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

Cork, Ireland
A toned body comes from working hard with weights. (Image: Wavebreakmedia Ltd/Wavebreak Media/Getty Images)

Building strong and shapely legs, abs, arms and butt muscles will not only make you feel more awesome in the gym, but you’ll feel more confident when you’re out on the town. There are plenty of great exercises that help you shape and tone all these areas. When it comes to choosing the exercises best for you, focus on movements that target and recruit multiple muscle groups at once.

Combining all of the exercises below into one workout will help you burn additional fat and sculpt the lean shapely muscle you want.

Shapely, Lovely Legs

When it comes to toning and building a lovely pair of legs, there are two exercises you want to focus on: goblet squats and dumbbell step-ups. Both of these exercises target your quadriceps, hamstrings, glutes and calves.

Build a Bootylicious Butt

When it comes to building a toned and shapely booty, hip thrusts are one of the best exercises you can perform.

The hip thrust is executed like the glute bridge, the only difference is that your back is elevated. This increases your range of motion which engages more of your glute muscles.

As long as you have a bench or a sturdy chair, hip thrusts can be performed anywhere. Start with the body-weight version then add challenges such as single leg hip thrusts or weight via dumbbells or barbells.

Abs of Steel

When it comes to building a set of rock hard abs, the traditional crunch isn’t always the best weapon of choice. According to a study conducted by The American Council of Exercise, there are actually a few exercises you can perform that recruit more muscles in your abs than the standard crunch. Bicycle crunches, hanging leg raises, reverse crunches, and the vertical leg crunch are among some of the exercises that recruit more muscles than the standard crunch.

If you enjoy crunches but have noticed some low back discomfort while doing them, give the stability ball crunch a try. ACE noted that it provides more activation for your abs than regular crunches, too.


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