15-Minute Standing Abs & Booty Workout For Women over 50 | Low Impact, No Equipment
“15 MIN BOOTY & ABS – No Equipment Flat Belly & Round Booty Workout” YouTube: [VIDEO 15 minute abs and booty workout ON YouTube youtube.com]
Bodyweight Exercise Circuit:
If you prefer a choose-your-own-adventure approach, here’s a simple circuit you can do at home with no equipment:
Warm-up (2 minutes):
Marching in place for 30 seconds
Arm circles (forward and backward) for 30 seconds each
High knees for 30 seconds
Butt kicks for 30 seconds
Circuit (Repeat 2-3 times):
Each exercise: 30 seconds work, 15 seconds rest
Squats: Stand with feet shoulder-width apart, toes slightly outward. Lower yourself down as if sitting in a chair, keeping your back straight and core engaged. Push through your heels to stand back up.
High Knees: Run in place, bringing your knees up high towards your chest.
Fire Hydrants: Start on all fours, with hands shoulder-width apart and knees hip-width apart. Lift one knee out to the side, keeping your hips square and core engaged. Lower back down and repeat with the other leg.
Plank with Hip Dips: Start in a high plank position with forearms on the ground. Keeping your core tight, dip your hips down towards the ground on one side, then return to center and repeat on the other side.
Mountain Climbers: Start in a high plank position. Bring one knee towards your chest, then quickly switch legs.
Cool-down (1 minute):
Gentle stretches for your core, glutes, and quads (hold each stretch for 15-20 seconds)
Remember to listen to your body and modify exercises as needed. You can increase the intensity by adding weights or increasing the work time per exercise.
No matter which option you choose, have fun and get your sweat on!