Legs Bums and Tums Workout Routines

Workout Routines for Legs Bums and Tums

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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, but without focusing on legs bums and tums, it is hard to get a perfect body shape. It is a good approach to include exercises for every body part, but you can put more concentration on particular muscles.

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 muscle.
  • You should exercise five times a week.

Workout Routines for Legs Bums and Tums at Different Levels

Beginner Level

  • Gradually start working out for your muscles is always a handy approach. It’s good to start doing exercises with low-intensity level, and less repetition then you can step forward to the next level. This beginner level is carefully designed because initially, muscles are not used to with a new exercise and it’s better to give your muscles some time to adjust.
Start Up 25 Minutes
Cross Trainer Hill Program, 10 Minutes, RPE 6-7
Leg Extension 1 * 12
Leg Curl 1 * 12
Hip Adductor 1 * 12
Hip Abductor 1 * 12
Squats with Fitball 1 * 12
Basic Crunches 1 * 15
Basic Planks 1  set 45 seconds
Dorsal Raises 1 * 15

Intermediate Level

  • This level gets trickier and demands more efforts to perform your workouts. The time, duration and intensity level for all exercises increase for this intermediate level. You can start seeing changes in your body but you have to stick at least 6 weeks with this level before moving to next level. But keep in mind all this depends on an individual goal.
  • Focus on these exercises and perform your exercises according to their intensity and duration level.
Intermediate 35 Minutes
Cross Trainer Hill Program, 12 Minutes, RPE 7-8
Leg Extension 2 * 12
Leg Curl 2 * 12
Hip Adductor 2 * 12
Hip Abductor 2 * 12
Leg Press 2 * 12
Squats with Fitball 2 * 12
Basic Crunches 2 * 12
Basic Planks 2 * 12 45 seconds
Dorsal Raises 2 * 12

Advanced Level

  • This level is like a dream comes true because it is the toughest level and you need more commitment and hard work to workout at this level and ss as result, you will see dramatic changes within your body or you can say it is the stage where you can transform your body.
  • Look at these exercises how much time you should give and what intensity level is worth considering for you.
Advanced 45 Minutes
Cross Trainer Random Program, 12 Minutes, RPE 8-9
Leg Extension 2 * 12
Leg Curl 2 * 12
Hip Adductor 2 * 12
Hip Abductor 2 * 12
Squats with Fitball 2 * 12
Static Lunges 2 * 12
Basic Crunches 2 * 12
Basic Planks 2 * 45
Dorsal Raises 2 * 15
Reverse Curls 2 * 15

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Take a Glimpse of Best Exercises for Legs Bums and Tums

These workouts routines for Legs Bums and Tums 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.

Cross Trainer

  • Extend your home exercise center with our choice of cross coaches at Tesco coordinate. It minimized cardio machine is moderately generally profound effect, the smooth movement less demanding on the knees than a treadmill. What’s more, with a scope of levels and resistances, you can get a decent exercise whatever your wellness level.
  • There is no doubt about its effectiveness and health benefits that correlate with it. If you are thinking about toning up legs bums and tums 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 reduces excess fat from your upper back.
  • Maintain the level of intensity, 60-80 for intermediate and advanced, 50-60 for the beginner.

Leg Extension

  • The leg expansion is a resistance weight preparing exercise that objectives the quadriceps muscle in the legs. The activity is done utilizing a machine called the Leg Extension Machine. There are different producers of these machines, and everyone is somewhat unique.

Leg Curl 

  • When you plan for developing and strengthening muscles then you can’t 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.
  • The leg twist is a detachment exercises that objective the hamstring muscles. The activity includes flexing the lower leg against resistance towards the backside. Different activities that can be utilized to fortify the hamstrings are the glute-ham raise and the deadlift.

Leg Press

  • Your middle and the legs ought to make an impeccable 90-degree edge. This will be your beginning position. As you breathe in, gradually bring down the stage until your upper and lower legs make a 90-degree edge. Pushing essentially with the heels of your feet and utilizing the quadriceps backpedal to the beginning position as you breathe out.

Hip Adductor

  • 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.
  • The hip adductors are an intense muscle gather. They comprise of the Adductor Magnus, minimus, Brevis, as well as longus. The gracilis and pectineus muscles likewise are incorporated. The majority of the adductor fibers are innervated by the obturator nerve (L2-L4) besides the pectineus that is innervated by the femoral nerve (L2-L4).

Hip Abductor

  • These are the 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.
  • The hip adductors allude to a gathering of five muscles that make up the majority of the internal thigh mass. The essential capacity of this gathering is, astonishment, hip adduction! The gracilis, pectineus and adductor longus are the most shallow adductor muscles.

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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.

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 keeping them extending.
  • Remaining with your feet hip width separated and the Fitball between the divider and the little of your back, gradually bring down your bum as though going to sit into a seat. Hunch down until your thighs are parallel with the floor, holding your back straight and abs in. Push move down through your heels to come back to the begin position.

Dorsal Raises

  • Lie confront down on the floor with your hands at your sanctuaries and your shoulders loose. Take a full breath in, lifting your trunk off the floor. Hold quickly, then delicately lower to the floor breathing out.

Static Lunges

  • Rather than venturing forward to play out your lurch, you remain with one foot in front as well as the other one at the back, making a triangle with your legs. Without moving your feet, bring down your back leg until your knee nearly touches the floor while twisting your front leg, then rehash with your opposite side.

Reverse Curls

  • Stay strong with your middle upright while grasping a barbell at your shoulder width with the elbows holding the middle. The palm of the hands ought to confront down (pronated grasp). This will be your beginning position. While keeping the upper arms stationary, twist the weights while getting the biceps as you inhale out.

Hence, It becomes necessary to follow proper workouts routines for a gorgeous, attractive and healthy body. Those who do not focus on Legs Bums and Tums workout routines always lack in 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.

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Published by

shumriaz shahid

I am certified Nutrition for Sports and Exercise, Pre- & Post-natal Nutrition, Childhood Nutrition from UK. I am also advanced personal trainer ( Level 4).

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