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The Training Routine to Blast Fat and Tighten Your Abs and Glutes

Hit those hard-to-target trouble spots with an intense training routine.

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  • 45 min.

  • 14

  • Yes

Valentina Lequeux
Per Bernal
Valentina Lequeux
Per Bernal

You work hard in the gym to look and feel good all over, but letโ€™s be real: There are certain areas we tend to fixate on the most, and for many of us, thatโ€™s our bellies and our butts. โ€œWomen are constantly asking me, โ€˜How do I get a firmer booty and tighter abs?โ€™โ€ 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. โ€œThe 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,โ€ says Lequeux. โ€œAdding in a high-intensity training circuit helps burn body fat all over.โ€

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 youโ€™re also following a balanced, clean diet, says Lequeux, and youโ€™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.

Routine

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The Training Routine to Tighten Your Abs and Glutes

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 14

Back Squat

Equipment
Barbell
Sets
4
Reps
20, 15, 12, 10
Rest
--
Exercise 2 of 14

Leg Press

Equipment
Sets
4
Reps
20, 15, 12, 10
Rest
--
Exercise 3 of 14

Leg Extension

Equipment
Sets
4
Reps
20, 15, 12, 10
Rest
--
Exercise 4 of 14

Leg Curl

Equipment
Swiss Ball
Sets
4
Reps
20, 15, 12, 10
Rest
--
Exercise 5 of 14

Walking Lunge

Equipment
Dumbbells
Sets
4
Reps
20, 15, 12, 10
Rest
--
Exercise 6 of 14

Romanian Deadlift

Equipment
Barbell
Sets
4
Reps
20, 15, 12, 10
Rest
--
Exercise 7 of 14

Glute Bridge

Equipment
Sets
4
Reps
20, 15, 12, 10
Rest
--
Exercise 10 of 14

Hanging Leg Raise

Equipment
Pullup Bar
Sets
4
Reps
20
Rest
--
Exercise 11 of 14

Russian Twist

Equipment
Medicine Ball
Sets
4
Reps
20
Rest
--
Exercise 12 of 14

Plank

Equipment
No Equipment
Sets
4
Reps
1 min.
Rest
--

The Upper-Body HIIT Finisher

Add 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.

Exercise
Equipment
Sets
Reps
Rest
Exercise 16 of 14

Battle ropes

Equipment
Rope Attachment
Sets
--
Reps
1 min.
Rest
--
Exercise 18 of 14

Single-Arm Dumbbell Row

Equipment
Sets
--
Reps
12*
Rest
--
*heavy weight
Exercise 19 of 14

Tire Flip

Equipment
Sets
--
Reps
1 min.
Rest
--
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