Sexy Butt & Abs

Target your trouble spots in one complete workout.

The Oxygen Team | February 09, 2016

Ask most women about their “trouble zones” and it’s almost unanimous — their butts and abs. With that in mind, we’ve created an exclusive routine that does it all — pairs up your favorite body parts, saves you time in the gym and gets you jaw-dropping results in less than a month!

Butt Builders

Leg Press

Sets: 3 | Reps: 10–15

Why Do It: Your legs can be the toughest part of your body to strengthen and tone. The leg press — designed to boost lower-body strength — is one of the most efficient ways to sculpt and define both your legs and butt.

How To Do It: Place your feet high up on the foot plate of a leg press machine, spacing them widely; this will help put the emphasis on your butt. Release the safety handles at your sides and bend your legs to 90-degree angles. Pushing through your heels, extend your legs without locking your knees, then retract slowly, using negative resistance. You will feel the burn in your hamstrings and butt on the negative (the descent) and your quads on the positive (on extension).

Trainer’s Tip: When you’ve done 10 reps and think you are maxed out, think again! Do five more half presses and feel the burn!

Leg Plié Squeeze

Sets: 3 | Reps: 10–15

Why Do It: To enhance your glutes and inner thighs.

How To Do It: With your feet spaced wider than shoulder-width apart, hold a dumbbell with both hands, arms slightly bent and extended toward the floor. Keep your shoulders back, core tight, toes pointing out at 45-degree angles. Bend your knees until your thighs are about parallel to the ground, then press through your heels and squeeze your glutes to return to the starting position.

Deep Bench Lunge

Sets: 3 | Reps: 8–12 (on each leg)

Why Do It: Lunges are a great way to work the lower body, but using the bench increases your intensity level, works your legs and butt, and challenges your core. Bonus: it also improves your balance.

How To Do It: Stand at least two feet away from a bench and extend your right leg back so the top of your foot rests on the bench. Bend your left leg, ensuring that your knee does not extend beyond your toes. If it does, slowly shift your foot forward to keep your shin and foot at a 90-degree angle on the downward motion. When your set is complete, repeat the move on your opposite leg.

Bridge

Sets: 2 | Reps: 10

Why Do It: It targets your butt and hamstrings, and it’s a great do-anywhere move!

How To Do It: Lie on the floor with your knees bent, feet flat on the floor and arms extended along the sides of your body. Gently lift your glutes off the floor as high as you can, then return to the start.

Trainer’s Tip: Make it harder: hold a weight plate across your pelvis as you lift.

Abs Builders

Those glutes moves were tough, but you’re not through yet! after the bridge, rest one minute, then move on to your abs exercises.

Medicine Ball Rotation

Sets: 3 | Reps: 10–20

Why Do It: Your lower abdominals will love you!

How To Do It: Grab a four- or six-pound medicine ball and sit on an exercise mat, leaning back about 45 degrees. Keep your knees bent and feet flat on the floor; move your feet further away from your body to make this move harder. Extend your arms in front of you and rotate through your core, first to the left, then to the right for one repetition, keeping your eyes on the ball as you move.

Side Plank With Cable Pull

Sets: 3 | Reps: 10 (on each side)

Why Do It: You’ll target your obliques and your deepest core muscles.

How To Do It: Attach a D-handle to a pulley set to about knee height. Lie on your side a few feet away from and facing the weight stack, and grab the handle in your upper hand. Lift into a side plank with your legs stacked, lower arm straight and your upper arm extended in front of you. Pull the handle toward your shoulder, keeping your hips lifted and your shoulders facing forward. When done, repeat on your other side.

Mountain Climber

Sets: 3 | Reps: 10–20

Why Do It: You’ll strengthen your core and increase your heart rate.

How To Do It: Get into push-up position with your hands on the floor, heels raised so your body weight is supported by your toes. Bend your right leg, bringing your knee as close to your chest as you can, then quickly bring it back to the starting position and repeat with your left leg for one rep. Complete the set, alternating legs.

Get Your Best Butt With The Bike

This routine is great for improving the look of your tush, but adding a bout of cycling to your workout will make your results come even quicker. The key to bike training is intervals – alternating quick bursts of near-maximum effort with lower-intensity periods of activity. Add two or three bike sessions per week to your plan to help remove fat from all over your body while strengthening your legs and glutes.

Why Do It: Burn about 10 calories per minute over half an hour — that adds up to 300 calories (based on a 155-pound woman cycling at 12 to 14 mph).

How To Do It: Choose the hill program on your indoor bike for a preprogrammed ride, sign up for an indoor cycling class at your gym, or make your own program. Here’s how: pedal with light resistance for three minutes to warm up; over the next four minutes, increase resistance by one or two levels per minute. Try to keep the rotations per minute (RPM) the same no matter what your resistance. When you reach minute eight, release the tension on your bike by one level per minute until you are back at your starting resistance. Repeat this circuit twice, then cool down at your starting resistance level for three to five minutes.

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The Oxygen Team