What is a legs, bums and tums workout?
Often a favourite among female participants, a legs, bums and tums (LBT) workout does what it says on the tin-you work your legs, bum and stomach area; these areas are often the “wobbly bits” that people find difficult to tone up. However, just working those areas with resistance training won’t tone them up. You need to lose body fat to tone up.
Whether you go to an LBT class or follow a workout on YouTube, you will invariably come across different types of LBT workouts. Some LBT workouts are more focussed on resistance training, incorporating weights and resistance bands, while others involve more cardio work.
Regardless of which LBT workout you do, it should include exercises which work your legs, bottom and abs. When the aim is to lose fat on specific areas of your body, a general all-round cardiovascular workout will contribute to reducing fat all over your body.
As much as we’d all love to be the case, you can’t choose where your body burns fat from, and working those problem-areas won’t necessarily burn fat from them. But providing that you eat healthily, a regular general fat-burning workout will help to slim you down and burn fat from your legs, bum and abs.
Is an LBT workout for me?
An LBT workout is for anyone who wants to lose weight and tone up their wobbly bits. Combining it with other workouts will help you reach the recommended amount of exercise you need to do each week--at least 150 minutes of moderately intense exercise, and two strength-training workouts per week.
The benefits of an LBT workout
Not only will adhering to a regular LBT workout help you lose weight, but it can also:
- Reduce muscle loss.
- Make your legs and core stronger.
- Increase your energy levels.
- Increase your flexibility and mobility.
- Boost your mental wellbeing.
10-minute LBT workout for over 50s
How many sets of each exercise to do
For the first few weeks just do one set per exercise. After, you could add an extra set for some of the exercises, or do more reps. Little by little, you should keep building up the time you workout for.
Warm up first
You should always warm your body up first before starting a workout. Try following the dynamic stretches in our strength and mobility guide for over 50s.
Squats are known for being one of the most effective exercises for building and shaping your bum.
- Stand with your feet shoulder-width apart.
- Put your arms out in front of you for extra balance.
- Bend your knees and lean forward a bit to lower yourself down.
- Do not let your knees go over your toes during the descent.
- Go down until your legs are about parallel with the floor.
- If going low is difficult, just bend down a bit instead.
- Push your heels into the floor and squeeze your glutes to come back up.
- That’s one repetition (rep).
- Do 12 reps per set.
Like squats, lunges are an all-round muscle-builder for your legs and glutes.
- Stand with your legs split apart, with your right leg in front and your left leg behind you.
- Bend both of your knees and lower yourself down until both legs are at about 90-degrees.
- Do not let your knees go over your toes.
- If going low is difficult, try bending your legs to about 45-degrees instead.
- Keep your weight on your heels and push back up to the starting position.
- Repeat for 10 reps on each leg. 10 reps on each leg counts as one set.
Crunches mainly work your abs, but they also help to build up core strength and stability.
- Lie down on your back and bend your knees. Put your hands on your temples and keep your elbows flat.
- Stare up at a spot on the ceiling behind you, and imagine there’s a tennis ball between your chin and your chest so that when you crunch up, your chin doesn’t move.
- Lift your torso off the floor while looking up at the ceiling and keep your chin straight.
- Lower yourself back down to the resting position and repeat.
- Aim for 10 reps per set.
These have been added in to balance out this LBT workout. If you only focus on ab exercises, and not their opposing muscles, it can contribute to posture problems.
- Lay down on your front, with your hands on your temples.
- Gently raise your shoulders off the floor and feel the movement working your lower back.
- Keep your feet together and on the ground.
- Don’t raise up by more than a few inches.
- Aim to perform 10 reps.
- Get into an all-fours position.
- While keeping your abs tight, extend one leg behind you and squeeze your butt as you straighten it out.
- Return your leg to the starting position and repeat.
- Do 12 reps on each leg (1 set).
Cool down stretches
After your workout, you should stretch the muscles you’ve worked to help alleviate delayed-onset muscle soreness (DOMS). Specifically, you should stretch your:
- Lower back
Hold each stretch for 20-30 seconds.
A longer and more challenging LBT workout
If after a month of doing the above LBT routine, and you’re hungry for something a bit more challenging and with more variety, have a look at the YouTube video below: