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 & Abs Express
Round 1 Round 2
Move #1 Butt Bridges
(hip bridges)
Same move
Move #2 Capoeira Butt Builder
(on all 4’s round kick + donkey kick)
Same move
Move #3 Brazilian Sit-Up
(sit up + capoeira push kick)
Same move
Move #4 Lower Ab Drop
(lying face up dropping 1 or 2 legs)
Same move


  1. Butt Bridges:

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.



  1. Capoeira Butt Builder:

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 its 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.


  1. Brazilian Sit-Up:

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.


  1. Lower Ab Drop:

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.