How to Get Tighter Buns, Legs & Stomach

To tighten your glutes, legs and stomach, put together a workout plan consisting of both weight training and cardio sessions. Lifting weights will build tone in your muscles and the cardio workouts will burn calories to help you lower your body fat percentage. The weight training workouts should consist of exercises that focus on your buns, legs and abs; they should be done at a volume and frequency that’s designed to develop muscular tone. In addition to cardio, you’ll also need to make adjustments to your calorie intake to lose fat.

Things You'll Need

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Instructions

    • 1

      Complete two workouts per week that focus on your glutes, legs and abs. Workouts will be of higher volume, so your muscles will need 72 hours of rest in between each of the workouts. Therefore, fitting in sessions on Mondays and Thursdays would be an appropriate training schedule.

    • 2

      Pick three exercises that target your glutes and legs to include in your workout. These two major muscle groups often work together during compound exercises, like in back squats, walking lunges, lateral lunges, step-ups and deadlifts.

    • 3

      Select three abdominal exercises to incorporate into your training sessions. A 2001 study funded by the American Council on Exercise discovered that bicycle crunch, vertical leg crunch and crunches on an exercise ball are amongst the best exercises for recruiting and, thus developing, the major muscle in the abs.

    • 4

      Do each strength training exercise for three sets, with each set consisting of six to 12 repetitions. Because the abdominal exercises utilize your own body-weight for resistance, you may need to do more than 12 repetitions to exhaust your stomach muscles.

    • 5

      Incorporate three to four cardio or interval workouts into your regimen per week, with each workout lasting 30 to 60 minutes. Lowering your body fat takes burning more calories than you consume; cardio and interval workouts are effective at burning a high number of calories per unit of time.

    • 6

      Reduce your calorie intake by decreasing the size of your meal portions. The American Council on Exercise recommends cutting meal size by 10 to 15 percent as a way to reduce your total calorie intake instead of attempting to count calories.