The Ultimate 30 Minute Legs and Abs Workout
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This week our featured workout is a legs, abs and buttocks workout that is guaranteed to set that core and those glutes on fire! The muscles of the lower body (especially the glutes) are some of the largest and hardest working muscles in your body. But what you might not know is how interconnected abs, legs and thighs really are. Aside from creating a lifted and toned butt, incorporating exercises for the abdomen and hips are crucial in creating stabilization in the pelvis and aiding in balance, mobility, and preventing back pain.
This workout uses a series of three circuits to target each muscle group, making sure to create a workout that strengthens the abs and legs at home in the ultimate workout routine.
Abs, Butt, and Thigh Circuit Workout
In the thigh circuit, you will find a sumo squat series that targets the inner thighs, outer thighs, and glutes in a set of compound exercises that create lean, toned legs while simultaneously strengthening the leg muscles at home without any equipment. The wall exercises add in a bonus challenge to push the thighs to fatigue and challenge your mental willpower. The set finishes with a series of lunges and leg lifts that continue to target the lower body with some of the best exercises for thighs.
In the butt circuit, you will find a combination of both standing and mat exercises, gearing up to work every muscle of the glutes. These exercises help to lift and firm the buttocks, creating that coveted, sculpted booty. The single leg glute bridge is another butt and thigh exercise that is meant to challenge your strength, stability, and ability to push through that burn!
In the abs circuit, we’re incorporating a few of the best ab exercises for the lower, transverse abs, as well as the upper abs. Each ab exercise also uses the legs to help strengthen the hip flexors and create added difficulty. You won’t find endless crunches here!
Beginner Friendly Workout
This bodyweight workout is a great beginner-friendly option since it can be done at home, in the gym, or while traveling. While some of these exercises can be difficult, or you may find that you’re unable to finish the thigh or leg holds, there are many modifications listed below to use until you become strong enough in your legs and core.
Short on Time?
We know that often you might not have time for a full 30-minute workout. You can easily shorten this leg, ab and glute workout routine by turning it into a 15-minute workout. Simply do only one set of each circuit.
Want a Cardio Twist?
Looking for more added cardio in your workout routine? Turn this into a HIIT workout by incorporating short bursts of cardio between each exercise.
Between each thigh exercise, add in 30 seconds of cardio by choosing one of the following exercises: jumping jacks, high knees, or butt kicks.
Between each butt exercise, add in 30 seconds of cardio by choosing one of the following exercises: jump squats, star squats, or lunges.
Between each ab exercise, add in 30 seconds of cardio by choosing one of the following exercises: bicycle crunches, sit-ups, or flutter kicks.
Give yourself a full 1:00 rest in between circuits.
See our full workout series here.
The Ultimate At Home Abs, Butt + Thigh Workout (30 Minutes!)
Watch the video:
Suggested:
5-10 Minute warmup + cooldown of your choice.
Tip:
The goal of this lower body toning workout is to work the muscles through a high amount of reps with very little rest! To work the muscles to fatigue and boost your muscular endurance, try to maintain the hold for as long as possible.
Increase the difficulty!
Even though this is a bodyweight-only exercise, you can incorporate weights into nearly all of the moves, specifically those of the butt and thigh rounds.
Need a modification?
If any of these exercises are too challenging for you, scroll down below for a list of modifications to make this workout easier for your level or personal needs.
Strength Training For Runners E-Book
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Abs, Butt + Thigh Exercise List
Perform 20 reps of each exercise. Complete each round 2 times before moving on. Rest 1 minute between rounds.
Round 1 - Thighs:
Sumo Squat + Pulse
How-to: Stand tall, feet as wide as is comfortable, toes turned outwards. Slowly lower down to find your lowest point — ideally, this would be one line from your knees, to hips, thighs parallel with the mat. Each repetition is one full-range squat, one small pulse, and then fully stand up.
Form tip: Do not let your body hinge forward. You want to keep your back flat and tall, as though you were pressed up against a wall to keep this exercise focused on the inner and outer thighs, as well as the glutes.
Modification: If you have trouble keeping your back upright, stand against a wall and maintain contact during the exercise. If you are unable to squat low enough, that is okay! SImply find your lowest point.
Sumo Squat Thigh Presses
How-to: In the same position as before, find your lowest point. From here, press back with the thighs, causing a “wrap back” movement. This should be a small movement. Do not stand up during the duration of this exercise.
Form tip: This movement should be very small and controlled. Avoid any unnecessary rocking in the hips.
Modification: Alternate wrapping each thigh back if you struggle with balance or strength.
Challenge: Rise up onto your toes for a balance challenge and to incorporate added calf work into this inner thigh exercise.
Wall Sits
How-to: This wall squat exercise is one of the best exercises to work the thighs. With your back pressed against the wall, slowly slide down until your knees are at 90 degrees, your hips in line with your knees, thigh parallel. Hold this position for 30-45 seconds before standing up.
Form tip: Avoid standing during the duration of the exercise. Focus on your breathing, taking long, slow breaths as the burn builds in your thighs.
Challenge: Use a set of dumbbells to add in weighted difficulty.
Curtsy Lunge Tap Back
How-to: Start in a curtsy lunge position by standing tall, with one leg behind and across the body. Make sure that you are not leaning forward. In this exercise, turn out the front foot to target the inner thighs. With the back foot, tap to each side of the body, extending the leg long to the same side of the body, and then crossing the body as you tap the foot behind. Perform all reps on the same side before switching.
Form tip: Keep all of the weight on the standing leg and do not bend forward.
Inner Thigh Leg Lift
How-to: On your mat, lie on your side, hand supporting your head. Taking the top leg, bend the knee and place the foot pointing away from you in front of your hips, creating a “thread the needle” effect with your lower leg. Lift and lower the bottom leg to work the inner thigh.
Form tip: How high you can lift your leg is not important in this exercise. Keep the toes pointed away from you and keep the leg long.
Modification: You can press up to your forearm if that is more comfortable to you.
Round 2 - Butt/Glutes:
Frog Leg Lifts
How-to: Lie on your stomach, knees wide to either side of your mat, heels touching, toes turned out. Place your hands underneath your chin and rest your head on your hands for support. Flex the feet and press the soles of the feet upwards, squeezing your glutes at the top. Slowly lower down.
Form tip: Squeezing the glutes in this exercise is crucial to prevent the exercise from using your lower back and causing potential injury. The height of the press is not important, this movement should be small and controlled.
Forward Leg Lifts
How-to: Lie on your side, hand underneath your head for support, legs stacked. Bring both knees in towards your chest, creating a 90 degree angle. Extend the top leg long in front of you, making sure that the toes are parallel with the ground and slowly lift and lower.
Form tip: To keep targeting the side glute (the gluteus medius), it is crucial to keep the leg turned so the toes are parallel with the ground. Weakness in this muscle will cause the toes to turn down.
Challenge: Use a dumbbell and place it on top of the lifting leg to add in a weighted challenge.
Single Leg Wall Glute Bridge
How-to: Place both feet on a wall, making sure that the hips are directly underneath the knees, creating a 90 degree angle. Remove one foot from the wall and extend the leg long, making sure it is in line with the hips. Press up from the ground, squeezing the butt at the top. Slowly lower down. Perform all repetitions on the same leg before switching.
Form tip: Don’t arch your back in this exercise. Instead, focus on pressing from the hips and bum, lifting them from the mat. Height is not important in this exercise.
Modification: Perform these exercises as you would a standard glute bridge, by keeping both feet on the wall. Optionally, you could perform this exercise on your mat with either a single leg glute bridge or both feet on the mat.
Challenge: Instead of bringing your hips to fully touch the mat, at the bottom of each repetition, hover the butt just above the mat for an added burn.
Squat to Elbow Twists
How-to: Stand tall, feet just outside of your hips. Place your hands behind your head, elbows wide. Squat by sending your hips backward, chest tall, finding your lowest point. As you stand bring your opposite knee to meet your opposite elbow, twisting across your body. Set your foot down in the same position, squat, and then alternate the twist on the opposite side.
Form tip: Avoid hinging forward in the squat.
Modification: Take out the twist if the exercise is too difficult. Optionally, you could perform all exercises on the same side before switching.
Round 3 - Abs & Core:
Side Oblique Crunch
How-to: Lie on your side on your forearm, legs long and stacked, opposite hand behind head, elbow wide. Lift the legs, and bring your elbow to meet your legs.
Form tip: This lift should come from your hip flexors as you keep the legs long and create a jackknife position with your body. Avoid rocking back onto the hip and keep the body stacked.
Modification: If you have difficulty lifting your legs, take out the leg lift and lying on your side, crunch on each side of your body.
Frog Sit Crunches
How-to: Lie on your back on your mat, knees wide, the soles of your feet pressed together. Sit up, reaching long with your arms to touch your toes and slowly lower down.
Form tip: This exercise works the inner thighs and the abs simultaneously. Try to open your hips as wide as possible in the frog sit to get the greatest benefit.
Modification: Do not worry if your knees cannot lay flat to the mat, simply find your lowest point. Optionally, extending the legs longer (reducing the angle of the knee) will allow you more range of motion if you are having trouble with mobility.
Scissor Kick Reaches
How-to: Lie on your back on your mat, legs long. Lift one leg into the air to 45 degrees and slowly roll your head, neck and shoulders into a crunch, arms outstretched on either side of the lifted leg. Reach the fingertips past the hamstring as you curl upwards.
Form tip: To target the upper abs, do not fully sit up in this exercise.
Challenge: Add a dumbbell or weight behind the hamstring as you sit up for a bonus. Optionally, hovering the bottom leg (instead of placing it on the ground) will add a static hold that increases the difficulty of this exercise.
Seated Leg Lowers
How-to: Sit on your mat, knees bent, feet into that mat. Scoop the tailbone as you lean back and extend one leg, keeping the knees in line. Slowly lift and lower the extended leg.
Form tip: This is another leg and ab exercise. Keeping the tailbone scooped focuses on the lower abs and hip flexor. Keep the leg as long as possible to get the maximum benefit.
Modification: Place the hands behind the hips, finger tips pointing inward. This will allow you to target the abs with added support.
Challenge: Add in a weighted oblique twist. Hold a weight at your chest, elbows wide. Twist your body to bring your opposite elbow to your knee as you lift and lower the opposing leg.
