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Workouts for Females for the Abs, Butt, Legs & Arms

author image Katie Winterhof
Katie Winterhof has taught physical education, health and nutrition at both the elementary and secondary levels. She has taught various fitness classes since 2000. Winterhof holds a Bachelor's degree in physical education from the University of Northern Iowa and a Master's degree in the linguistically diverse from Regis University.
Workouts for Females for the Abs, Butt, Legs & Arms
Woman doing lunges with weights. Photo Credit Stockbyte/Stockbyte/Getty Images

Finding a workout that incorporates your abs, butt, legs and arms is essential for women to gain maximum results in the areas that matter most. Focusing on each targeted muscle group using a variety of exercises allows recovery time for various muscles groups while maintaining interest. Begin with three sets of 15 to 20 repetitions of each exercise and increase your repetitions as you build endurance. Before starting any new exercise routine, make sure to check in with your health care provider.

Rock Hard Abs

Several simple ab exercises using modifications and variations will turn your stomach from flab to fab. The basic crunch is the traditional way to tone up your stomach. Try adding a twist, reaching your elbow to your opposite knee to work your obliques. To focus on your upper abdomen, lie on your back with your feet straight up in the air and reach for your toes. Moving to your lower abs, bring your knees to a 90-degree angle and then slightly curl and lift your butt off the floor.

Building Your Booty

The squat is the perfect exercise to tighten and tone your butt. Ensuring correct form by not letting your knees come over your toes and sitting back into the squat as though you are sitting in a chair will help prevent injury. The lower you sit into the squat, the higher the intensity. Variations will maintain interest and allow muscles recovery time. Try a jumping squat by squatting low to touch the floor with your hands and then jumping up and reaching for the sky. Move to stacking squats, keeping your arms in front of you. Perform three quick half squats and then one slow full squat, tightening your glutes as you rise.

Love Your Legs

Fabulous legs come from fabulous lunges. Lunges work the quadriceps, hamstrings, glutes and calves. This all-in-one exercise will leave your legs slim and trim. Lunge forward ensuring your knee doesn't go over your toe. Alternate each leg for one minute focusing on pushing off your heel. Add weights or switch to jumping lunges for higher intensity. Work your outer thighs by switching to a side lunge. Step out to the side and sit back into a squat, alternating sides. Try walking lunges to gain movement and variety. Build balance and coordination by lunging forward and then back on the same leg for one minute, then alternate legs.

Amped Up Arms

Build strength and tone your arms using machines, free weights or body resistance. If you prefer the weight room, look for the biceps curl, triceps extension and shoulder press machines. When using dumbbells, begin with the basic biceps curl, flexing the muscle throughout the movement. Move to overhead triceps extension by keeping your elbows by your ears at a 90-degree angle and extending straight up. Shift the focus to your shoulders with a shoulder press by extending arms straight above your head. Use your body weight as resistance with the standard pushup, focusing on the triceps and chest. Place your hands in a diamond position to focus more on your triceps.

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