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Shape Up: Ultimate Legs, Bums, and Tums Workout for Toned Results

In this post:

Are you aiming to shape up your legs, bums, and tums? 

Many people aim to strengthen these areas for better health and confidence. 

However, finding the right exercises and staying motivated can be challenging. 

Worry less because we have the ultimate solution made for you.


Explore our simple yet effective exercises designed to shape up your legs, bums, and tums. 

We'll guide you step by step, helping you reach your goal of toned muscles and feeling confident in your body.

Why should we focus on legs, bums, and tums?

These are the parts of our body we use the most in our daily lives. When we strengthen them, we're not just making them look better, we're making everything easier.

Legs

Strong legs are essential not just for walking or running but also for smaller movements like climbing stairs and maintaining balance. 

They contribute to stability and confidence in daily activities.

Bums

Toned Bums offer more than just aesthetic benefits. 

They improve posture, support the back, and make activities like running and jumping easier, enhancing overall comfort in daily life.

Tums

A strong core, including the abs and surrounding muscles, is important for balance, spine support, and overall body resilience. 

It's about building a strong foundation for the entire body, not just achieving a flat stomach.

Warm-Up and Safety Tips for Legs, Bums, and Tums

Before starting your workout, it's important to warm up properly to prevent injuries and prepare your muscles for exercise. 

Here's a quick and effective 5-minute warm-up routine:

Jumping Jacks

   - Do these for 1 minute. Jump while clapping your hands over your head and then bring them back down by your sides.

Arm Circles  

   - Spend 30 seconds swinging your arms in circles, both forward and backward.

High Knees

   - Jog in place, lifting your knees as high as possible, for 1 minute.

Leg Swings  

   - Stand straight and swing one leg back and forth for 30 seconds, then switch to the other leg.

Hip Circles

   - With hands on your hips, rotate your hips in circles for 30 seconds in one direction, then switch directions.

Effective Legs, Bums, and Tums Workout

This workout targets your legs, bums, and tums with a mix of strength training and cardio. 

This is designed to be direct, effective, and easy to follow, helping you tone your legs, bums, and tums efficiently.

Do it 3-4 times a week for great results.

1. Squats - A classic exercise that works wonders for your legs and bum muscles.

How to do it:

  - Stand with feet shoulder-width apart, toes slightly turned out.

  - Lower your body as if sitting in a chair, keeping your chest up and knees behind your toes.

  - Push through your heels to return to the starting position.

Try doing 3 sets of 15 reps each to feel the burn in your legs and bum. Squats might seem simple, but they're super effective for toning up those key areas.

2. Lunges - Great for working out your legs, bum, and even your core muscles.

How to do it:

  - Stand with feet together.

  - Step forward with one foot, ensuring your knee doesn't go past your toes.

  - Lower your body until both knees are at 90 degrees.

  - Push back up using your front leg.

  - Switch legs and repeat.

Try doing 3 sets of 12 lunges on each leg. You will feel challenged but you'll get stronger with practice.

3. Glute Bridges - Great for your bum and lower back.

How to do it:

  - Lie on your back with knees bent and feet flat on the ground.

  - Lift your hips, squeezing your bum muscles at the top.

  - Lower your hips back down.

Aim for 3 sets of 15 repetitions. This exercise helps strengthen your glutes and lower back, contributing to better posture and overall stability.

4. Planks - Planks build core strength and stability.

How to do it:

  - Start by lying face down. 

  - Lift your body up so you're supported by your elbows and toes.

  - Make sure your body forms a straight line from your head to your heels.

  - Keep your core tight and hold the position.

Do 3 sets, holding each plank for 30-60 seconds. Planks might seem simple, but they work your abs and other core muscles.

5. Leg Raises - These are great for working on your lower abs and helping to tone your stomach.

How to do it:

  - Lie flat on your back with legs straight.

  - Lift your legs to a 90-degree angle with your body.

  - Lower them back down without touching the ground.

 Aim for 3 sets of 15 reps. This exercise is simple but effective, and you can feel it working on your lower abs.

6. Step-Ups - A great exercise for your legs and glutes, and also give your heart a good workout.

How to do it:

  - Stand in front of a sturdy bench or step.

  - Step up with one foot, then the other.

  - Step back down one foot at a time.

Do 3 sets of 12 reps for each leg. This exercise not only strengthens your muscles but also helps improve your balance and coordination.

7. Bicycle Crunches - Bicycle crunches are a great way to work your entire abdominal area. They help you strengthen your core and can be done easily at home.

How to do it:

  - Lie on your back with hands behind your head.

  - Lift your knees to a 90-degree angle.

  - Pedal your legs, touching your right elbow to your left knee and vice versa.

Do 3 sets of 15 reps on each side. This exercise is simple but very effective for getting your abs stronger and more toned.

8. Deadlifts - A great exercise that works out your lower back, glutes, and hamstrings, all those muscles around your bum and the backs of your legs.

How to do it:

  - Stand with feet hip-width apart.

  - Hold a barbell or dumbbell in front of your body.

  - Bend forward at your hips, keeping your back straight.

  - Stand back up once you feel a stretch in your hamstrings.

Try doing 3 sets of 12 reps of deadlifts during your workout routine. They're a great way to strengthen those muscles in your lower body and help you feel stronger overall.

9. Side Leg Raises - These are great for working the outer thighs and glutes, which are the muscles on the sides of your hips and bum.

How to do it:

  - Lie on your side with legs stacked.

  - Lift your top leg as high as possible without moving your hips.

  - Lower it back down slowly.

Repeat this movement 15 times on each leg, and aim to do 3 sets in total. Side leg raises might seem simple, but they're effective at targeting those muscles on the side of your body.

10. Russian Twists - A good exercise for working your side muscles, called obliques, and your whole core.

How to do it:

  - Sit with knees bent and feet off the ground.

  - Lean back slightly and hold a weight or medicine ball.

  - Twist your torso to the right, then to the left.

Try doing 20 twists total, which means 10 twists to each side, for 3 sets. It might feel tough at first, but it's a really good workout for your core muscles.

Cool Down and Stretching

After you finish your workout, it's time to cool down and give your muscles some love with some stretching. 

Spending around 5-10 minutes stretching can help your muscles recover and prevent them from feeling stiff later on.

Here are some stretches you can try:

Hamstring Stretch

Sit on the floor with one leg straight out and the other bent. Lean forward and reach for your toes on the straight leg.

Quad Stretch

Stand on one leg and bring the other foot towards your bum, holding onto your foot to feel the stretch in the front of your thigh.

Glute Stretch

Lie on your back and cross one ankle over the opposite knee. Bring your knee towards your chest to feel the stretch in your glutes.

Child's Pose

Kneel on the floor and sit back on your heels. Extend your arms out in front of you and lower your chest towards the floor for a gentle stretch in your back and shoulders.

Side Stretch

Stand up straight with your feet together. Reach one arm overhead and lean towards the opposite side, feeling the stretch along the side of your body.

Nutrition Tips for Toning Legs, Bums, and Tums

Let's talk about food! Eating right is just as important as exercising when it comes to getting those legs, bums, and tums toned up. 

Here are some simple tips to help you eat better while you're working out:

Protein

Your muscles need protein to get stronger and repair themselves after a workout. 

Try to include foods like chicken, fish, eggs, beans, and nuts in your meals.

Healthy Fats

Believe it or not, fats can be good for you.

Avocados, nuts, seeds, and olive oil are full of healthy fats that can help your muscles recover faster.

Complex Carbs

Carbs are a fuel for your body, especially when you're working out. 

Try to eat whole grains, fruits, and veggies to keep your energy levels up.

Hydration

Don't forget to drink plenty of water throughout the day.

Staying hydrated is important for your muscles to recover properly.

Avoid Junk Food

We all love a treat now and then but try to limit how much junk food you eat. 

Eating too many sugary snacks, fast food, and soda can make you feel tired and slow down your progress.

What to expect from a legs, bums, and tums class?

In a legs, bums, and tums class at Primal Strength and Movement, expect a workout that's both fun and active, helping to tone up the areas you're focusing on.

Our classes are made to be enjoyable and effective, helping you get in shape and feel good about yourself.

Our instructors are experienced and will be there to help you with the right way to do each exercise. They'll make sure you stay safe while you work out.

We have different classes, Online Gym Coaching, Group Training, Personal Training, and even classes for mums. This way, you can pick the class that works best for you.

No matter which class you choose, you can expect to see real changes in your body and feel more confident in yourself before you know it.

Strengthening Your Way to Confidence

Getting toned legs, bums, and tums needs you to stick with it and keep trying. 

Doing these exercises regularly and eating right, you're on your way to getting the body you want. 

Listen to your body, drink enough water, and keep pushing yourself. 

You can do more than you think! 

Find the right fitness plan for you at Primal Strength and Movement Gym. 

We have also put together a selection of articles to guide you on your fitness journey.

Begin your fitness adventure today with our ultimate legs, bums, and tums workout, and notice yourself getting stronger after every session.

Written by admin

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