10-minute legs, bums and tums home workout

Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute legs, bums and tums (LBT) home workout.

This LBT exercise routine counts towards your recommended weekly activity guidelines for strength. Find out more about physical activity guidelines for adults.

Before you begin, warm up with a 6-minute warm-up routine. After your workout, cool down with a 5-minute stretch.

Squats – great for firm bums and thighs

  • perform 2 sets of 15 to 24 repetitions (reps)

Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes.

Lunges – great for firm bums and thighs

  • 1 set of 15 to 24 reps with each leg

Stand in a split stance with your right leg forward and left leg back. Slowly bend the knees, lowering into a lunge until both legs are nearly at right angles. Keeping the weight in your heels, push back up to starting position. Keep your back straight and don’t let your knees extend over your toes.

Calf raises – great for shapely legs and calves

  • 2 sets of 15 reps

Stand straight but avoid locking your legs. Slowly move onto your toes lifting your heels off the ground and then slowly lower your heels back down. Place hands on a wall or chair for stability. For more of a challenge, do these calf raises away from the wall and with a weight in each hand, such as two water bottles.

Bridges – great for firm bums

  • 2 sets of 15 to 20 reps

Lie on your back with your knees bent and heels close to your bottom. Your feet should be shoulder-width apart and flat on the floor. Raise your hips up to create a straight line from knees to shoulders. As you come up, tighten your abdominal and buttock muscles. Don’t let your knees point outwards.

Stomach crunches – great for strong abs

  • 2 sets of 15 to 24 reps

Lie down on your back, knees bent and hands behind your ears. Keeping your lower back pressed into the floor, raise your shoulder blades no more than 3 inches off the floor and slowly lower down. Don’t tuck your neck into your chest as you rise and don’t use your hands to pull your neck up.

Obliques – great for toning love handles

  • 1 set of 12 to 24 reps on each side

Lie down on your back with your knees bent and together and feet off the floor. Place your right hand behind your right ear and extend the left arm out. Keeping your lower back pressed into the floor, lift your shoulder blades off the floor and curl your upper body diagonally across your chest towards your left knee and lower down.

Back raises – great for good posture

  • 2 sets of 15 to 24 reps

Lie down on your chest and place your hands by your temples or extended out in front for more of a challenge. Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than 3 inches and slowly lower down. Keep a long neck and look down as you perform the exercise.

Now cool down with this 5-minute stretch and cool-down routine.

Try these other 10-minute workouts:


Page last reviewed: 29/12/2013

Next review due: 29/12/2015


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The 2 comments posted are personal views. Any information they give has not been checked and may not be accurate.

PTPT said on 22 March 2013

Agree with Ian PT above. Working the TVA will give you your flat stomach but only underneath what lies on top of it. To get rid of what's on top it's good old general aerobic exercise, a good diet and time. It's no quick fix.

Several months of both long low intensity work outs or if the person is capable, high intensity short workouts like sprints. Bit of aerobic, bit of resistance work, and a combination of both is great for that last bit of fat.

Agree that spot exercising does not isolate areas.

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Ian PT said on 06 February 2013

Little bit disappointed that the Stomach Crunch exercise above reinforces the myth that this is "great for flat stomachs". If you have a flat stomach already, this exercise may be great, as it will develop the muscles, and provide definition of the muscles. However, the inference is that stomach crunches will flatten the stomach, and they won't. No matter how many you do, these alone will not shift any layer of fat covering the muscles. The body needs to burn calories, and fat, to have any real chance of seeing stomach size reduce. Spot exerecising (concentrating on the specific area) won't work, and if anyone concentrates too much on exercising theses muscles they run the risk of injury.
Combined with the other exercises above, and the other 10- minute routines, stomach crunches should be viewed as part of an overall programme to reduce stomach size.

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