Workout Routines for Legs, Bums, and Tums
It is a remarkably challenging thing to know that how to tone up your full body. More importantly how to firm up your legs and bums at the same time when you are working out to lose your belly fat. Everyone wishes to have sexier and stunning looks and without focusing on legs bums and tums it is hard to think about this fitness. Exercise plays a key role to obtain such kind of attractive body. Workout routines must include a workout for each body part. Symmetry matters when we talk about body shape.
When you start following below-mentioned workout routines, you should keep in mind these following things
- Workout routines already include the warm-up session.
- Do a couple of stretches once you finished your workout.
- You must concentrate on the particular muscles.
- Exercise five times a week.
Start up 25 min
|Intermediate 35 min||Advanced 45 min|
|10 min||Cross Trainer
|12 min||Cross Trainer
|1 set of 12 Repetitions||RPE 6-7||2 sets of 12-15 Repetitions||RPE 7-8||2 sets of 12 Repetitions||RPE 8-9|
|Leg Extension||Leg Extension||Leg Extension|
|Leg Curl||Leg Curl||Leg Curl|
|Hip Adductor||Hip Adductor||Hip Adductor|
|Hip Abductor||Hip Abductor||Hip Abductor|
|Squats with Fit-ball||Squats with Fit-ball||Squats with Fit-ball|
|Leg Press||Static Lunges|
|Basic Crunches||12||Basic Crunches||2 * 15||Basic Crunches||2 * 15|
|Basic Plank hold- from knees||30 sec||Basic plank hold- from knees||45 sec||Basic plank hold- from knees||2 * 60 sec|
|Dorsal Raises||15||Dorsal Raises||2 * 20||Dorsal Raises||2 * 30|
|Reverse Curls||2 * 15||Reverse Curls||2 * 20|
These workouts routines are designed according to a beginner, intermediate and advanced users. You can jump up to the second level once you can fully perform your current level. These exercises are best to tone up, firm up and fat from belly and make you sexy within no time if you stick with these workout routines.
Effective Workout Routines
Cross trainer refers as elliptical. There is no doubt about its effectiveness and health benefits that correlate with it. If you are thinking about bums, tums and legs are toning up then you can’t skip this exercise. It works efficiently for the lower region that includes quads and calves and meanwhile also an exceptional exercise that tone up your upper portion such as biceps and triceps as well. Mainly, it removes flab under arms and reduce excess fat from your upper back. It is a best replace of jogging and loaded with numerous benefits and even much safer than jogging. While jogging you through your whole body weight on the surface that can cause back pain in a long run.
Maintain the level of intensity, 60-80 for intermediate and advanced, 50-60 for the beginner.
Adductor movement describes as a lateral movement towards the mid-line of your body. This incredible exercise is used to strengthen the inner thigh muscles and give it to a proper shape.
Abductor movement can be best described as a lateral movement away from the midline of your body or external or outward movements of your legs. This exercise works better for glutes and tensor fasciae late muscles. So, if you want to lift your butts then this probably be the best option available.
Squats with the Fit ball:
Squats always helpful for building and strengthening quads muscles. While using a fit ball, you can tone up your arms too by keep them extending.
Basic Plank Hold:
You can tone up your tummy by performing planks. Planks are also good for giving strength to your core muscles and maintain your posture as well.
Leg Curl and Leg Press:
When you are planning for developing and strengthening muscles then how you can skip leg curl and leg extension exercises? Leg curl engages glutes and hamstrings muscles in a single move. Leg extensions exercise works better for quads muscles. So these two exercises are extremely useful for giving strength to the lower body.
It becomes necessary to follow proper workouts routines for gorgeous, attractive and healthy body. Those people who do not focus on legs, bums and tums, always lack in gaining quality fitness and probably their body shapes are not up to the mark. Giving 30 to 45 minutes to these workout routines on a regular basis may change the whole scenario.