Let’s be real — there’s nothing like feeling snatched in your favorite jeans or rocking that cute dress with total confidence. But fitness isn’t just about looking good (although we love that too!). It’s about feeling strong, empowered and unstoppable in your own skin. If you’re ready to tone your abs and sculpt your glutes, here’s a workout plan to help you do exactly that.
Say hello to your new go-to moves that focus on the core and booty — because a strong center and lifted glutes are not just goals; they’re the key to better posture, injury prevention and walking through life with confidence. Let’s get into it, ladies!
CORE MOVES FOR THAT SNATCHED LOOK
These core exercises do more than help you look great. They strengthen your center, improve balance and boost overall body control. Oh, and they’ll help you work toward those toned abs you’ve been dreaming of.
PLANK (HOLD FOR 30-60 SECONDS)
This is the ultimate full-core challenge. Engage your abs, squeeze your glutes and don’t forget to breathe. The plank builds total body strength and gets your deep core muscles fired up.
Tip: Keep your body in a straight line from head to heels — no sagging hips!
SIDE PLANK (HOLD 30 SECONDS EACH SIDE)
Want to cinch that waistline? The side plank targets your obliques and challenges your stability like no other. Bonus: it strengthens your shoulders, too!
Spice it up: Add a leg lift for extra glute engagement.
RUSSIAN TWISTS (20 REPS)
This twisty move hits your obliques and improves your core’s rotational strength. Grab a dumbbell or a water bottle for an extra burn.
Tip: Keep your core tight and chest lifted. It’s all about control, not speed.
BICYCLE CRUNCHES (20-30 REPS)
These are a classic for a reason; they target both your upper and lower abs and your obliques. It’s the ultimate sculpting combo.
Pro move: Slow it down to really feel each rep. Remember, it’s quality over quantity.
BOOTY-LIFTING GLUTE AND THIGH MOVES
It’s time to turn heads and feel powerful from the ground up. These exercises are all about building strength, shape and muscle tone in your lower body.
Bonus: Strong glutes support your posture and improve athletic performance.
SQUATS (15 REPS)
This is the queen of booty workouts! Squats target your glutes, quads and hamstrings while also engaging your core. They’re a must-have in every snatched workout.
Glow-up tip: Add dumbbells or a resistance band for an extra challenge.
LUNGES (10 REPS PER LEG)
These are great for isolating each leg and evening out strength imbalances. You’ll feel this one in your glutes and thighs big time!
Form check: Keep your front knee behind your toes and your chest up.
BULGARIAN SPLIT SQUATS (8–10 REPS PER LEG)
Yes, they burn, but in the best way. This challenging move tones your thighs and lifts your glutes, all while improving balance and control.
Pro move: Elevate your back foot on a chair or bench and hold dumbbells for a true lower-body challenge.
GLUTE BRIDGES (15 REPS)
This one’s a booty builder! Glute bridges target your posterior chain and help wake up those sleepy glutes. They’re perfect as a finisher or warm-up move.
Extra burn: Pulse at the top or hold for five seconds before lowering.
Stick with it, and you’ll start to feel more energized, strong and snatched from head to toe.
WEEKLY SNATCHED SCHEDULE (QUICK AND EFFECTIVE!)
Here’s how to mix and match these moves into a weekly routine that keeps things fresh and fun:
- MONDAY: Core focus plus 15-minute walk or light cardio
- WEDNESDAY: Lower body burn (glutes and thighs)
- FRIDAY: Full-body combo (alternate all moves)
- SUNDAY: Gentle stretch or light yoga plus glute bridges