Home Training THE TRAINING ROUTINE TO BLAST FAT AND TIGHTEN YOUR ABS AND GLUTES

THE TRAINING ROUTINE TO BLAST FAT AND TIGHTEN YOUR ABS AND GLUTES

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You work hard in the gym to look and feel good all over, but let’s be real: There are certain areas we tend to fixate on the most, and for many of us, that’s our bellies and our butts. “Women are constantly asking me, ‘How do I get a firmer bootyand tighter abs?’” notes social media fitness star Valentina Lequeux. Her answer: this powerful conditioning routine, which features a mix of compound giant sets and isolation moves to target the lower body (especially the glutes) and core. “The compound moves help increase the size and density of the muscle tissue, while the isolation exercises help create better separation in the muscles for a more complete look,” says Lequeux. “Adding in a high-intensity training circuit helps burn body fat all over.”

Try this workout twice a week as part of your regular training, or incorporate elements from it into other parts of your routine. Make sure you’re also following a balanced, clean diet, says Lequeux, and you’ll soon spot a noticeable difference in the form of a firmer, tighter, and sleeker belly, butt, and thighs.

HOW IT WORKS

Split this workout into 2 giant sets (moves marked A, B, C, etc.) for glutes, followed by isolation moves for glutes and abs.

*For the giant sets: Increase weight as reps decrease. After last set, drop half the weight and do 20 reps. Do each move in the giant set with little to no rest, then rest 1 minute after each set. Finish with upper-body HIIT workout (under the main workout below).

Follow Lequeux on Instagram at @valentinalequeux.

THE TRAINING ROUTINE TO TIGHTEN YOUR ABS AND GLUTES

EXERCISE 1A

BACK SQUAT You’ll need: Barbell How to

Man does back squat exercise thumbnail
sets, 20, 15, 12, 10 reps, rest

EXERCISE 1B

LEG PRESS You’ll need: No Equipment How to

Leg Press thumbnail
sets, 20, 15, 12, 10 reps, rest

EXERCISE 1C

LEG EXTENSION How to

Leg Extension thumbnail
sets, 20, 15, 12, 10 reps, rest

EXERCISE 1D

LEG CURL You’ll need: Swiss Ball How to

Leg Curl  thumbnail
sets, 20, 15, 12, 10 reps, rest

EXERCISE 2A

WALKING LUNGE You’ll need: Dumbbells How to

Walking Lunge  thumbnail
sets, 20, 15, 12, 10 reps, rest

EXERCISE 2B

ROMANIAN DEADLIFT You’ll need: Barbell How to

Romanian Deadlift thumbnail
sets, 20, 15, 12, 10 reps, rest

EXERCISE 2C

GLUTE BRIDGE How to

Glute bridge thumbnail
sets, 20, 15, 12, 10 reps, rest

EXERCISE 3A

KNEELING GLUTE KICKBACK WITH DUMBBELL You’ll need: Dumbbells How to

Kneeling Glute Kickback With Dumbbell thumbnail
sets, 20 rep, rest

EXERCISE 3B

INVERSE BALL KICKBACK You’ll need: Bench, Stability Ball How to

Inverse Ball Kickback thumbnail
sets, 20 reps, rest

EXERCISE 4A

HANGING LEG RAISE You’ll need: Pullup Bar How to

Hanging Leg Raise thumbnail
sets, 20 reps, rest

EXERCISE 4B

RUSSIAN TWIST You’ll need: Medicine Ball How to

Russian Twist thumbnail
sets, 20 reps, rest

EXERCISE 4C

PLANKYou’ll need: No Equipment How to

Plank thumbnail
sets, 1 min.reps, rest

EXERCISE 4D

GENERAL SITUP You’ll need: No Equipment How to

Situp thumbnail
sets, 20 reps, rest

EXERCISE 4E

SIDE-TO-SIDE HIP DIP PLANK How to

Side-To-Side Hip Dip Plank thumbnail
sets, 20 reps, rest

THE UPPER-BODY HIIT FINISHERAdd on this high-intensity interval-training circuit, which also incorporates some exercises to target the back, at the end of your workout. Do it once through as a metabolic finisher; if time permits, add on a second round.

EXERCISE 1

BARBELL DEADLIFTYou’ll need: Barbell How to

Barbell Deadlift thumbnail1 sets, max weight, 12 reps

EXERCISE 2

BATTLE ROPESYou’ll need: Rope Attachment How to

Battle ropes thumbnail
1 min.reps, rest

EXERCISE 3

BENT-OVER BARBELL ROW

Bent-Over Barbell Row thumbnail
1 sets, max weight, 12 reps, rest

EXERCISE 4

SINGLE-ARM DUMBBELL ROW How to

Single-Arm Dumbbell Row thumbnail
1 sets, max weight, 12 reps

EXERCISE 5

TIRE FLIP How to

How To Do A Tire Flip thumbnail
1 min.reps, rest