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6 Moves to Firm Up Your Tush and Abs!

Shrink Your Belly, Lift Your Butt

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Did swimsuit season creep up on you? Have no fear—our tush and abs makeover is here! Designed by Los Angeles–based trainer Andrea Orbeck, these strength circuits will tone those trouble zones in no time. Each includes a pair of exercises that target the glutes from every angle, as well as a super-challenging abs move. Combine the routines with fat-blasting cardio on most days and you’ll see results in as little as two weeks. Bring on the bikini!

THE T & A PLAN

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How it works:

Do each circuit twice a week on nonconsecutive days.

You’ll need:

A 5- to 8-pound dumbbell, a loop resistance band (or a regular band with the ends tied together to form a 10-inch circle), and a 2- to 4-pound weighted ball.

Circuit A: Lunge Kick

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WORKS: BUTT, LEGS, AND CORE

Stand holding a dumbbell in your left hand, then lunge back with left leg until right thigh is parallel to the ground [A].


Rise up as you kick left leg out to hip height in front of you [B]. Step back to starting position. Do 15 reps, then switch sides to complete set. Do 2 sets.

Circuit A: Clam Extension

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WORKS: BUTT AND LEGS

Lie on right side with knees bent and a loop resistance band around your thighs. Rest head in right hand and place left hand on the ground in front of you. Keeping feet together, raise left knee [A].

Lower knee to starting position. Do 20 reps. Next, raise left leg, then extend it out to the side [B]. Return to starting position. Do 20 reps. Repeat entire series on opposite side to complete set. Do 2 sets.

Circuit A: Power Crunch

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WORKS: ABS

Lie faceup with knees bent and feet on the ground, holding a weighted ball over your chest with elbows bent. Crunch up as you extend arms, gently tossing the ball up [shown]. Catch the ball as you return to starting position. Do 3 sets of 15 reps.

Circuit B: Tripod Kick

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WORKS: BUTT AND CORE

Get on all fours with forearms and palms on the ground and a loop resistance band around your feet; lift right foot off the ground [A].

Extend right leg to hip height behind you [B], then return to starting position. Do 20 reps. Next, extend right leg on the ground behind you, then raise it as high as you can without arching your back. Lower leg to starting position. Do 20 reps. Repeat entire series on opposite side to complete 1 set. Do 2 sets.

Circuit B: Weighted Bridge

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WORKS: BUTT AND OUTER THIGHS


Lie faceup with knees bent and feet on the ground. Place a loop resistance band around your thighs, pulling knees hip-width apart to keep it taut, and hold a dumbbell on your hips. Raise hips so body is aligned from chest to knees [shown]. Lower to starting position. Do 2 sets of 25 reps.

Circuit B: Roll-Out

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WORKS: ABS


Kneel and place your hands, fingers clasped, on a weighted ball in front of you [A].

Roll the ball forward until body is aligned from head to knees and forearms are on the ball [B]. Roll back to starting position. Do 2 sets of 15 reps.