The Ultimate Legs, Bums and Tums Workout
This article from iVillage provides some excellent advice on toning bums, tums and thighs. For each exercise start with 10 repetitions, then repeat the circuit as many times as you feel comfortable. As you get fitter and stronger, perform more reps each time, moving to 20, then 30.
“It’s not as hard as you may think to get off the couch and start working those areas you think you’ve neglected: legs, bums and tums. This exercise plan guarantees a firmer, more toned body in four weeks.” Sarah McClurey, Professional Fitness Management.
The iVillage simple workout
Single arm crunchies
Start as with normal crunchies lying on the floor with knees bent and hips width apart. Engage your abs, keep your neck and head in line with your spine, avoiding any curvature. Place your right hand behind your head and rest your left hand on your thigh. Lift both shoulders off the floor while sliding your hand along your thigh to your knee. Hold, then return to the floor. Do not pull on your head. Switch hands and repeat. Aim to do 20 reps in total (10 on each side, alternating after each one).
Leg Workout
The legs hold our biggest muscles, and exercising the legs is key to toning the thighs and buttocks.
Inner thigh raises
Lie on your right side with your back straight, hips square and feet together. Keep your head, shoulder, knees and ankles aligned. Pull your abdominals in and place your left leg on the floor at a right angle to your body. Keep your right leg straight and flex your foot so that your toes are towards you. Rest your head on your right hand. Place your left hand on the floor in front of you for support and breathe in. Breathe out as you slowly raise your right leg as high as is comfortable. Keep your leg straight and foot parallel to the floor. Hold briefly, then breathe in as you lower your leg so that your foot is about two inches from the floor and still parallel to it. Complete a set, then turn to your left side and repeat using your left leg.
Exercise To Get a Sexy Butt
Squats are one of the best exercises, both for building strength and toning. Athletes, footballers, dancers and martial artists all perform squats to build strength and muscle. These are key to toning up the thighs and bottom.
Intermediate squats
Stand with your back straight, chest lifted and abdominals in. Tilt your pelvis forward. Breathe in as you bend from your knees and hips and slowly squat down. Keep your weight over your ankles. Look forward and as you squat extend your arms straight in front of you at/or below shoulder height. Keep your back flat, chest lifted and knees in line with your feet. Don’t allow the squat to go beyond seat height. Keep your thighs parallel to the floor. Breathe out as you slowly stand up. Lead with your shoulders and keep your back flat and heels on the floor.
Warming up and cooling down
Warming up and cooling down are integral parts of any workout. Ideally a warm up should last for around 15 minutes including jogging on the spot, arm swings, shoulder rolls and general stretches – the same applies after exercising, when stretching will slow your blood flow back to normal.
Source: The ultimate legs, bums and tums workout, by Jacqui Ripley, iVillage
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