15-Minute Abs, Butt and Thigh Workout (No Equipment)

Рет қаралды 222,034

Күн бұрын

Abs, butt and thighs -- 3 highly requested muscle groups to strengthen and tone in one efficient, no equipment workout! 💪
These are 6 of the BEST bodyweight exercises you can do to strengthen and tone your abs, butt and thighs at home, using absolutely no equipment!
🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts: bit.ly/NMLKZfaqSubscribe
💜 Become a member of Team NML (for exclusive workouts, community + accountability): / nourishmovelove
✨ THE WORKOUT: 15-Minute Abs, Butt and Thigh Workout (No Equipment) ✨
►EQUIPMENT: No equipment, just your bodyweight. Option to add a chair for balance support.
👉 My Oversized Yoga Mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5
*Discount Code: NourishMoveLove
►INSTRUCTIONS:
It looks like this:
✔️ 6 Bodyweight Exercises
✔️ Timed Intervals (40 seconds work, 20 seconds rest)
✔️ Repeat x2 Sets
►Workout Outline:
1️⃣ Sumo Squat + Calf Raise
2️⃣ Lateral Lunge + Crunch
3️⃣ Bear Crawl Kick Backs
4️⃣ Single Leg Chair Squat
5️⃣ Tip Toe Chair Squats
6️⃣ Single Leg Glute Bridge + Crunch
►TIME STAMPS:
00:00 Workout Introduction + Warm Up
03:22 Set 1
09:27 Set 2
15:15 Cool Down + Stretch
❤️ Learn more about the benefits of strengthening these small, stabilizing muscles in this post: www.nourishmovelove.com/6-exe...
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: spoti.fi/32fRMuK
_________________________________________________________
🌟 TRY more of my Abs, Butt + Thigh Workouts:
► 8-Minute Butt and Thighs Workout (No Squats + No Lunges) -- • 8-Minute BOOTY Workout...
► 10-Minute Barre Core Workout (Abs + Butt) -- • 10-Minute Mat Ab Worko...
► 10-Minute Mini Band Glute Workout -- • 10-Minute GLUTE ACTIVA...
► 10-Minute Best Inner Thigh Workout -- • 10-Minute Best Inner T...
► 10-Minute Abs and Butt Workout -- • 10-Minute Abs and Butt...
_________________________________________________________
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► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: www.nourishmovelove.com/categ...
►FOLLOW On Instagram:
/ nourishmovelove
www.nourishmovelove.com
_________________________________________________________
#coreworkout #buttworkoutforwomen #innerthighworkout

Пікірлер: 136

@feliciamurrell1828 Ай бұрын

1st workout in the 30 day beginner challenge! What a workout! Heart was a racing and sweat came out of nowhere!😮😊

@nourishmovelove Ай бұрын

Way to go!

@LibMorgan 3 жыл бұрын

Thighs are vibrating, especially on that plie with releve hold!! Takes me back to the ballet classes of my youth. I wish I still had that strength... I'm working on it though!

@nourishmovelove 3 жыл бұрын

YES!! Way to go, Lib! You might also enjoy this live barre workout we shared this week -- it was a thigh burner! kzfaq.info/get/bejne/qspyddqhz5_KfoU.html

@LibMorgan 3 жыл бұрын

I "lost" this WO for a while - I remembered I had commented on it before, so I scrolled through all of my YT comments until I found it. 😊 SO GLAD I found it again!! This will be PERFECT for one of my vacation WOs because no equipment!! Thank you, Lindsey!! Those chair plie-releve still have my legs shaking! 🔥🔥🔥

@nourishmovelove 3 жыл бұрын

I'm so glad you found it! Yes, you can also find all of our bodyweight workouts on KZfaq here -- kzfaq.info/sun/PLpa0d6IJAhbgTO3pQiwe76Q6F86hPqD2n

@lauraconnors685 3 жыл бұрын

I loved that this was low impact! So great for those of us who have to modify the impact workouts. Paired this with another workout and I was good to go. Thanks Lindsey!!!

@nourishmovelove 3 жыл бұрын

Way to go Laura! Nice work!

@dgarima10 3 жыл бұрын

Wow this was a burner best short effective

@nourishmovelove 3 жыл бұрын

YES! Way to go! Keep up the great work and keep coming back for more!

@obviouslymobi 9 ай бұрын

i'm gonna start doing this 30 days workout from tomorrow! I'm so excited I cant wait!!!

@nourishmovelove 9 ай бұрын

Yes love this! Can't wait to sweat with you!

@sheilasmith5323 3 жыл бұрын

Quick and effective! Thanks so much💓 Love that you always change things up👍

@nourishmovelove 3 жыл бұрын

So glad you liked this one Sheila! Nice work and keep coming back for more!

@arsplastiques 4 ай бұрын

YEESSS!! Totally did the one legged chair squat, which I could not do when I began the 30-day beginner plan. Gotta admit I've been working out a while so not building up from zero, but still - I'm stoked! Thank you!

@nourishmovelove 3 ай бұрын

So glad you are loving this workout! Keep up the great work!

@tamikadeyo257 2 жыл бұрын

Thank you for an awesome workout. I have been on and off this year with trying to loose the weight I gained from the past year. I did way to much eating my feelings. I'm committing myself to the 30 day beginner workout calendar. I want to ease myself back into shape. I have three littles to keep up with. I am looking forward to exploring your site more. Blessings, Tamika

@nourishmovelove 2 жыл бұрын

I’m so happy you found your way here!! Getting started can be the hardest part - keep up the awesome work!

@youknowit2626 3 жыл бұрын

Great way to start the day. Short, sweet and effective!

@nourishmovelove 3 жыл бұрын

AWESOME WORK, Michelle! I'm so glad you enjoyed this one!

@hannahschreiber4007 3 жыл бұрын

Didn't feel like showing up today but told myself to start with 10 minutes and see how I felt...now onto the next 10 minutes! Thanks for the inspiration!

@nourishmovelove 3 жыл бұрын

YES! Way to show up for 10 minutes and then keep going! Awesome work!

@cmackay8320 3 жыл бұрын

Great workout when you’re short on time. Lower body on fire! 🔥

@nourishmovelove 3 жыл бұрын

WAY TO GO!! Quick + efficient workouts for the win!

@arsplastiques 4 ай бұрын

Great beginner workout! I saw you suggested doing the strong 20 twice before moving onto the stronger 25, and I'll apply that to this beginnger series before moving onto the next level. Would definitely love to be able to do that single leg chair squat with a single leg! Thank you so much for making high quality workouts available for free!

@nourishmovelove 4 ай бұрын

Way to crush this workout!! You are so awesome!!

@courtneyshanahan8908 9 ай бұрын

Loved this! Great moves and went by quick! Added this to another body weight workout and felt the burn

@nourishmovelove 9 ай бұрын

Way to get it done! You are so awesome!

@winslowpassey 3 жыл бұрын

Love your workouts. Thanks so much. I share them with my clients. So grateful.

@nourishmovelove 3 жыл бұрын

I appreciate that so much!! thank you for sharing!

@blondemoxiefitness 2 жыл бұрын

Great way to start the day!! Thank you!! Love it!

@nourishmovelove 2 жыл бұрын

I’m so glad you loved this one!

@redridinghood3221 25 күн бұрын

Thanks for the burner . Done ✅

@nourishmovelove 25 күн бұрын

YEAH! Way to get it done!

@KellyLS 3 жыл бұрын

Oh I really loved the lateral lunge drive and crunch! So challenging to crunch without teetering! I practice taekwondo with my kids so I love all the moves that challenge balance, as well as kicking and punching, because there is so much of that in taekwondo! Thank you for the challenge! Bear crawls are a favorite of mine too! Thanks for the quick knockout today!

@nourishmovelove 3 жыл бұрын

Way to go! Keep up the great work and keep coming back for more!

@user-zt6cs7fs2d 2 ай бұрын

I love this workout! the encouragement you give is so inspiring! I felt so supported thank you!

@nourishmovelove 2 ай бұрын

NICE WORK! Thank you for choosing to sweat with us!

@ashleybutler4148 3 жыл бұрын

Didn’t exactly have the energy to perform Split Core #2 this morning so this was my stand in. Happy to report this is probably my third or fourth time doing this workout and surprised myself with being able to do the Single Leg Chair Squat for the first time without kick-standing a supporting foot!!! Thanks for all you do!

@nourishmovelove 3 жыл бұрын

I LOVE to hear about that progress, Ashley!! And awesome work listening to your body and doing what felt good for YOU today! That's the most important part!!

@laurarisdallminnesotateach4914 Жыл бұрын

Thank you! Exactly what I’m looking for!

@nourishmovelove Жыл бұрын

So glad this was helpful for you!

@hannahbeiro9348 3 жыл бұрын

I really enjoyed your new 15 mins abs, butt and thigh workout today follow by 15 mins power sculpt yoga... short but effective. Love it!

@nourishmovelove 3 жыл бұрын

YEAH! Way to go Hannah!

@tovameguira6381 3 жыл бұрын

BOMB WORKOUT!! I went for a 20 mins run and did this one after! Omg the tip toe chair squats.... the shake is real🤣. I would really love to see this exercises in a lower body workout, so killer! Thank you so much for another gem🙏🏼💓

@nourishmovelove 3 жыл бұрын

You're so awesome -- way to go Tova! Keep up the great work!

@annemaries1007 3 жыл бұрын

So happy I started doing your workouts. They are awesome and you are absolutely fantastic. Now I longer doubt that I have the strength to do some of the core moves (I was a plank hater). And as I work toward my fitness goals, I literally say to myself “Lindsay will help me.” 👏💛

@nourishmovelove 3 жыл бұрын

Me too! Way to go Anne! I'm so glad you're coming around on planks (such a good total body exercise). Keep up the great work and keep coming back for more!

@elizabethkogoya2238 Жыл бұрын

I love these workouts. I am first mastering this stage. I love the progress!!

@nourishmovelove Жыл бұрын

Keep up the great work!

@karinread87 8 ай бұрын

Really enjoyed this, thanks! Even when my legs were wobbling I kept at it as I knew I only had to hold it for 40 seconds.

@nourishmovelove 8 ай бұрын

So glad you loved this workout! You are so awesome!

@helenhagihara9717 2 жыл бұрын

I'm so glad I found you! I didn't work out at all during my pregnancy and it was really hard getting motivated but you motivate me to work out! I love how you say "yes you can"! I am excited to work out with you daily. I even got a heavier weight which I didn't think I could do and boy did I feel a difference! Thank you so much for sharing your workouts!!

@nourishmovelove 2 жыл бұрын

YEAH! I'm so glad you're finding the motivation you were seeking! Keep up the great work and keep coming back for more!

@michelegolomb1111 2 жыл бұрын

Thanks for explaining the one legged chair squats and how that helps strengthen the knees!

@nourishmovelove 2 жыл бұрын

I'm glad that was helpful! Keep up the great work!

@elizabethguettler8818 2 жыл бұрын

I was skeptical about exercising 2 weeks postpartum with a tear, but this workout was great! No pain, and I feel like I got a lot out of it. I love your workouts and how simple, yet effective they are!

@nourishmovelove 2 жыл бұрын

You are so awesome mama!

@renahbindner5647 3 жыл бұрын

I can’t wait for this one, I love your workouts. Have you thought about doing a few low intensity hiit 20 minute workouts? I am only asking because some days I only have 20 minutes and I am exhausted but I still want to do something and feel like I got a good workout, you know!

@nourishmovelove 3 жыл бұрын

I hope you enjoy Renah! And stay tuned there's a new 15 Minute Abs Butt + Thighs (all low impact) coming this Thursday you will LOVE! Also you might like: 20 Minute No Repeat Low Impact HIIT -- kzfaq.info/get/bejne/qLpzZpCF0draknk.html 15 Minute Low Impact HIIT -- kzfaq.info/get/bejne/bd5zZ6eh397ZoYE.html 10 Minute Cardio Kickboxing -- kzfaq.info/get/bejne/Z6yCm86WvN7GhoE.html 10 Minute Mini Band Legs -- kzfaq.info/get/bejne/pq6mo5x9vcyZmWg.html 10 Minute Low Impact HIIT -- kzfaq.info/get/bejne/bLyfprygssiUeYk.html 10 Minute Butt + Abs -- kzfaq.info/get/bejne/lZiFlJZ6xsC0omg.html

@juliepich 3 жыл бұрын

I just love your workouts!! thank you for posting them! im postpartum and finding them super helpful to get improve my fitness ❤️❤️❤️

@nourishmovelove 3 жыл бұрын

I'm SO glad you're enjoying the workouts!! Way to go mama! Did you see we have a full (free!) postpartum workout plan on the blog? I'll grab a link for you! www.nourishmovelove.com/postpartum-workout-plan/

@juliepich 3 жыл бұрын

@@nourishmovelove no I didn’t! Thanks for the link! I’ll check it out! I could defo do with a plan 🙂 as a new momma there are a lot of moving parts 😅

@Ilovefeatherss 2 жыл бұрын

I’m halfway through your beginner workout calendar! ✌️🎉

@nourishmovelove 2 жыл бұрын

I'm so happy you found your way here! Keep up the awesome work!

@robertobott2496 3 жыл бұрын

Great workout coach, legs are feeling the burn!

@nourishmovelove 3 жыл бұрын

Nice work Jon!!! Keep up the great work and keep coming back for more!

@kellypantaleoni5166 2 жыл бұрын

Yep! You got it all in here! Thanks darling💚

@nourishmovelove 2 жыл бұрын

I’m so glad you loved this one!

@carrrieriewe 10 ай бұрын

I paired this with another bodyweight workout and loved it - this was a great, quick workout that would be easy to add on to another workout or even just when I need a "something is better than nothing" workout. Thanks, Lindsay!

@nourishmovelove 10 ай бұрын

NICE WORK! Thank YOU for sweating with us!

@caewing85 2 жыл бұрын

I was able to not tap during the side lunge crunch this time!!! Woohoo! Progress!

@nourishmovelove 2 жыл бұрын

WAY TO GO!

@staceymartine854 9 ай бұрын

Absolutely LOVE this one! Completed before work today 9/8/23. But want more! Will do again when I get home. Love low impact that are super effective like this. Like incognito... you think they're easy, but secretly super effective.❤

@nourishmovelove 9 ай бұрын

Way to knock out this workout! You are so awesome!

@redheadhippie7945 5 ай бұрын

Mom of a 2 month old and a 2 year old, and I've been squeezing in workouts. I miss my longer sessions, but I'm glad you have quick, effective options!

@nourishmovelove 5 ай бұрын

You are so stinking awesome mama!

@Hi-bd9vb 2 жыл бұрын

wasnt really feeling like a workout this was great

@nourishmovelove 2 жыл бұрын

I'm so glad you liked this one! Way to get it done!

@kw9224 3 жыл бұрын

Love this one Lindsey, first time I’ve tried it - it’s peppered with some killer moves! Xx The bear crawl with leg extension and the chair squat.....oh my days! 😓 xx I decided to do it twice through to perfect the moves, legs on FIRE 🔥 🔥

@nourishmovelove 3 жыл бұрын

WAY TO GO, Kathryn!! I love that these no equipment ones can be done anywhere but still bring the 🔥 , right?! Awesome work!

@dionnasoares8332 3 жыл бұрын

The pomegranate comment was too funny. I didn't realize that this was a beginner s workout. I enjoyed it.

@nourishmovelove 3 жыл бұрын

It's one that's truly great for all levels because you can scale it to meet the intensity you want! AWESOME WORK!

@clegg334 3 жыл бұрын

would love more 15 mins workouts

@nourishmovelove 3 жыл бұрын

Noted!! thank you for the feedback!

@rehtse5127 3 жыл бұрын

Will be perfect, will short but i hope will be effective and effecient.

@nourishmovelove 3 жыл бұрын

Yes we are all about quick + effective workouts around here!

@mobina_tutor 2 жыл бұрын

I love this one🥳🔥

@nourishmovelove 2 жыл бұрын

A favorite of mine too!

@Alina-Games 11 ай бұрын

I just started working out and I’ve done 2 of your videos so far and you can really feel it after! I was wondering if it’s 1 video a day or something else?

@nourishmovelove 11 ай бұрын

I would recommend following along with one of our workout plans! Each day is one workout -- www.nourishmovelove.com/stronger-25/

@Sam.38 8 ай бұрын

I love this workout , so tiring for a 190 pounds girl , but well, im trying!

@nourishmovelove 8 ай бұрын

So glad you loved this workout! You are so awesome!

@mycamperlife 2 жыл бұрын

Thank you so much! I just statred yesterday to try to figure out how to lose 50lbs. This is a great begining for me. So glad I came acrossed your channel! 😃

@nourishmovelove 2 жыл бұрын

I'm so glad you found your way here!! You got this!

@shannonhardiman1954 3 жыл бұрын

Another great one, thank you :)

@nourishmovelove 3 жыл бұрын

Way to go Shannon! Keep up the good work and keep coming back for more!

@shannonhardiman1954 3 жыл бұрын

@@nourishmovelove I will love your workouts!

@susangiorgio5634 3 жыл бұрын

Is there a significance to the different colors of the minute flags? Just curious if that helps determine difficulty or need for dbs or something

@nourishmovelove 3 жыл бұрын

Great question -- nope, it just tells you the minutes of the workout!

@joelledaddino9356 3 жыл бұрын

Just what I needed today!! Did the whole 15 min thing 3X.

@nourishmovelove 3 жыл бұрын

WAY TO GO Joelle!!

@joelledaddino9356 3 жыл бұрын

@@nourishmovelove I think by now you are getting used to my constant typos :)

@lindab7710 3 жыл бұрын

I loved adding this to my leg workout. I must ask...what are you wearing? And where can I get it in Canada? I need that top and the colour of those leggings is gorgeous!

@nourishmovelove 3 жыл бұрын

Ahh thank you!! They're both from Lululemon!!

@LibMorgan 2 жыл бұрын

Tropical Storm Ida came through last night, so I didn't sleep well and opted for a shorter WO today. This is still killer!

@nourishmovelove 2 жыл бұрын

Prayers for everyone!! I hope you guys are doing okay!

@LibMorgan 2 жыл бұрын

@@nourishmovelove Thank you. Only minor damage where I am. Parents are without power since Sunday night. Hoping it's restored quickly!

@tinadouglas5851 3 жыл бұрын

This is day 2 using this video. Thank you because I be sweating like crazy after I'm done 😉

@nourishmovelove 3 жыл бұрын

AWESOME WORK!

@khodamy38lo55 2 жыл бұрын

Just starting begginer 30 day challenge and I think this is the exercise for day 1?

@nourishmovelove 2 жыл бұрын

Correct! You can also add on this 8-Minute BOOTY Workout -- kzfaq.info/get/bejne/i99xdbR3qpy7cok.html

@khodamy38lo55 2 жыл бұрын

Thank you very much. I love your videos.

@stacywatkins2562 Жыл бұрын

Great post COVID workout. Getting back to moving s-l-o-w-l-y and with caution.

@nourishmovelove Жыл бұрын

Hope you're feeling better!

@asclepianwisdom8035 2 жыл бұрын

Need beginner low impact. I have a labral tear in my hip and hx of knee issues and can't do a lot of this :/

@nourishmovelove 2 жыл бұрын

Thanks for the feedback! One of these might be a better option for you: 8 Minute Butt and Thighs Workout (No Squats + No Lunges) -- kzfaq.info/get/bejne/i99xdbR3qpy7cok.html 10 Minute Barre Core Workout (Abs + Butt) -- kzfaq.info/get/bejne/lZiFlJZ6xsC0omg.html 10-Minute Mini Band Glute Workout -- kzfaq.info/get/bejne/pq6mo5x9vcyZmWg.html

@jillstandlee883 2 жыл бұрын

Any modifications needed for a fused lumbar spine?

@nourishmovelove 2 жыл бұрын

I'm sorry I have to defer to your doc or PT on this one!

@user-qn8ey9ft9u 7 ай бұрын

Can i do this if i have 12 weeks post-partum c-section?? 😊😊

@nourishmovelove 7 ай бұрын

I would recommend following along with this ab challenge! www.nourishmovelove.com/diastasis-recti-program/ Keep up the great work mama!

@noir5160 3 жыл бұрын

youre my favourite

@nourishmovelove 3 жыл бұрын

You're so kind, thank you! Keep up the great work and keep coming back for more!

@baileyschlottag9193 2 жыл бұрын

Are all your ab workouts okay for diastasis recti? Or just the video that is labeled as being for DR?

@nourishmovelove 2 жыл бұрын

It depends on the severity of your DR but this is a good one to try, you'll just want to avoid any coning or doming in your midsection (potentially modify the bear crawl kick backs)! I also highly recommend this video -- kzfaq.info/get/bejne/q5qqatZzzq2qcWw.html

@baileyschlottag9193 Жыл бұрын

@@nourishmovelove thank you so much!! Really enjoying all your videos!

@VibesWitNina 9 ай бұрын

I’m slim and every one always has the idea slim girls can’t have a stomach or we’re pushing it out. I just want to look toned, I used to be in the army had and and workout every Saturday it was strict and limit pushing but recently I’ve just been eating a lot of fast food and sleeping. I’ll come back and reply to my own comment in 3 weeks tell y’all if I see results🎉🎉❤

@nourishmovelove 9 ай бұрын

Strength training is the name of the game!