Equipment Free Workout to Sculpt your Belly and Booty

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Hi Everyone!

It’s workout time! Today’s workout is focused on the Belly and Booty. Sculpt and shape your backside and tummy at the same time. During each exercise focus on proper form and range of motion (ROM).

This workout utilizes the large and small muscles of each area that we are targeting. This will help promote balance and strength in your body. You don’t want to create strength in one area, while neglecting another. Neglect can lead to skeletal adaptations and uneven strength, which can wreak havoc on your alignment.


I am now 26.5 weeks pregnant (not in the video, this was filmed pre-pregnancy). I don’t do any core exercises where I lie on my back or belly, and I am really missing the variety of exercises that I used to have at my disposal. I love working the core, because it is the foundation of strength for the rest of your body.

I am really looking forward to being cleared for a full workout routine after Baby Bender is born. This is my first baby, so I don’t know exactly what to expect when he is born. I will be waiting until my doctor clears me for a full exercise program, but I plan on getting myself walking as quickly as possible after birth. When I am at work I always tell my patients “Movement is the best medicine” and I firmly believe that (plus there is peer reviewed scientific research out there to support that).

drive in superman

I planned on filming a new workout yesterday, but I had a horrible, lingering headache through much of the day. When I finally felt better we went to the Drive-In to see Superman V. Batman (have I mentioned I am a total comic book nerd?) I also LOVE going to the Drive-In. I made sure I got in over 10,000 steps yesterday, but I skipped a formal workout because I just wasn’t feeling up to it.

Enjoy today’s workout!

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook:


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Or HIIT: Set your interval timer for 10 Rounds of 10/50 and go for max reps of each exercise.

1. Plank Jacks
2. Side V-Up/Hip Lift
3. Side V-Up/Hip Lift
4. Side Kick Stand (right)
5. Side Kick Stand (left)
6. Bow Heel Press
7. Heel Tap Abs
8. Plank Cross Pulse (right)
9. Plank Cross Pulse (left)
10. Temple Tap Abs

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice. 


This Week’s Workouts:

Metabolism Wake-Up Call: Home Workout-No Equipment

Full Body Sweat: Home Workout

Quick Sweat: 10-Minutes Per Round Full Body Workout-No Equipment

19-Minute Fat Burn: Body Weight Home Workout





4 thoughts on “Equipment Free Workout to Sculpt your Belly and Booty

  1. Because you are staying in shape while you’re pregnant, you will “bounce back” quickly after delivery for sure. It does help a lot! I had two pregnancies. For one of those two, I was in shape and it made a huge difference with my second pregnancy (for which I was overweight and 100% sedentary!).

    I understand you miss core workout. After baby Bender is born, you’ll sometimes miss your belly! We are made that way, haha. We get used to having a little human moving inside of us. There are some recommendations about core training and other exercises (such as jumping especially) after delivery. Needless to say we must take it easy and gradually to save our pelvic floor. But I think you got already the knowledge about that. 🙂
    Take care and thanks for those workouts. I love them.

  2. Jessica Anderson

    Hi Melissa,
    If you’re anything like me, you’re going to find that your body is even stronger after giving birth than it was before. I was amazed at how quickly I got out walking (within days) and how quickly I got my body back (within weeks) and then how quickly I had surpassed my original fitness level (within months). Having a baby makes us better people in all ways! Thank you for all your great workouts and for keeping up with your website during this busy time!
    🙂 Jess
    PS The main reason I bounced back so quickly was because of your website!

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