The abs, legs, and buttocks workout is a true classic—and for good reason. It combines targeted exercises for the problem areas of many women and men with effective total- body training. But what really makes a good abs workout? Which exercises produce results? And how can you make your training even more effective with Atletica equipment? In this comprehensive guide, you'll find answers to all your questions—plus concrete training plans for your home.
1. What is a stomach, legs and butt workout?
A BBP workout focuses on three key body regions:
- Abdomen : For a strong core and visible abdominal muscles
- Legs : For firm thighs and strong calves
- Buttocks : For a round, firm buttocks
Targeted exercises not only strengthen muscles but also boost metabolism— ideal for fat burning and toning. Whether you're a beginner or advanced, this workout can be integrated into any fitness level.
2. Benefits of BBP training
Whole body activation : In addition to the stomach, legs and buttocks, the torso and back are also activated
- Fat burning : Due to large muscle groups, calorie consumption is high
- Firming & definition : especially visible with regular training
- Time-saving : 20-30 minutes are enough
- Possible at home : Effectively implementable even without a studio or expensive equipment
With suitable fitness equipment from Atletica – such as dumbbells, resistance bands, or steppers – you can increase the intensity and accelerate your progress.
3. The best exercises for your BBP workout
1. Squats
Target : thighs, buttocks, lower back
- Feet shoulder-width apart, back straight
- Bend your knees, push your bottom back
- Stand up slowly
- 3×15 repetitions
Variation : Goblet Squats with Atletica Kettlebell
2. Lunges
Target : Legs, buttocks, balance
- Take a big step forward
- Bend front knee, back knee almost on the ground
- Push back to starting position
- 3×12 per page
Tip : Intensify with dumbbells from Atletica
3. Hip Thrusts
Target : Buttocks, back of thighs
- Lie back on a bench , feet raised
- Push pelvis upwards, tighten buttocks
- Hold briefly and lower
- 3×15 repetitions
Extra : Even more effective with a resistance band over the knees
4. Planks
Target : Core, abdominal muscles, posture
- Forearms on the floor, body in line
- Hold for 30–60 seconds
- 3 repetitions
Progression : Plank with leg raises
5. Lateral leg raises
Target : Lateral thighs, buttocks
- Lie on your side, raise the upper leg straight
- Lower slowly without dropping
- 3×15 per page
Reinforcement : With mini-bands from Atletica
6. Glute Bridge March
Target : Buttocks, hamstrings, core
- Lie on your back, feet upright, raise your hips
- Alternately raise one leg stretched upwards
- Buttocks remain tense, core stable
- 3×12 per page
7. Step-Ups
Target : thighs, buttocks, coordination
- Step onto a stable platform with one foot
- Push upwards forcefully, without momentum
- 3×12 per page
Tip : Use Atletica Stepper or Plyo-Box
4. Training plan for home (3 levels)
Beginner (3x/week)
- 10 min warm-up (e.g. B. Jumping jacks, jumping rope)
- Squats: 3 × 15
- Lunges: 3×10 per leg
- Plank: 3×30 sec
- Lateral leg raises: 3×12 per side
- Glute Bridge March: 3 ×12 per side
- Cool-down & stretching
Advanced (4x/week)
- 15-minute warm-up
- Goblet Squats: 4 × 12
- Hip Thrusts with Band: 3×15
- Walking Lunges: 2 ×20 steps
- Plank with leg raises: 3×45 sec
- Step-Ups: 3×12 per side
- Lateral leg raises with band: 3×15
- Stretching
Professional (5x/week)
- 20 min interval cardio on an indoor bike from Atletica
- Dumbbell Squats: 4 ×15
- Bulgarian Split Squats: 3×10 per leg
- Weighted hip thrusts: 4×12
- Glute Bridge March with additional weight: 3×12
- Plank to Push-Up: 3 ×45 sec
- Cool down with foam rolling
5. Nutrition & Regeneration
Without proper nutrition, even the best workout won't do much good. Pay attention to:
- Protein-rich diet (e.g. B. Quark, pulses , fish)
- Sufficient water (at least 2 liters daily)
- Complex carbohydrates instead of sugar
- Healthy fats (e.g. B. Avocado, nuts, linseed oil )
- Good sleep (7–9 hours per night)
- 1–2 rest days per week for optimal muscle regeneration
Tip : Your workout will be more effective if you regularly stretch and do mobility exercises – this will keep your muscles supple and injury-free. Atletica 's foam rollers and massage balls are perfect for this.
6. Common mistakes in BBP training
- Poor posture : back rounded or knees too far forward – always pay attention to technique!
- Too little variety : Muscle groups get used to it quickly – regularly set new stimuli
- No progression: Increase weights or repetitions gradually
- Overtraining : Quality beats quantity – breaks are just as important as the training itself
Conclusion: BBP training for long-term success
A leg and butt workout is more than just a body workout—it improves strength, endurance, and body image. Whether you want toned legs, a firmer butt, or a defined core : with the right exercises, a bit of discipline, and the right tools from Atletica , you'll achieve your goals.
Start your BBP training today and integrate it into your daily routine – ideally combined with targeted strength training, a healthy diet, and plenty of motivation. This way, you'll not only achieve visible results, but also feel fitter, healthier, and more confident.
