This legs, bums and tums workout is perfect for anyone looking to lose weight, tone up and increase their overall fitness. Check out our full workout plan for you to do either at home or at the gym.
What is a legs, bums and tums workout?
Suitable for both beginners and advanced fitness fanatics, everyone can benefit from a good legs, bums and tums (LBT) workout.
It’s a perfect gym workout for weight loss as well as toning up, with a particular focus on the obvious body parts (legs, glutes/bum and abdominal area).
By combining a variety of exercises that engage these muscle groups, LBT workouts help improve overall body toning, enhance core stability, and increase strength and stamina. An LBT workout typically includes a mix of cardio and strength training exercises such as squats, lunges, leg lifts, bridges, and abdominal crunches (all of which we’ll walk you through in a moment).
Before we get into a workout plan for you, let’s take a look at the benefits of this type of workout.
Benefits of a legs, bum and tum workout
Let’s take a look at the benefits of an LBT workout and how it can help you achieve your fitness goals.
- Tones muscles – enhances muscle definition in the lower body and core.
- Weight loss – burns calories and helps fat loss through high-intensity exercises.
- Builds strength – builds lower body and core strength, improving overall fitness.
- Boosts stamina – combines cardio and strength exercises to increase stamina and cardiovascular health.
- Improves posture – strengthens the muscles that support good posture, contributing to better alignment and reduced back pain. Check out these exercises for lower back pain if that’s something you struggle with.
- Convenient – these exercises are performed with minimal equipment, making it easy for home workouts.
10 legs, bums and tums workout exercises
All you need for this weight loss workout is a mat and optional weights. If you’re a beginner, feel free to do all exercises without the weights. You might feel more confident to add these into your workout later on as you gradually build your strength.
Rest for 10-20 seconds between each set. Remember to breathe throughout and adjust the sets depending on your fitness level.
- Jumping Jacks
Cardio exercise that works legs, glutes and core.
- Stand with your feet together and arms at your sides.
- Jump your feet out to the sides while raising your arms overhead.
- Jump back to the starting position with feet together and arms at your sides.
3 sets of 20 seconds.
- Squats
Works quads and glutes. Can add weights to this exercise.
- Stand with feet shoulder-width apart.
- Lower your body by bending your knees and hips, keeping your back straight.
- Return to the starting position.
Check out this guide on how to do a squat if you’re still unsure.
3 sets of 12-15 reps.
- Lunges
Works glutes, quads and hamstrings. Can add weights to this exercise.
- Step forward with one leg and lower your body until both knees are bent at a 90-degree angle.
- Push back up to the starting position and switch legs.
3 sets of 12-15 reps.
- Glute Bridges
Works the glutes. Can add weights to this exercise.
- Lie on your back with knees bent and feet flat on the ground.
- Lift your hips towards the ceiling, squeezing your glutes at the top.
- Lower back down.
3 sets of 15 reps.
- Leg Raises
Works legs and core.
- Lie on your back with legs extended.
- Lift your legs towards the ceiling, keeping them straight.
- Lower them back down without touching the ground (see how low you can get without touching the floor).
3 sets of 12-15 reps.
- Side Leg Raises
Works hips, thighs and glutes.
- Lie on your side with legs extended.
- Lift the top leg towards the ceiling, keeping it straight.
- Lower it back down and switch sides.
3 sets of 12-15 reps.
- Bicycle crunches
Works the abdomen.
- Lie on your back and lift your shoulders off the floor. Place your hands behind your head and bend your knees up.
- Bring one knee towards your chest while rotating your torso to touch it with the opposite elbow.
- Alternate knees in a pedalling motion.
3 sets of 20 reps (10 per side).
- Toe Touches
Works the abdomen.
- Lie flat on your back with legs extended straight up towards the ceiling.
- Reach your arms towards your toes, lifting your shoulders and upper back off the ground.
- Keep your lower back pressed into the floor and exhale as you reach up.
- Lower your upper back down with control, returning to the starting position.
3 sets of 15-20 reps.
- Side Lunges
Works quads, hamstrings and glutes.
- Stand with your feet together.
- Step out to the side with one leg and bend that knee, keeping the other leg straight.
- Push back to the starting position and switch sides.
3 sets of 12-15 reps per side.
10. Plank
It’s a killer to end on, but it’s great for testing your core strength!
- Start in a push-up position, with weight on your forearms and toes.
- Keep your body in a straight line from head to heels and hold.
Try and hold this for 30-60 seconds.
Cool down
Now you’ve completed your workout, don’t forget to cool down! Do 5-10 minutes of static stretching focusing on the legs, glutes and core muscles to avoid any injuries or strains on your muscles.
Feel free to adjust the duration and intensity of these exercises based on your fitness level. If you’re a beginner, you might start with fewer sets or shorter durations and gradually increase as you build strength and stamina.
An LBT workout is a great one to add into your fitness plan if you’re looking to burn fat and tone your muscles. If you enjoyed this one, why not check out our best upper body workout plan.
Looking for gyms in essex? We’re a gym and spa based in Witham, Essex – so check us out to start your fitness journey today!
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