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
BACK SQUAT You’ll need: Barbell How to
LEG PRESS You’ll need: No Equipment How to
LEG EXTENSION How to
LEG CURL You’ll need: Swiss Ball How to
WALKING LUNGE You’ll need: Dumbbells How to
ROMANIAN DEADLIFT You’ll need: Barbell How to
GLUTE BRIDGE How to
KNEELING GLUTE KICKBACK WITH DUMBBELL You’ll need: Dumbbells How to
INVERSE BALL KICKBACK You’ll need: Bench, Stability Ball How to
HANGING LEG RAISE You’ll need: Pullup Bar How to
RUSSIAN TWIST You’ll need: Medicine Ball How to
PLANKYou’ll need: No Equipment How to
GENERAL SITUP You’ll need: No Equipment How to
SIDE-TO-SIDE HIP DIP PLANK How to
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.
BARBELL DEADLIFTYou’ll need: Barbell How to
BATTLE ROPESYou’ll need: Rope Attachment How to
BENT-OVER BARBELL ROW
SINGLE-ARM DUMBBELL ROW How to
TIRE FLIP How to