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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 let’s be real: There are certain areas we tend to fixate on the most, and for many of us, that’s our bellies and our butts. “Women are constantly asking me, ‘How do I get a firmer booty and tighter abs?’” 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. “The 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,” says Lequeux. “Adding in a high-intensity training circuit helps burn body fat all over.”

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 you’re also following a balanced, clean diet, says Lequeux, and you’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
--
Exercise 13 of 14

General Situp

Equipment
No Equipment
Sets
4
Reps
20
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 15 of 14

Barbell Deadlift

Equipment
Barbell
Sets
--
Reps
12*
Rest
--
*heavy weight
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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