Introducing a 4-week program to BLAST your two biggest problem areas! Have you always wanted a flatter stomach? A firmer butt? For the next four weeks I’m bringing you my favorite exercises to Tone and Tighten your midsection and backside. Get this whole routine in 3 times this week and check back next Monday for the next progression.
BUTT
20 Squats
15 Lunges (each leg)
15 Single-Leg Bridges (each leg)
30 Bird Dogs
15 Supermans
Perform each exercise 3 times to complete the Butt series
GUT
10 Reverse Crunches
30 Second Side Plank
20 Crunches
20 Alternating Heel Touches
Perform each exercise three times to complete the Gut Series
Try these for other great butt and ab workouts from Tone-and-Tighten.com
Burn 100 Series – Burn 100 Calories in 10 minutes – Butt
Top Ten Best Core Exercises
Sexy Abs Workout
The Killer Leg Circuit Workout
Make it happen,
Jared
About how many calories can I burn doing these exercises as directed?
Hi Tabitha,
Calories burned during a given bout of exercise depends primarily on three things – your current weight, the intensity of the exercise, and the amount of time you do the activity. For a more accurate count of calories you can search “calorie calculator” or “exercise calorie calculator” online and input these parameters. But to give you a ballpark – for a 140 pound woman doing the “Butt and Gut” series for 30 minutes at a light-moderate intensity will burn approximately 140 – 150 calories. Go at it a little harder (vigorous intensity) and the number jumps to 200+!! Hope this helps, and thanks for the comment!
~Jared
So do we do this exercise three times a week not every day, right?
Correct, Ruth! The way I wrote this series is you do the workout 3x/week and then move on to the week 2 series of exercises.
Hope you like it!
Jared
Can I do this everyday instead?
Hi Ruby! Depends on your experience level. Beginners should stick to 3-4 times in a week; more advanced could probably get away with 5-6 times a week. I wouldn’t necessarily recommend every single day as it’s important to give your muscles a chance to rest and recover. Thanks! Jared