Site icon Bender Fitness

Equipment Free Workout to Sculpt your Belly and Booty

Please follow and like us:

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).

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





Exit mobile version