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Tiny Waist & Glutes Workout: 15 Minutes At-Home Routine That Works!

smaller waist bigger butt workout

Last Updated on October 24, 2021 by Femniqe

Who said you can’t work your glutes and waistline at the same time?

This 15-minutes routine does exactly that!

No need to head to the gym as you can do this right in the comfort of your home.

Now, even though you’re doing it at home, it doesn’t mean your workouts shouldn’t be challenging. To change your body you have to change the intensity of your training to get results.

There’s no shortcut around that.

If you keep doing the same exercises for weeks and months, you will hit a plateau.

The Small Waist & Glutes Workout Overview

There’s only one small catch.

Even though it’s optional I would highly suggest that you invest in a resistance band.

Really, they are super affordable and are available at any health and fitness store in your area.

If you haven’t gotten one already you need to invest in one. Yes, the workout can be done without the resistance band.


You will need extra resistance provided by tension in the band, especially, for your glutes.

Your glutes are very powerful and strong so you need to hit them with resistance for them to grow. This routine has five ab/waist and glute workouts that will simultaneously work the respective areas.

Try to keep the rest times between 30 to 50 seconds to maintain a good level of intensity.

A workout chart will be given below showing the amount of sets and reps with each exercise.

Now, we’re going to break down each exercise so that you can do them correctly to maximize your efforts.

Let’s get started! 🏁

1. Banded Ab Crunch

You’ll be able to hit your gluteus medius and your abdominal region with this combo move.

Crunches can be very effective, if done properly and not stress your lower back.

When you’re performing this exercise only your shoulders should be off the ground, not your back.

This greatly reduces tension in your neck and back.

smaller waist bigger butt workout

How to do it

  • Get into position A as shown in the image above with both hands behind your head and band around both thighs.
  • Make sure your thighs are locked together.
  • Now slowly raise your shoulders off the ground while widening your thighs as far as possible to feel the tension from the band as demonstrated in position B.
  • Hold that position for one second and return to position A and repeat.

2. Banded Bridge March

Your entire core will feel this one.

The glutes will cry out which is good as it will be under a lot of tension.

Remember, for a muscle to grow it needs time under tension, this exercise does that very well.[1]

Note: When performing this exercise make sure to squeeze your glutes throughout the movement.

How to do it

  • Start in position A as shown in the image above with your glutes hovering above the ground and core tightened.
  • The resistance band should be closer to your pelvic area.
  • Now slowly raise your left knee towards your chest, hold that position for one second.
  • Return to the starting position and repeat.

3. Banded Plank Leg Lifts

A plank variation that will work your core and upper glutes.

It’s not as simple as it looks. 😉

It’s going to challenge you and that’s what you need if you want to take your body to the next level.

You will also strengthen your upper body as it will be working right throughout the exercise.

How to do it

  • Get into starting position A demonstrated in the image above with your core elevated making a slight V shape.
  • You’re going to use your arms to push your body back while lifting the right leg as high as possible and squeeze the glutes, as shown in position B.
  • Now move into position C crunching your core as if you want your right knee to touch your chest.
  • Return to the starting position and repeat.

4. Elevated Plank Dips

The standard plank dips are great but do you know what makes it even more effective?

Elevating your core for extra tension in your entire midsection.

That takes things to another level!


How to do it

  • Get into starting position A elevating your core making a slight V shape.
  • Slowly move your hip to the left as shown in position B then to the right.
  • Repeat with the required amount of sets and reps.

5. Elevated Single Leg Hip Thrust + Oblique Crunch

This exercise is quite unique and very effective. It meets the necessary requirements:

  • Glutes will be under constant tension.
  • Abdominal muscles will tighten throughout movement.
  • The obliques are going to get their fair share of work.
  • Your upper body will be engaged in the movement.

Let’s not forget the extra resistance that will be provided by the band to challenge those glutes even more.

Note: Always make sure that you’re squeezing those glutes as hard as possible throughout the movement.

How to do it

  • Get into the starting position A as shown above with left foot supporting your hovering midsection, glutes and right leg straight.
  • You’re going to crunch into position A with your right knee touching your left elbow.
  • Hold that position for one second and repeat.
  • After completing the required sets and reps, do the other side.

The Smaller Waist and Bigger Butt Workout Challenge

See The Workouts Demonstrated Below

How To Use This Workout

Being that you’ve been using your bodyweight for this routine you can do it 4 times a week.

Your body will recover faster than if you were using weights like dumbbells and barbell.

If you have a higher body fat and want to drop some of it then you need to combine this with a calorie deficit meal plan.

Here’s one you can checkout.

On the other hand, if you’re trying to gain weight and actually put on lean body mass while growing your glutes then use this meal plan as a guide.

Can I add cardio?

Absolutely, but don’t overdo it.

Especially running, as it can eat away your glute gains.

Try to incorporate more HIIT cardio as you can complete those in a shorter time frame.

Here are some good examples of routine that you can do:

You can change it up when you want to keep things fresh with any of these workouts.

But remember, consistency and dedication to a workout routine and meal plan are what will produce results.

Don’t start for 1 week and stop because you’re not seeing any results, it doesn’t work like that.

Your body will adapt to the challenge that you’re giving it.

It will change without a doubt, your job is to stay consistent and train hard!

Share this with your friends and family and challenge them also!😉

Supercharge your booty gains right in the comfort of your home

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