Best Workouts for Women Including Legs, Bums and Tums

A woman holding dumbbells and squating

Best Workouts for Women Including Legs, Bums and Tums

Do you wonder what exercises are the best for women? Then look no further! In this blog post, we will focus the best exercises for legs, bums and tums. We will also provide a beginner’s workout routine to help you get started. So ladies, let’s get toned and lose weight as a result!

Benefits of Legs, Bums and Tums Workout for Women

This low-impact, aerobic exercise helps burn many calories and can be used for targeting and toning certain areas of your body. It improves your stamina as well, so you can stay active for longer periods.

Doing a legs, bums and tums 30-day challenge can help you stay fit and healthy, enabling you to be productive both professionally and personally. Another fantastic benefit of having an LBT workout routine is that it can lower your stress levels and boost your confidence.

9 Legs, Bums and Tums Exercises

You can incorporate any of the following exercises in your legs, bums and tums home workout.


Your quadriceps, glutes and hamstrings will all be strengthened by doing squats. Aside from this, you’ll also benefit from better posture and mobility.

To do a squat, you should position your feet shoulder-width apart and keep your toes pointing out. Look straight ahead, bend your knees slowly and let your hips drop. When performing this exercise, make sure to maintain a straight back as much as possible to avoid being injured or straining yourself. Another tip is to make sure your knees do not extend beyond your toes while doing squats.

Single-leg Russian DeadLift (RDL)

Single-leg RDLs are great if you’re looking for a legs, bums and tums workout that uses weights. You will need a kettlebell or two kettlebells to do this exercise. It can also be performed using one or two dumbbells. This workout targets your glutes, hamstring and lower back muscles.

Start the exercise by shifting most of your weight onto your front foot. Gently bend your knee, and then push your hips backwards, allowing your torso to tilt forwards. You should start to feel a stretch in your thigh as you make the motion. Then, bring your leg back up to the starting position.


Lunges target and strengthen your quadriceps, glutes and hamstrings. You should always maintain a straight upper body with your shoulders back while making lunges. While keeping your back straight, take a step forward with one leg. Then, bring your hips down until your knees are in a 90-degree bend. Make sure that your knee does not extend past your foot as you do this.


This exercise will help you tone your upper abs and obliques. No equipment is necessary while doing crunches.

Start this exercise by getting on the floor and lying flat on your back. Now bend your knees by 90 degrees. Your knees should be exactly above your hips. The next step is raising your shoulders off of the floor and resting your fingers on each side of your head. Stay in this position for one second. Then, go back to the starting position and repeat.

Remember to tighten your core and keep your neck relaxed as you perform crunches. You should exhale during the crunch and keep a steady pace.

Flutter kicks

You can target your mid and lower abs and your entire core by performing flutter kicks.

To start, you will need to lie flat on your back. Be sure to keep your shoulders and head down when you do this, and raise your feet about 6 inches off the ground. Then, lift one leg up by 6 inches before instantly lowering it back down to its original position. Do the same with the other leg.

Like other core exercises, you must keep your back flat against the ground while doing flutter kicks. This is to ensure that your lower back is protected from injury.

Toe touches

You can work out and tone your upper abdominal muscles by performing toe touches. It helps slim down your waist and build core strength.

Lie flat on the floor to start the exercise. As you raise your legs above your hips, make sure that you keep your legs straight. You will need to raise your upper body to reach your toes. Hold this position for one second and then slowly lower yourself to the floor again. Don’t overdo reaching for your toes to avoid strains or injuries.

Single-leg glute bridges

Single-leg glute bridges are great for your lower back, glutes and hamstrings. To perform this exercise, lie flat on your back with your heels touching your bottom. Plant both of your feet firmly on the ground, and lift your hips up. Then, lift one foot off the ground and extend it. Raise your hips and lower them while still keeping your foot lifted and extended.

Side leg raises

Side leg raises are a simple but highly effective way to build strength and work your thighs, glutes and hips. Performing this exercise can increase hip mobility, improve body stability and enhance muscle endurance. While doing side leg raises, it’s essential to maintain a straight leg.

Donkey kick and crunch

Donkey kick and crunch is a form of resistance training that targets the obliques, glutes and abdominal muscles. Start the donkey kick and crunch workout by getting on your hands and knees, with both your hands under your shoulders and your knees below your hips. Then, extend your arm in front of you, and lift your opposite foot up. Get back to your starting position afterwards.

Legs, Bums and Tums Workout for Beginners

Here’s a simple legs, bums and tums workout plan you can follow.

  1.       Donkey kick and crunch: Do 10 to 15 reps on each side.
  2.       Single-leg glute bridge: Do 5 to 10 reps on each side.
  3.       Squats: Do 10 to 15 reps on each side.
  4.       Single-leg RDL: Do 5 to 10 reps on each side.
  5.       Lunges: Do 15 to 24 reps on each leg.
  6.       Bicycle crunches: Do 15 to 24 reps.

Legs, Bums and Tums Gym Workout Plan

Looking to tone and develop your muscles but don’t know where to start? At VH&F, we can help you create a gym workout plan that best suits your needs.

Join our gym now. Contact our team to learn more.