Every lady on this planet wants to have the perfect buttocks and abs. However, it is not so easy to achieve the ideal forms of the female body. Women stick to rigid diets and spend hours in the gym. Unfortunately, these efforts may not lead to a great result. Do not worry! Today, we would like to present you with a 15-minute butt and abs workout. This killer workout will involve your favorite body parts, save you time in the gym, and will help in achieving your fitness goals.

This 15-minute complete butt and abs workout includes exercises such as Leg Press (10-15 reps), Leg Plié Squeeze (10-15 reps), Deep Bench Lunge (8-12 reps on each leg), Bridge (10 reps), Medicine Ball Rotation (10-20 reps), Side Plank With Cable Pull (10 reps on each side), and Mountain Climber (10-20 reps). What’s more, you need to perform 3 sets of each exercise for your butt and abs.

However, if you want to speed up your results, and you are dreaming about a Kardashian buttocks, you must add cardio exercise to your daily routine. The best way to improve the look of your butt is cycling. Cycling is a great decision for your sexy buttocks. Try to add two or three bike sessions per week to your fitness plan to help remove fat from all over your body while strengthening your legs and glutes. Cycling will help you burn about 10 calories per minute over half an hour - that adds up to 300 calories.

In addition, try to change your meal plan. You need to eat high protein foods such as chicken breasts, salmon, turkey breasts, quinoa and beans. Eat some fruit before the gym for an energy boost. Also, you should avoid soda, sugary sweet and baked food. Limit your alcohol intake! Do not forget to consume foods rich in fiber (oatmeal, blueberries, almonds), and drink enough water. You should eat 5-6 small meals during the day.

The combination of cardio, healthy diet and a killer workout will help achieve your fitness goals. Just do it!

READ MORE: 5 exercises to melt fat from belly and hips

#1. Leg Press (10-15 reps)

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Credit: BetterMe

#2. Leg Plié Squeeze (10-15 reps)

Credit: BetterMe

Credit: BetterMe

READ MORE: 10 best exercises for women to lose weight

#3. Deep Bench Lunge (8-12 reps on each leg)

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#4. Bridge (10 reps)

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#5. Medicine Ball Rotation (10-20 reps)

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#6. Side Plank (10 reps on each side)

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#7. Mountain Climber (10-20 reps)

Credit: BetterMe

Credit: BetterMe

READ MORE: In case you didn't know, these 12 things are able to change your breasts

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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