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Flat Tummy and Tight Booty Workout

Writer's picture: Fit FocusFit Focus

Updated: Sep 25, 2024

 

If you're on a journey to sculpt a flat tummy and tighten your booty, this quick yet effective workout routine is perfect for you. Whether you're a fitness newbie or a seasoned athlete, this workout can be customized to your fitness level. With just 8 exercises, this routine targets your core and glutes, helping you achieve that toned midsection and lifted backside.



Flat Tummy and Tight Booty Workout:


1. Bicycle Crunches

  • Targets: Abs, obliques

  • How to Do It: Lie on your back with your hands behind your head and legs lifted. Alternate bringing your elbow to the opposite knee, cycling your legs as if riding a bike.

  • Duration: 45 seconds


2. Leg Raised Crunches

  • Targets: Lower abs

  • How to Do It: Lie on your back with your legs raised and knees slightly bent. Crunch up by lifting your shoulder blades off the ground, engaging your core.

  • Duration: 45 seconds


3. Bird Dog Pulses

  • Targets: Core, lower back, glutes

  • How to Do It: Start on all fours. Extend one arm forward and the opposite leg back, then pulse in this position before switching sides.

  • Duration: 45 seconds


4. Side-to-Side Squat

  • Targets: Glutes, thighs

  • How to Do It: Stand with feet shoulder-width apart. Squat down and step side-to-side while maintaining the squat position, keeping your glutes engaged.

  • Duration: 45 seconds


5. Lunge + Side Kick

  • Targets: Glutes, legs, core

  • How to Do It: Lunge forward with one leg, then rise and kick the opposite leg to the side. Return to the starting position and repeat on the other side.

  • Duration: 45 seconds


6. Donkey Kicks

  • Targets: Glutes, hamstrings

  • How to Do It: Start on all fours and kick one leg upward, keeping your knee bent. Lower it back down and repeat on the other side.

  • Duration: 45 seconds


7. 1-Leg Glute Bridge

  • Targets: Glutes, hamstrings, core

  • How to Do It: Lie on your back with one foot on the ground and the other leg lifted. Push through your heel to lift your hips off the ground, squeezing your glutes at the top.

  • Duration: 45 seconds


8. Superman

  • Targets: Lower back, glutes, hamstrings

  • How to Do It: Lie face down with arms extended in front of you. Simultaneously lift your arms, chest, and legs off the ground, holding at the top before lowering back down.

  • Duration: 45 seconds


Customize Your Routine

  • Beginners: Start with fewer repetitions and 3 rounds of the circuit.

  • Intermediate: Increase to 4 rounds and extend the duration of each exercise.

  • Advanced: Push yourself with 5 rounds, shorter rest periods, and longer exercise durations.


Consistency is key to seeing results. Incorporate this routine into your weekly workout schedule, aiming for at least 3 times a week. Not only will you notice a stronger core and firmer glutes, but you'll also feel more confident and energized.


Don’t forget to stay hydrated, fuel your body with nutritious foods, and maintain a positive mindset. A flat tummy and tight booty are within reach—just keep moving and believe in yourself!

Ready to get started? Let’s do this! 💪


 

Fit Focus

Your Partner in Transformation—Motivating You to Push Harder, Fuel Smarter, and Live Healthier!


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