8 Effective Legs, Bums and Tums Exercises to Tone Your Lower Body at Home

If you're looking for an easy-to-follow legs, bums and tums workout that you can do right in your living room, you're not alone. These types of workouts, often shortened to LBT exercises, are among the most popular lower-body and core routines because they target three major zones: your legs, glutes (buns), and abdominals (tummy).

Whether you're trying to build strength, lose fat, or simply tone your lower body, legs, bums and tums, exercises offer a time-efficient and accessible way to get results. No need for expensive equipment or a full gym setup, you just need a bit of space, some motivation, and a consistent routine.

This comprehensive guide walks you through everything you need to know, starting with why LBT workouts are so popular, and finishing with a full lower-body workout routine you can try at home.

Why Legs, Bums and Tums Workouts Are So Popular

The Benefits of LBT Exercises (Strength, Fat Burn, Toning)

Legs, bums, and tums workouts have gained popularity in gyms and home fitness programs for a simple reason: they're efficient and effective. By focusing on the largest muscle groups in your body, these routines help:

• Burn more calories due to increased metabolic demand.

• Strengthen lower body muscles like the quads, glutes, hamstrings, and calves.

• Improve posture and balance through core strengthening.

• Enhance joint stability, especially in the hips and knees.

When performed in circuits, LBT exercises also offer cardiovascular benefits, making them a great option for people looking to lose body fat, tone muscles, and improve endurance. Even a 20-minute bums and tums workout can leave you sweating and feeling the burn.

Incorporating legs bums tums exercises regularly can help reduce the appearance of cellulite, improve hip mobility, and boost overall lower-body strength, especially for those with sedentary jobs.

Who Should Do LBT Workouts? (Beginners to Advanced)

The beauty of legs, bums and tums workouts lies in their adaptability. Whether you're a complete beginner or a seasoned athlete, you can modify the intensity to suit your fitness level. For instance:

• Beginners can start with bodyweight-only movements like half squats or glute bridges.

• Intermediate users can add resistance bands or light dumbbells.

• Advanced users can increase repetitions, add jumping movements, or progress to more complex exercises like Bulgarian split squats or weighted pulses.

LBT workouts are especially great for:

• Women seeking tummy and thigh toning without bulking.

• Postpartum mothers looking to ease back into fitness.

• Men aiming to strengthen their posterior chain.

• Busy individuals wanting an at-home workout for bums and tums.

Because these exercises are low-impact (but can be made more dynamic), they’re also joint-friendly and accessible to older adults or those recovering from injury (with medical clearance).

Can You Do LBT Exercises at Home Without Equipment?

Absolutely. One of the main attractions of legs, bums and tums exercises is their minimal equipment requirement. All you really need is:

• A yoga mat or cushioned surface

• Comfortable workout clothes

• Water for hydration

• A timer or app for circuit tracking (optional)

Optional gear for progression includes:

• Resistance bands (great for glute activation)

• Dumbbells or kettlebells

• Stability balls

For example, exercises like flutter kicks, side leg raises, and reverse crunches need no gear at all. You can easily perform a full workout for bums and tums in your living room or bedroom, making this approach perfect for people with busy schedules or those who prefer privacy over crowded gyms.

What Muscles Do Legs, Bums and Tums Exercises Target?

When you commit to a legs, bums and tums workout, you're not just focusing on aesthetics, you’re strengthening critical muscle groups that support everyday movement, posture, and functional fitness. LBT workouts strategically target the lower body and core muscles that contribute to better balance, reduced risk of injury, and improved overall strength. Let’s explore which muscle groups these exercises activate and how they work together to give you visible, long-term results.

Lower Body Muscles: Glutes, Quads, Hamstrings, Calves

The “legs” and “bums” components of LBT workouts primarily engage the glutes, quadriceps, hamstrings, and calves. Here's a breakdown of each:

Muscle Group	Key Exercises	Function
Glutes	Glute bridge, squat, side leg raise	Hip extension, posture, core stability
Quads	Lunges, squats, squat pulses	Knee extension, walking, climbing stairs
Hamstrings	Reverse leg lifts, lunges	Hip and knee movement
Calves	Calf raises, jumping squats	Ankle movement, running, posture support

Strengthening these muscles doesn't just tone your body, it helps with athletic performance, injury prevention, and mobility. A balanced bums and tums workout that includes compound leg movements improves coordination, endurance, and power over time.

Core Muscles: Abdominals, Obliques, Lower Back

The “tums” part of your LBT routine involves working the abdominal muscles, which includes:

• Rectus abdominis (the "six-pack" muscles)

• Transverse abdominis (deep core stabilisers)

• Obliques (responsible for rotation and side bending)

• Erector spinae (lower back muscles)

These muscles are activated during exercises like sit-ups, reverse crunches, flutter kicks, and oblique crunches. A strong core stabilises your body during every movement, protects the spine, and can even relieve lower back pain.

Incorporating core and lower-body strength training together, like in legs bums tums exercises, ensures your entire trunk works in harmony with your lower limbs. This functional strength is crucial for sports, lifting, running, and even posture at your desk job.

How This Helps With Everyday Functional Fitness

When done consistently, legs, bums and tums workouts improve the muscles that power your daily movements. Consider these benefits:

• Walking and Climbing Stairs: Strong quads and glutes make this easier and reduce joint stress.

• Lifting and Carrying: Core and leg strength help you lift properly, minimising injury risk.

• Balance and Coordination: LBT routines enhance stability, particularly in older adults.

• Better Posture: A stronger core helps you stand taller and relieves tension from your back and shoulders.

The functional nature of LBT exercises makes them more than just a “toning routine.” They're a practical investment in your mobility, strength, and longevity, regardless of your fitness goal or age.

8 Best Legs, Bums and Tums Exercises to Do at Home

If you're looking to tone your thighs, tighten your glutes, and strengthen your core, these legs bums and tums exercises are perfect for creating a full-body burn without stepping into a gym. These exercises can be done individually or combined into a complete legs, bums, and tums workout at home.

Let’s explore each one in detail.

1. Lunge

Lunges are a classic legs and bums workout staple. They primarily work your quads, hamstrings, glutes, and also challenge your core stability.

How to do it:

1. Stand tall with feet hip-width apart.

2. Step one foot forward and lower into a lunge position until both knees are at about 90 degrees.

3. Push off your front foot to return to standing.

4. Repeat on the other leg.

Tips:

• Keep your torso upright and avoid leaning forward.

• Don’t let your knee extend past your toes.

Targets: Legs, glutes, and core Reps: 10–12 per leg

2. Squats & Half Squats

Squats are fundamental to any legs, bums, and tums workout. They engage nearly every lower-body muscle, especially the glutes, quads, and hamstrings.

How to do a basic squat:

1. Stand with feet shoulder-width apart.

2. Lower your hips back and down as if sitting into a chair.

3. Keep your chest lifted and core tight.

4. Rise back up to the starting position.

Half squats are a great modification for beginners or those with knee concerns, just lower yourself halfway instead of going to full depth.

Targets: Glutes, legs, and core Reps: 15–20

3. Sit Ups

An essential part of the tums and bums workout, sit-ups focus on your abdominal muscles, particularly the rectus abdominis.

How to do it:

1. Lie on your back with knees bent and feet flat on the floor.

2. Cross your arms over your chest or place your hands behind your head.

3. Engage your core and lift your upper body toward your knees.

4. Slowly lower yourself back down.

Tips:

• Don’t yank your neck forward.

• Use slow, controlled movement for maximum benefit.

Targets: Core and abdominal strength Reps: 12–15

4. Squat Pulse

This variation of the squat keeps your muscles under tension for longer, perfect for intensifying your bums and tums workout.

How to do it:

1. Perform a basic squat and hold at the bottom position.

2. Pulse up and down a few inches without standing fully.

3. Continue pulsing for 20–30 seconds.

Targets: Glutes, quads, and core endurance Time-based: 20–30 seconds per set

5. Flutter Kicks

Flutter kicks are a killer LBT exercise that focuses on the lower abs and also engages the hip flexors and legs.

How to do it:

1. Lie on your back with hands tucked under your glutes.

2. Lift both legs off the ground a few inches.

3. Kick your legs up and down in a small, rapid motion while keeping your core engaged.

Tips:

• Keep your lower back pressed into the floor.

• Control your breathing throughout.

Targets: Abs, lower tums, and thighs Time-based: 30 seconds

6. Reverse Leg Lifts

Also known as glute kickbacks, these exercises are perfect for sculpting and lifting your bums.

How to do it:

1. Start on all fours (hands and knees).

2. Keeping the knee bent, lift one leg up and back toward the ceiling.

3. Squeese your glutes at the top, then lower.

Tips:

• Keep your back straight and avoid arching.

• Focus on slow, controlled movement.

Targets: Glutes and hamstrings Reps: 12–15 per side

7. Side Leg Raises

These are excellent for working your outer thighs and glutes, ideal for toning the sides of your legs and bums.

How to do it:

1. Lie on your side with legs straight and stacked.

2. Raise the top leg to about 45 degrees, then lower slowly.

3. Repeat before switching sides.

Tips:

• Keep your hips stacked and aligned.

• Add ankle weights for extra intensity.

Targets: Gluteus medius, hip abductors Reps: 12–15 per leg

8. Reverse Crunches

This move zeroes in on your lower abs, making it a great finisher for your tums workout.

How to do it:

1. Lie flat with legs raised and knees bent at 90 degrees.

2. Engage your core and lift your hips off the ground, curling your knees toward your chest.

3. Lower slowly back to start.

Tips:

• Avoid using momentum, focus on your abs.

• Exhale as you lift, inhale as you lower.

Targets: Lower abs, core strength Reps: 12–15

These exercises can be mixed and matched depending on your fitness level and time constraints. Together, they form a well-rounded workout for bums and tums that also strengthens and tones your legs. Whether you’re building a legs bums tums workout plan for yourself or following an instructor, these exercises will get the job done.

Sample 15-Minute Legs, Bums and Tums Home Workout Routine

Creating a quick and effective legs, bums and tums workout doesn’t require an hour-long gym session. With just 15 minutes, you can challenge your entire lower body and core, torch calories, and build muscle tone. This sample workout routine uses the LBT exercises we’ve covered and puts them into a fast-paced format that’s perfect for beginners and intermediate users alike.

Format: Circuit-style Time: 15 minutes Equipment: None (optional: mat, timer, water) Structure: 40 seconds work / 20 seconds rest (per exercise)

🔁 Circuit Breakdown:

Exercise	Duration	Focus Area
Lunge	40 sec	Legs, Glutes
Sit Ups	40 sec	Core (Tums)
Squats	40 sec	Legs, Glutes
Flutter Kicks	40 sec	Lower Abs, Tums
Reverse Leg Lifts	40 sec	Bums, Hamstrings
Side Leg Raises (Right)	40 sec	Outer Thigh, Glutes
Side Leg Raises (Left)	40 sec	Outer Thigh, Glutes
Squat Pulse	40 sec	Glutes, Thighs
Reverse Crunches	40 sec	Lower Abs, Core

👉 Rest for 20 seconds between each exercise. 👉 Complete one full round (9 exercises = approx. 15 minutes with rest).

✅ Workout Tips:

• Warm-up before the circuit with 2 minutes of light cardio (marching on the spot, jumping jacks, or high knees).

• Maintain good posture and form to avoid injury.

• Adjust the work/rest ratio (e.g. 30s/30s) if you're a beginner.

• If you're more advanced, complete 2 rounds for a 30-minute full legs bums tums workout.

This 15-minute LBT workout at home hits all the major areas: toning your thighs, sculpting your glutes, and flattening your stomach. Whether you're doing it before work or as a post-dinner burn, this routine is efficient and scalable for any fitness level.

Want to take it further? Add ankle weights or resistance bands to increase intensity and challenge your muscles even more.

How Often Should You Do Legs, Bums and Tums Workouts?

One of the most common questions people ask is: “How many times a week should I do a legs, bums and tums workout?” The answer depends on your fitness goals, current activity level, and recovery capacity. However, for general toning, strength, and fat loss, the recommended frequency is:

✅ 2–4 sessions per week for optimal results.

This gives your muscles time to recover and rebuild stronger, especially after intense LBT exercises like squats, lunges, and crunches. Here’s a guide based on your goals:

Goal	Recommended Frequency	Notes
General fitness & toning	2–3 times per week	Combine with walking, cardio, or light activity
Fat loss & calorie burn	3–4 times per week	Add cardio (HIIT or steady-state)
Muscle building & shaping	3 times per week (alternate days)	Use progressive overload & resistance
Maintenance	1–2 times per week	For keeping results with less intensity

Tips for Weekly Planning:

• Don’t train the same muscle group daily. Your glutes, abs, and legs need recovery time.

• Combine with a rest day or upper body workouts to allow full-body balance.

• Add mobility/stretching sessions to reduce soreness and prevent injury.

By making legs bums tums exercises a regular part of your fitness schedule, you’ll improve posture, boost your metabolism, and feel stronger in your everyday movements. Consistency is key, just like brushing your teeth, keep it routine!

Benefits of a Consistent Legs, Bums and Tums Routine

Incorporating legs, bums and tums exercises into your weekly fitness regimen offers a variety of benefits, from improved muscle tone to overall better functional strength. These exercises target major muscle groups, which can help with both aesthetic and practical improvements.

Here's how a consistent LBT workout routine can enhance your body and fitness.

1. Improved Lower Body Strength

A well-rounded legs, bums, and tums workout builds strength in your legs (quads, hamstrings, calves), glutes, and core muscles. Stronger legs and glutes translate to better posture, more power during physical activities, and an overall improvement in your performance during sports or day-to-day activities like walking, running, and climbing stairs.

2. Toning and Muscle Definition

Consistency in LBT exercises helps reduce body fat and build lean muscle mass, particularly in your lower body and core. Over time, as you continue with your legs bums and tums workouts, you’ll notice a more sculpted and toned physique, especially in the thighs, glutes, and abs. The more often you engage in these exercises, the tighter and firmer your muscles will become.

3. Increased Calorie Burn

Although targeted legs bums tums exercises help with muscle tone, they also have a cardiovascular component, especially when performed in a circuit or with higher intensity. This will increase your heart rate, helping you burn calories. The larger muscle groups in your lower body also burn more calories than smaller ones, making LBT workouts ideal for fat loss.

4. Better Balance, Posture, and Stability

Strengthening the muscles in your legs and core helps stabilise your body, leading to improved balance and posture. This is particularly helpful for older adults or individuals who spend long hours sitting. By engaging in regular bums and tums exercises, you’re supporting your spine and reducing the risk of back pain.

5. Functional Fitness

Legs, bums, and tums exercises don’t just shape your body, they make daily tasks easier. Whether it’s lifting, bending, or carrying groceries, strengthening your core and lower body means you’ll have more strength and stamina to perform everyday movements with ease. The combination of flexibility, strength, and stability created by these workouts leads to better overall functional fitness.

Final Tips and Safety Advice for Legs, Bums, and Tums Workouts

While legs, bums, and tums exercises are highly effective and easy to do at home, it’s important to take some safety precautions to prevent injury and maximise results. Here are a few tips to ensure you’re working out safely and efficiently.

1. Warm Up and Cool Down

A proper warm-up and cool-down are essential before and after any workout, including legs bums and tums exercises. Warming up prepares your muscles for physical activity and helps increase blood flow to your joints. It also reduces the risk of strains or sprains.

• Warm-up: 5–10 minutes of light cardio (e.g., brisk walking, high knees) and dynamic stretching (e.g., leg swings, arm circles).

• Cool-down: 5–10 minutes of static stretching (e.g., hamstring stretches, calf stretches) to help relax muscles and improve flexibility.

2. Focus on Form

It’s tempting to rush through your legs bums tums exercises to finish quickly, but focusing on proper form will yield better results and minimise injury risk. Always:

• Keep your knees aligned with your toes during squats and lunges.

• Maintain a neutral spine (don’t arch your back) during core exercises.

• Move slowly through each exercise to activate the correct muscles.

If you’re unsure about your form, consider recording yourself or using a mirror to check your movements.

3. Start Slow and Progress Gradually

If you’re new to LBT exercises, don’t push yourself too hard at first. Start with simpler exercises like squats and glute bridges and focus on mastering the form. Gradually increase the difficulty as your strength and stamina build. You can do this by adding resistance (like dumbbells, resistance bands, or ankle weights) or increasing the number of sets and reps.

4. Rest and Recovery

Recovery is just as important as the workout itself. Your muscles need time to repair and rebuild after a challenging workout. Make sure to take at least one rest day between intense legs, bums and tums workouts, especially if you’re feeling sore. You can also engage in low-intensity activities on rest days, such as walking or yoga.

5. Hydrate and Fuel Properly

To support your fitness routine, stay hydrated and fuel your body with nutrient-dense food. Eating a balanced diet with a good mix of protein, healthy fats, and carbohydrates will give you the energy to power through your LBT exercises and enhance your results.

Expert’s Suggestions: Start Your Legs, Bums and Tums Journey Today

Even if you're looking to tone, strengthen, or simply feel better in your own skin, legs, bums and tums workouts are an excellent way to focus on your lower body and core. With minimal equipment and a few targeted exercises, you can shape and strengthen your legs, glutes, and abs from the comfort of your home.

Remember, consistency is key. Start with the basics, gradually progress, and make these exercises a regular part of your fitness routine. In no time, you’ll see visible results and feel more confident in your body. So grab a mat, start your bums and tums workout, and begin your fitness journey today!