Busy Schedule? Here’s a 15-Minute Daily Routine to Sculpt Your Abs and Glutes

June 1, 2025

Let’s face it — between work, errands, and everything else life throws at you, finding time to work out can feel impossible. But getting a toned core and sculpted glutes doesn’t have to mean long hours at the gym. In fact, all you need is 15 minutes a day, the right moves, and the right tool.

That’s where the Umay Ultimate Split-Style Detachable Pilates Abdominal Board comes in. This versatile piece of home workout equipment is compact, easy to use, and perfect for quick, effective sessions — especially when you’re short on time.

Here’s a 15-minute daily workout routine using the Umay Board that targets your abs and glutes, helping you tone up, build strength, and feel great.

⏱ The 15-Minute Abs & Glutes Routine

Warm-Up (2 Minutes)
Start with 30 seconds each of:

Marching in place
Bodyweight squats
Arm circles
Standing side bends

This gets your blood flowing and your muscles ready to work.

🔥 Workout (12 Minutes) — 3 Rounds of the Following Circuit:

1. Glute Bridge with Foot Press – 45 seconds
Lie on your back with your feet secured on the foot pedals of the Umay Board. As you lift into a glute bridge, press outward against the resistance.
💡 Tones glutes, hamstrings, and engages lower abs.

2. Ab Crunch with Resistance Bands – 45 seconds
Secure your feet under the board and grab the resistance bands. Crunch upward slowly while keeping tension on the bands.
💡 Targets upper and mid-abs with added resistance.

3. Leg Raises – 45 seconds
Lay flat on the board and hold the side handles. Slowly lift your legs, keeping them straight, and lower without touching the ground.
💡 Fires up the lower abs and improves core control.

4. Glute Kickbacks – 45 seconds (each leg)
Kneel on the board and place one foot in the strap. Kick backward with control, then switch legs after 45 seconds.
💡 Great for shaping and lifting the glutes.

5. Oblique Twists – 45 seconds
Sit upright on the board, hold a resistance band, and twist from side to side.
💡 Tones the sides of your waist and improves balance.

Rest for 1 minute between rounds.

🧘♀️ Cool Down (1 Minute)

Finish with gentle stretches:

Seated forward fold
Glute stretch (lying down, ankle over knee)
Side body stretch with arms overhead

This helps prevent soreness and improves flexibility.

✅ Why This Works

This quick, high-efficiency routine blends strength, resistance, and functional movement — all using just the Umay Pilates Abdominal Board. It activates all major muscle groups in your core and glutes, giving you visible results in less time.

Whether you're a beginner or experienced, this board adapts to your pace and fitness level — so you can keep progressing without the gym, equipment clutter, or time stress.