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Abs, legs, butt exercises and training plan

Abs, legs, butt exercises and training plan

With the right abs, legs, butt exercises, and an effective training plan, you can get your body in shape for the coming summer season.

In addition to a healthy diet, sport is one of the most important cornerstones for fulfilling the dream of a fit, well-trained body. Abs, legs, and butt exercises are among the favorite exercises, especially for women, to fight the problem areas, let excess pounds melt, and tighten the skin. A successful abs, legs, butt program does not have to be long, but effective to be able to see rapid success. We have the right abs, legs, butt training plan for you!

Which exercises are useful for abs, legs, butt?

The abdominals, the legs and the butt belong to the so-called "problem areas" of a woman, because most of the body fat collects here. Many women want a flatter stomach, a well-proportioned bottom, and tight legs that they can show in a bikini in summer. Unfortunately, it is often not so easy to shape the unpopular curves, which is why many women despair of their training plan. When sweating for hours in the gym becomes torture and there are no notable successes, many women quickly give up their fight against the unloved problem areas.

It is not that difficult to train away from gyms in your own four walls. To be able to wear yourself out and train uninhibitedly at home, many women find this very pleasant. Those who suffer from their problem areas often shy about going to the gym.

Since the abs, legs, butt program is one of the most popular training plans for many women, there are now a variety of exercises that you can do at home without equipment to tighten your problem areas.

What are the benefits of abs, legs, butt exercises?

Abs, legs, butt exercises have the great advantage that they target the problem areas. You can put together an individual training plan that you can adapt to your personal needs. You should always keep in mind that each body reacts differently to the abs, legs, butt workout and the successes can also come a little later.

For example, targeted training can make your stomach flatter while the results of leg training are not long in coming. Here it can make sense to focus a little more on leg training by slightly increasing the training scope.

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The 10 best abs, legs, butt exercises for home

Below we have the best abs, legs, butt exercises for you, with which you can tighten your problem areas at home without weights and get your body in shape. It is particularly effective to carry out the exercises one after the other as in the following training program and to change them occasionally in order to set new training stimuli and to stimulate muscle building. Since the muscles consume energy even at rest, an abs, legs, butt workout can also contribute to better fat burning (afterburn effect).

1. Planks

Planks are one of the best exercises to tighten your abs, legs, and butt.

  • Lie on your stomach with your arms bent, your forearms next to your torso.
  • Put your feet up and push your body up as if you were doing a push-up, with your head, torso, and legs forming a straight line and your torso resting on your forearms.
  • The shoulders are above the elbows.

If you want to increase the exercise, shift the weight to one side during the execution and put one arm out without putting your body down.

2. Leg Raises

This exercise targets straight abs and hip flexors and can be done in the comfort at your home.

  • Lie on your back with your arms close to your body.
  • Lift both legs at the same time and tighten your abs at the top.
  • If you want to intensify the exercise, you can lift the butt a little off the ground in the top movement.

3. Mountain Climbers

Mountain Climbers primarily strengthen your abdominal muscles, but also include your thighs and shoulder muscles very well.

  • First go into the push-up, your arms are extended, your feet are hip-width apart.
  • Then pull the knees alternately towards the chest, with the toes touching the floor.
  • The other leg remains stretched.

The exercise can be varied by, for example, not touching the feet when you pull your knees up to your body, or by moving your knees diagonally across the middle of your body (towards the opposite arm).

4. Sumo Squats

Sumo Squats are a squat variation that trains the entire leg and gluteal muscles.

  • Stand up straight, your feet are more than shoulder-width apart and slightly turned outwards.
  • Then bend your knees until your knee joints form approximately a 90 degree angle.
  • You can either hold up your arms or alongside your body.

To strengthen the stomach, legs, butt, you can briefly stand on tiptoe after a squat.

5. Lunges

Lunges not only train the entire butt and leg muscles - but they also address coordination.

  • Stand with your feet facing forward.
  • Now bend one knee until it is approximately at the level of the ankle.
  • The knee should not go past the toes.
  • Then you return to the starting position, keeping your upper body upright all the time.

6. Squat Jumps

This exercise works the butt and legs and also requires coordination.

  • Stand tall and position your legs hip-width apart.
  • As with the sumo squats, squat, and, while returning to the starting position, jump upwards in the final movement.
  • When you land on the floor again, you automatically go into the next squat and perform a smooth movement.

7. Reverse Hyperextensions

This abs, legs, butt exercise mainly trains the entire back, but also includes the shoulders, butt, and legs.

  • Lie on your stomach, your arms are stretched forward, the tip of your nose touches the floor.
  • Then you raise your arms and legs at the same time without bouncing.
  • After a short tension in the end position, slowly lower it again.

8. Hip Thrust

An ideal exercise for the butt.

  • Sit on your butt, lean your upper body back and support yourself with your hands, with your hands under your shoulders and your fingers pointing forward.
  • The knees are bent about 90 degrees, the feet are on the floor.
  • Now you raise your butt so far that your stomach and thighs form a straight line. The head is tilted slightly backward.

9. One-leg squats

Squats are a good exercise for advanced users to strengthen their legs and butt. You may find it more difficult to do this squat variation at the beginning, but with practice and perseverance you will be able to do a few repetitions.

  • You stand upright on one leg, the arms are close to the body, the other leg is at an angle so that the lower leg is parallel to the floor.
  • You now bend your knee, but only so far that the knee does not go past the tip of the foot. Tilt your upper body forward so that you can keep a better balance.
  • If you push yourself up again, also you straighten your upper body at the same time.

10. Side Raises

Side raises train the lateral thigh muscles, the butt, and balance.

  • Stand up straight, your feet are close together, your arms are in front of your body.
  • Now you raise one leg to the side as far as you can. Ideally, you will be able to spread your leg at about 90 degrees.
  • Make sure you keep your balance throughout the exercise.

Abs, legs, butt training plan for home without weights

You don't need much to complete an abs, legs, butt workout plan at home. All you need is an exercise mat or other soft pad to support your back or stomach when you are doing the exercises lying down.

In order to be able to bring more intensity into training even without weights, the Tabata principles have proven themselves. Tabata is a form of high-intensity interval training (HIIT), in which workout and break times alternate constantly. A high-intensity exercise phase of 20 seconds is followed by a break of 10 seconds in the Tabata.

You can also take advantage of this principle in your abs, legs, butt training plan at home by cranking up your fat-burning by alternating tension and relaxation and doing something for muscle building at the same time.

The training plan includes all of the abs, legs, and butt exercises just listed here, which you can complete one after the other and substitute or rearrange as you wish. It is an advantage to keep setting new stimuli and keep the fat burning on the go.

The training plan is structured in such a way that the exercises for the abs, legs, and butt alternate, but it is also possible to do the exercises for the abs first, followed by the legs and butt. In the beginning, one round is sufficient, but as soon as you can do it easily, you can make several rounds in a row to extend the training time.

Before you start with your abs, legs, butt training, you should warm up a bit beforehand to prepare the muscles for the upcoming stress.

This is the abs, legs, butt training plan:

Planks 20 seconds of exercise 10 seconds of rest
Squat Jumps 20 seconds of exercise 10 seconds of rest
Reverse Hyperextensions 20 seconds of exercise 10 seconds of rest
Mountain Climbers 20 seconds of exercise 10 seconds of rest
Sumo Squats 20 seconds of exercise 10 seconds of rest
Hip Thrust 20 seconds of exercise 10 seconds of rest
Leg Raises 20 seconds of exercise 10 seconds of rest
One-leg squats 20 seconds of exercise 10 seconds of rest
Side Rises 20 seconds of exercise 10 seconds of rest
Lunges 20 seconds of exercise 10 seconds of rest

How often should you exercise your abs, legs, and butt?

In the beginning it is advisable to complete the abs, legs, and butt training plan twice a week, but you can also exercise three times a week if you are a little more experienced. One thing you shouldn't forget: Since the training plan is very complex, you should give your body a day off between training sessions so that the muscles can regenerate. Muscle growth is also stimulated in this phase, as the muscles have to get used to and adapt to the new stimuli (super-compensation).


If you suffer from problem areas, you can easily train at home with a targeted abs, legs, butt training plan. Weights are not necessary to carry out the exercises because the intensity is very high due to the constant alternation of exercise and rest. What is particularly important, however, is the regeneration between training sessions so that the muscles can relax and adapt to the exertion.