This legs, bums and tums 30 day challenge covers the 3 most popular areas to train for women. Thighs and bums tend to be a problem because that’s where women generally store fat. Even if you’re slim, it’s likely you’ll have more fat here than the rest of your body, making it the hardest part to achieve a trained, firm look. With the abdominal area, the problem is very often pelvic alignment. A forward tilting pelvis is usually accompanied by poor abdominal tone. The legs and bums exercises in the challenge will build your muscle tone, while the ab exercises will mainly train your core, which is important for good pelvic alignment.
Safety notes
Please read these general safety notes before you do the challenge.
Please also note that as the plank exercise involves holding a static muscle contraction, it can cause an increase in blood pressure. It is therefore not advisable for anyone who has high blood pressure.
You’ll need an exercise mat or some other form of cushioning for the bums and tums days – see an exercise mat buying guide here.
Legs tums and bums 30 day challenge
The challenge alternates between legs days, bums days and tums days, until the last 2 days when you do all 3. These are the repetitions (or hold times for the plank) of the exercises for each day of the challenge. For the donkey kicks and fire hydrants, the number is for each leg – do all reps on one leg and then switch.
Exercise instructions are below the chart.
Exercise instructions
Get the challenge printable
Get the exercises for weak glutes printable
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