Good grief, it’s been tough to work out lately. Friends, coworkers, family—it seems like at least half of my social circle has been talking about the complete lack of motivation that’s gripped them the last few weeks. (Tighten your tummy and tone every inch in just minutes a day with these exclusive ballet-inspired routines from Prevention’s Flat Belly Barre!) So, what do we need to pull us out of our nasty winter rut? A challenge! And this one, created by celebrity trainer Brett Hoebel, is fun, fast, and hits those two spots that all the extra couch time has made soft: the belly and butt. An express workout from Hoebel’s new 20 Minute Body program, it’s perfect for anyone on a time crunch (so, basically, all of us), and has just 4 moves. Aim to move through the circuit at least twice before calling, “Mercy.” For a real challenge? Aim to do it 3 or 4 times a week for the next month, and see how great you feel when it’s time to pull out the shorts. How to do it: Do each move for 60 seconds, completing as many reps as possible with correct form. Rest for 30 seconds before moving onto the next exercise. Repeat the circuit at least one more time.
- Butt Bridges Photos courtesy of Brett Hoebel
Lie on your back with knees bent, feet on the floor directly under your knees and hip-distance apart, arms at your side with palms facing up (A).Exhale as you press your heels into the floor and squeeze your glutes to lift your hips off the floor, extending your right leg as shown (B).Inhale as you return to the staring position and repeat for 1 minute.
- Capoeira Butt Builder Photos courtesy of Brett Hoebel
Start on your hands and knees, with hands under shoulders and knees bent under hips (A).Exhale and raise your right leg to the side with your knee bent at 90º until it’s parallel to the floor and perform a roundhouse kick by straightening your right leg (B).Inhale and bring your knee back underneath your hips, then exhale and perform a donkey kick by pressing your heel back and up toward the ceiling with your knee bent at 90º (C).Return to starting position. Continue for 30 seconds, then switch to the opposite side and repeat the reps for another 30 seconds.
- Brazilian Sit-Up Photos courtesy of Brett Hoebel
Start lying on your back with heels on the ground and hands in front of your chest (A).Exhale as you perform a sit-up by lifting your torso off the ground. As you perform the sit-up, draw your right knee into your chest. Keep your foot flexed and your hands up.Then, push your right leg out in front of you, leading with your heel, and sweep your left arm across your chest. Your right arm will extend to the right side (B).Return to starting position and continue alternating on the opposite sides for 1 minute.
- Lower Ab Drop Photos courtesy of Brett Hoebel
Start by lying on your back with your hands laced behind your head, shoulder blades slightly lifted off the floor, chin tucked, eyes looking toward your belly button, and both legs extended straight up to the ceiling (A).Inhale as you lower both legs until they’re several inches off the ground (B) and exhale as you lift your legs up to the starting position. The key to this exercise is keeping your back pressed flat against the floor and chin tucked.
MORE: Get The Body You Want In 20 Minutes A Day
