With over 621k followers on Instagram alone, the ‘babes’ behind Base Body Babes, Felicia and Diana, are two of the most respected trainers in the world.

With an aim to inspire and motivate every woman to live and breathe all things health and wellness, the power duo have shared an at-home workout they swear by to tone those glutes and legs, and whip those abs into shape.

Enjoy!… but be warned you will be hobbling the next day.

Base Body Babes’ Simple + Effective workout

1. Body weight squat

Reps: 20

How to:

Start with your fingers crossed over with your chest nice and upright. Keep your feet pressed down and slightly wider than hip-width apart and slightly pointed outwards.

Look straight ahead and squat to as deep as your mobility allows.

If you can’t squat too low, that’s okay – just as long as you’re maintaining a nice neutral spine position and you’re looking straight ahead with your chest up. Also make sure your knees are pointing in the same direction as your toes.

2. Glute bridge

Reps: 20

How to:

Lie flat on the floor with your knees up. Keep your feet further away from your bottom to engage your glutes more.

Drive your hips to the ceiling, squeezing your glutes, and then lower your body back down.


To really engage the glutes, lift your toes off the floor.

3. Mountain climber

Reps: 20

How to:

Start on all fours. Place your hands directly underneath your shoulders and get up on your toes. Keep your core nice and engaged.

Drive one knee up towards your chest then drive it back down. Repeat on the other leg. This is one rep.


To make this more difficult, pick up the pace and run it out. Ensure your core is nice and tight throughout.

4. Plank

Hold for 20 seconds

How to:

Get down on all fours. Place your elbows directly under your shoulders. Keep your hands flat and separated and your legs separated, too. Engage your core and slightly sink your pelvis forwards. Hold this position for 20 seconds. Ensure you don’t allow your body to sag and you keep a nice neutral spine position throughout.

Follow the Base Body Babes program by heading to their site here and follow them on Instagram @basebodybabes.

Want more workouts? Try Tiff Hall’s 5-move ab challenge that will get you results in a week. Plus, the KIC girls’ ultimate at-home boxing workout to tone your arms and core.

Know someone who would find this interesting? Share this article with them!