see all over the place. These are slightly unique and will take you out of your comfort zone.

Two exercises will target your abs and the others will target your butt and thighs.

Now let’s get started!

1. Plank sweeps (Abs)

  • Get into the plank position with a towel  or piece of cloth under both feet.
  • Now pull up your lower body by sliding upwards into a crunch position.
  • Then return to the starting position and repeat
  • Do 3 sets of 25 for the maximum burn.

2. Sliding Mountain climbers (Abs)

  • This move is similar to mountain climbers, where you get into the plank position and start a running motion with your  legs.
  • The only difference is that you will have two pieces of cloth under each feet to slide up and down.
  • Do 3 sets of 25 reps.

3. Leveled donkey kicks (Glutes)

Abs and Butt Workout Plan

  • For this move it will require you to use a chair. It’s very similar to the donkey kick exercise.
  • The difference is that you going to get a chair or box to put it under the raised leg that you’ll be exercising.
  • The reason for the chair/box is to help keep your leg up when in the donkey kicks  to create more tension.
  • Do 3 sets of 20 reps.

4. Squat Pulses (Glutes)

  • Get into the squat position but with both feet less than shoulder-width apart.
  • You’re going to do the same squat movements except with your feet close together.
  • Go up and down, slowly increasing tension in your glutes and thighs.
  • Do 3 sets of 25 reps.

How many times a week should I do this?

It’s ideal to do this routine 3 to 4 times a week for maximum results. However, if your body can manage you can even do five times per week, but make sure that you rest at least two days out of the weekly workout routine.

Foods For Sexy Flat Abs and Butt

Here is the sad reality, even though you’ve just gotten a very effective abs and butt workout plan, you can still end up not getting any results. Why? Because if you’re eating habit is crappy it’ll destroy any signs of results.

What you eat can make or destroy your results. If you want to get a very sexy  midsection and perked up booty then you have to tweak your diet.

Below, we’re going to list some of the best waist fat- trimming and butt building foods that will help to boost your abs and butt exercise routines effectiveness.

Plus, you will get all of the right nutrients, especially protein, to help maintain a healthy metabolism.

1. Almonds

They are simply delicious and is packed with a lot of protein and fiber.  Let’s not forget to mention the vitamin E, which is a very powerful antioxidant. It’s also a good source of magnesium, and your body needs this mineral to produce energy and maintain muscle tissue.

One other fantastic thing about almonds is its ability to reduce the absorption of fat and to burn fat.

How to eat it?

One ounce a day is good, which equals to about 23 almonds. This  will give you about 170 calories. So make sure to pick up a jar from the supermarket next time.

2. Eggs

You have heard it before and you’ll keep hearing it, egg is one of the best protein sources on the planet.

It’s very respected by dietitians because of their balance of very important amino acids, which are protein building blocks used by your body to build everything from muscle fibers to brain chemicals.

When you eat eggs it help to keep you fuller for longer especially when you eat it for breakfast.

How to eat it?

1 to 2 eggs a day is good enough. Do not go over that amount as you want to avoid high blood cholesterol levels. One egg contains 13 g of protein and about 160 cal.

3. Soybeans

For the past couple of years soy has been getting a lot of bad press, but that’s due to the amount of dangerous additives food manufacturers are including.

Soybean is an awesome source of antioxidants, protein and fiber. You can snack on dry roasted soybeans or put them in your soups, and even blend it in your smoothie.

The Journal of the American College of Nutrition did some research and found out that overweight subjects who drank soy  milk based meal replacements lost more weight than those who consumed the traditional dairy-based drinks.

How to eat it?

25 g of non-isolated soy protein daily will do the trick. If you steam a half cup of soybeans, that contains about 140 cal with 11 g of protein. Always choose whole soy foods over the packed isolated soy protein.

4. Apples

Apple is one of the best sources of fiber as it contains 5g of it with nearly 85% of water, which will help to keep you full when you snack on it.

How to eat it?

1 to 2 apples a day is enough. This ensures the highest antioxidant activity throughout the day.

5. Berries

These are packed with fiber and it should be on every healthy eaters’ lists. Look at it this way, the more fiber you eat is the fewer calories you absorb from all the other stuff you eat it throughout the day.

25 g of fiber every day will help you to achieve that. Fiber helps to absorb food particles and shuttles them out of your system before they are completely digested.

Let’s  not forget that berries are very potent in antioxidants that ill help to protect you from dangerous diseases like cancer and other ailments.

You need antioxidants for your workouts as they help to improve blood flow and this in turn causes your muscles to contract more efficiently, therefore producing better and faster results.

How to eat it?

You can eat half a cup daily, which is about 30 cal. But don’t limit yourself to just berries, you can go for the variations like raspberries, strawberries and blueberries.

6. Leafy green vegetables

Not only are they cancer fighting but they will help to shrink your waist line. One cup of spinach is about 45 calories, while a cup of broccoli contains about 50 cal. This can satisfy 20% of your daily fiber requirement.

Most leafy green vegetables are very good sources of essential ingredients like calcium, which is essential for muscle contraction.

How to eat it?

Have three servings daily. What you can do is keep a box of prewashed spinach in your fridge and even throw a handful into salads, sandwiches, pasta dishes and soups.

If you get tired of eating spinach you can always change it up with broccoli or kale.

7. Yogurt

The International Journal of Obesity found out that the people who get most of their calcium from yogurt lose more fat from around their waist lines.

How this happens?

The probiotic bacteria that yogurt contains help to keep your digestive system functioning properly, which translates into a lower occurrence of bloating, constipation, thus keeping your stomach looking flat.

How to eat it? 

1-3 cups a day of low-fat Greek yogurt will do the trick. Always go for unsweetened yogurt as it contains live active nutrients. You can even pop in some freshly chopped fruits and nuts to add a bit of crunch.

8. Salmon

Not just salmon, most fish foods like tuna and mackerel are packed with omega-3 fatty acid’s and protein. These are ultra-healthy fats that will help to speed up the fat burning process and make your metabolism way more efficient.

Remember, this is an abs and butt workout plan and  you need to have a sufficient source of protein, and that’s why consuming fish food will makes it one of the best friendly protein sources.

How to eat it? 3 ounces of servings per week is enough. While salmon can be a bit pricey know that it is definitely worth the price, but if it’s out of your range you can go over to tuna and mackerel.

9. Quinoa

it is very similar to oats as contains a lot of fiber and about 11 g of protein per half cup. It’s very simple to prepare as you would cook it like any other grain-based food. It has a nutty flavor and is very crunchy and versatile.

How to eat it?

At least a half cup per day is great, as that will give you about 160 cal.

It’s time Try this abs and BUTT workout plan

You have gotten a very unique and interesting workout plan, one that doesn’t contain the same old boring abs and butt workouts.

Now it’s for you to take action and give it a try at least 1- 3 weeks, and combined with a healthy diet you will see fantastic results.


If this abs and butt workout plan gets you bored after a while you can change it up by using the routine in the video below. The idea is to keep your body guessing and not getting use to one routine.

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