Abs + Slimmer Legs & Tighter Booty Workout

Feb 6, 2013 by



Hello my Lovies,

Many of you have asked me what have I been doing to make my legs smaller, and yes I have been working towards that goal – to make my legs smaller. Today’s workout I made specifically so you can see what kind of workouts I’ve been doing lately. In today’s routine I focused on Abs, but I’ve added 1 exercise for the legs and 1 exercise for the booty ( there were a lot of rounds so these 2 exercises were enough ).

All of the routines that I’ve been doing for my legs have been bodyweight only, I’ve completely stopped using weight on my legs, but I still use weight for the Booty exercises ( cause I don’t want my butt to shrink, just my legs ). Now I do 1 full lower body workout per week ( bodyweight but very challenging ) for the legs, but on other days where I would do just upper body or just abs I add 1-2 exercises ( Strength cardio style ) for the legs ( that way you don’t overwork your legs ). You can pretty much get your legs in shape without increasing the size by just doing strength cardio bodyweight exercises.

The next workout that I will upload will be the complete intense lower body workout, you can add weight if your goal is NOT to make your legs smaller, but if your goal is like mine to make the legs smaller than you can just do it as I show in the video.


For everyone who is new to Loving Fit I recommend to check out ” Creating Your Workout Plan ” post. There you will be able to see how I put together my routines, and you can find something for your own fitness level. My philosophy is: Form is always more important than speed, so WATCH YOUR FORM!

Things to remember before, during and after your workout

  1. Warm-Up
  2. Always Practice Good Form
  3. Stretch



Workout Explanation


This routine is 28 minutes long. All I was using in this routine is my timer and My Pink Lebert , you can use a dip station if you have one, or a Pull-Up bar, or just a corner in your house – get creative!

Set your timer for two intervals of 45 and 45 seconds for the total of 18 rounds. Or you can set your timer for 1 interval of 45 seconds for the total of 36 rounds ( it’s up to you ). There are no breaks between the exercises but I designed the workout specifically so you’re able to push to the max with each interval without stopping.

You will go through 3 rounds of the following sequence:

  • Split-Out Side-Ups
  • Bodyweight Jump Lunge & Pulse
  • Hanging Knee Kicks
  • Bag Swing
  • Plank Cross Knee Tucks
  • Bodyweight Jump Lunge & Pulse
  • Triple Bicycle
  • Bag Swing
  • Laying Knee-Ups
  • Bodyweight Jump Lunge & Pulse
  • Elbow Plank Side Steps
  • Bag Swing

As you can see after each exercise for the Abs I’ve added a Jump Lunge and then a Bag Swings, so you’re still getting good work for your legs and butt without overtraining them too much.

I edited the video so you will see one full round, so for some of you who don’t have the timer, you can follow me along.

Have fun my training my sweeties!



PS – I wasn’t sure which category to place this routine, so I added it to Just Abs Category ( since there are lot’s of abs in this routine )

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  • GL where are you??? ๐Ÿ˜› First!

    • Ack! Second! ๐Ÿ™‚ Thanks Tati! I’m redoing Burning Monster today! After 2 days off it’ll be great!

  • Gerri Lee Schafer

    saw the post go up, but up to my eyeballs in customers…………lol………….don’t always have time to pounce when I run my own business……..so ………….THIRD !!!!!!!!!!!!!!!!!!!!!

    • Beer customers? I see why you work out in the morning…I would never get around to it if I ran a brewery and worked out at 7pm like I do now!

      • Gerri Lee Schafer

        yup, beer and wine customers………..no way could I work out after working all day…………very physical………..beer kegs are heavy when you are cleaning them ; )))

    • That is so cool, I had no idea you ran a brewery, super cool!

      • Gerri Lee Schafer

        I actually make wine and beer, and yes it is super cool…………you get to deal with happy people 99 % of the time…………..but, sometimes you don’t get a chance to do more than breathe

        • Sounds like a very fun job!

        • sedindriuke

          sounds cosy business..with dungeons of bottles, drums and romantic lights there ๐Ÿ˜€ not so romantic to work hard I believe ๐Ÿ™‚ but 99percent of happy people… who cares hard work then ๐Ÿ˜€

        • I didn’t know it was your brewery…I want to come. I think I can lift a drum ๐Ÿ™‚

  • Lili Suke

    great routine, this is exactly what I need ๐Ÿ™‚ to slim my legs. thank you Tati, i love love your workouts! :)))))

  • It will definitely be one of my fave routines ๐Ÿ™‚ Thanks

    • I like your avatar, it’s so cute ๐Ÿ™‚

  • sedindriuke

    I love such type workouts tati, and will do this today as my lower body day with abs, cardio after…

    I have a suggestion if its is not hard for you.. Maybe sometimes you do workouts which are not filmed but with simple exercises, just maybe different methods… so you could post it on the FB just.. XXrounds, YY intervals, ZZZ exercises..

    Anyway I am waiting every post you do and sorry but i was laughing my ass off reading your adventures in the closet..sorry ๐Ÿ˜€ my imagination..

    • Sure sweetie I can do that ๐Ÿ™‚

      Yes my closet adventures were scary yesterday, but once I’ve got out of the closed I was laughing so hard!

  • What a beauty! “… in a couple of daaaays…muah!”… wonderful voice, wonderful person ๐Ÿ™‚ ๐Ÿ™‚ ๐Ÿ™‚

  • Can’t wait to try this on Tuesday-looks like a perfect workout imo!

    Would you suggest doing 10-15 mins constant skipping at a moderate pace or interval skipping- say 20 rounds of 10:20 after the workout to boost the fat loss?

    Many thanks to you for your generous energy xo

    • If you had a workout such as one above, then after I suggest just moderate skipping, you don’t want to do more intervals cause that would be too much. But if you had let’s say a time challenge workout, then you can do a intervals.

      • Thank you! and omg your closet nightmare – how long were you stuck for? I once managed to lock myself in the bathroom. I turned the key twice (why I don’t know) to lock it and the lock jammed and I was living on my own at the time! Thank God for the oil cleansing method because the oil came in very handy when trying to loosen the lock! I always take my phone into bathrooms now just in case !!

  • ??????

    kettlebell = ????

    • Spasibo ๐Ÿ™‚

    • ??????

      ? ???? ? ??????? ?????? ? ????? ??????? ????. ??? ????? ???????? ??????? ???? ?????????? ?? ??????? ????? — ? ????? ????? ?????, ??????? ?????? ???!

  • I’ve been waiting for something like this! Going to do it tomorrow *___* I hope my legs are going to get smaller as well..

  • steffi_dk

    Without breaks in between…those are mean ๐Ÿ˜‰ looks great!

  • I have to be honest: I did not really do your LB workouts because they scared the s&^&*^t out of me and replaced it with my own workouts so I could also add KB exercises and I did spinning as well to get my legs into shape and strong. (still not easy to do but probably less hard then yours). But beauties like these abs + cardio and getting your legs into shape. I like the formula! ๐Ÿ™‚

  • Hi to everyone on lovingfit.com and hi Tati ๐Ÿ™‚

    Today I did this one, directly after your last uploaded upper body routine… Wow, that felt awesome. Afterwards I did a 20 minute light cardio program.
    Thanks for sharing such amazing workouts. I’m sooo happy when I see on facebook, that there is a new upload on your site!

    Have a nice evening! :*

    • Ahh I’m so happy that I can upload a new workout and make you happy!

  • This workout is absolutely AMAZING! Love it – did it today after my weight training programme for legs and calves – nivce and HARD! Thanks ๐Ÿ˜‰

  • Tatiana Aniks

    Hi Tatianna,

    Great site, thank you!

    What would be an example of Strength cardio style exercise that you suggest doing on the upper body/abs days?

    Thank you!


    • You mean for the legs right ? Strength cardio exercise would be, jump lunges, jump squats, leaps, jump tucks, side jump lunges, surfer, jump forward jump back, jump over, jump squat and pulse etc.

      • Tatiana

        yes that’s what I meant ๐Ÿ™‚

        Thank you!

  • SuSu

    I did this workout today. I did replace 2 of the 3 jump lunge sets with jump squats and regular squats. I did kettlebell swings with my 25lb kettlebell. It was a great burn on the abs for sure.

  • Jeanne

    I did this as a finisher to the leg slimming body weight only cardio inferno of yours. Well, the finisher took me longer than the actual workout, but it it went by very very quickly. My legs were hurting from Monday, so this should add some burn. Loved this workout because I could do all of the exercises without modifications, and it was a good abs routine. Recommended!

  • This looks like a good one for my cardio/abs days! Although I have to say–I’m anxiously awaiting a new lower body routine! ๐Ÿ™‚ My legs never get small, just smaller, and I’ve gotten smaller and smaller with your workouts, so I’m not changing it up yet. Good luck with all the house renovations!

    • Yep, the next one is going to be lower body :).

      I am planning to start light cardio real time next week, but I will alternate each week, one week I will do 2 light cardios, then the next back to regular Lower and Upper body, just switch back and forth.

  • Lili Suke

    i’ve done this workout today and it was really great. The jump lunges killed my legs ๐Ÿ™‚ thanks you Tati for the creative workouts!

  • Nelly

    Hi Tati another fantastic workout. I have done it this morning and I feel soo powerful. I want to ask you what do you think about Sushi food in our menu if our goal is to lose weight. I love Sushi and I have read so manu things about sushi and- it is carbohydrate, it contains salt in the soya sauce…..What is your opinion.

    • I love sushi too, but when I go out to eat them I always get the low sodium soy souse and I use very little of it ( cause the other one is unbearable for me to eat, it’s too salty ). Moderation is key to everything, it’s OK to eat sushi a few times a week, but make sure you drink lots and lots of water after. Sometimes certain restaurants also offer brown rice, but the white one does taste better with sushi, you can ask for half and half ( brown and white rice ).

      • Nelly

        Thank you for the answer Tati. I don’t love soy souse and I drink about 2,5 l. of water per day. And I want to tell you that you have absolutely amazing body and perfect muscle definition.

  • Zivenaberry

    Fun! I was not motivated this morning to do anything. I’ve got spring fever bad, I just want to get outside and do a workout instead of being stuck indoors! I decided to do a full workout with Zuzka that was focused on legs/abs, then I topped it off following along with you for 1 round. I feel a lot better than before I started. I must say, since I started following you last year, I’ve gained a lot of confidence in my abilities. The articles and little snippets you share often make me think about myself and what is important. I used to be so uptight, but in the time since I’ve found your site I’ve been able to retrain myself to let most of it go because it doesn’t matter in the grand scheme of things.

    • I am so glad you look at things different now, it’s definitely a learning process, I’ve came a long way my self cause I used to be very uptight as well.

      If you feel like you need a few days off, take them don’t even think about it. Then your spring fever will go away naturally.

  • A great one, as always! This felt like it hit every ab angle possible ๐Ÿ™‚ I thought I needed a smidge more cardio afterwards, but I’d run out of time and couldn’t squeeze it in. Will definitely repeat this one!

  • yboog

    Good eve Tati,
    I love the slim legs routines!

    I started tonight with 10 min skipping warm up.
    Followed by this beauty of a w/o.

    Then I kept the timer set the same and did reverse PU, Push ups, V holds, and holding a tip toe forward fold. Am currently working up to coming onto and holding a handstand.
    Finished with 14 minute Hula hoop!

    Thank you! (You legs and ass look fantastic!!!)

    • Thank you sweets ๐Ÿ™‚

      I’ve been doing handstands a couple of times a week, it’s such an amazing exercise, one of my favorites.

  • Mary Lou

    What a beaut! finished with 14 rounds of 10 Mtn climbers+10 crabs in 10:05 and some others for good measure. I’m off to rest week and then the pull up program. But first I’ll have to dig out from the expected 2 feet of snow… Have a good weekend guys! Stay warm if you’re getting buried too.

  • Amazing workout!! those triple bicycles are one of my new favorite now, they burned my abs! I completed this workout after a lower body workout so it was perfect complement, I am also on week 2 of Sharber abs in a month challenge! wow, this was amazing! thank you Tati ๐Ÿ™‚

  • This was perfect for me today. It got my heart rate up quite high, into the 160s, and gave a nice steady sweat throughout. I think next time I might try this as a circuit because I felt like some of the ab exercises got shorted, whereas others, like the leg exercises, were perfect on time. Like, I LOVE those triple bicycles, and I really enjoyed feeling the micro-burn on the laying knee ups, but I would have liked to do more than 10 of either of those. I felt more energized by this so I did what I call Evil Abs Jr. It’s a shortened version of the Sharper Abs Challenge. I do 6 rounds of 20 sec and 1 min and I do one min of plank, one minute of leg lifts. Those leg lifts are the holy grail of ab strength, just like you said! ๐Ÿ™‚ Thanks Tatianna!

  • I’ve a more physical day ahead for me, so this was a great routine to start the day with. I did get a good cardio from it. I used a dip station and 20lbs sandbag.

    Warm up was 3 rounds of 25 high knees; 25 jacks; 25 jump lunges; 25 side to side lunges and 2 mins of jump rope. Then 5 mins dynamic stretching.

    Cool down and stretched for 10 mins.

    Cardio: We’re going snowshoeing this afternoon…I’m counting it as my cardio.
    *** I still don’t have volume on all the videos. I tried English closed caption…don’t think what was written is what Tati was actually saying. LOL!

    • tee_w

      Closed captioning can be really funny! Turning it on when zuz was talking was hilarious! i laugh at it on my son’s vid’s too, haven’t tried on tatianna, I’ll have to try!

      • Funny thing is that Tati’s accent is not strong, so I’m not sure why the mess up closed captioning.

  • Evaleen

    Really good advice there, and your physique shows it: looking gorgeous! ;D

    Now I did the workout earlier today, but I think 30 min of interval training was a bit ambitious of me… I haven’t done much of that in a while, so it was pretty darn taxing. But it helped to change the intervals to 10/40, cause that bit of structure kept me more coordinated and aware of the time passing.

    And I roughly took count of my numbers: for the ab moves (in order) I averaged 8, 10-11, 15, 7, 13, and 10-12 reps each, and then about 12 and 22 for the jump lunges and swings (with 25lbs, but switched to 15 for the last three intervals).

  • Morning – just did this one and really enjoyed it. I did have a small pause after each set because the workout is quite long and it was a real mental challenge to get it done. I suck at the hanging knee kicks so most of them ended up as a regular knee raise. I did beginners version of the jump lunges – ie no jump just step backs and pulse because my feet roll inwards which affect my knees so it places unnecessary strain on them and I always fall over – I don’t feel bad about knowing my body and its limits – I have you to thank for that Tati – its a very liberating feeling ๐Ÿ™‚ Finished up with 10 mins of freestyle cardio and stretched. Was a great start to the workout week xo

  • wolfblood

    Did this 2 days ago- man man you are something. Just when I thought (after already having done Equinox Inspired Wo again I LOVE this one!) some light Tati made Cardio woohoo. For some reason in my mind it was just one round. I got really hungry during this 1. round (as I usually do sports first thing after getting up in the morning)and then I realized I had to push my stomach through 2 more! Very proud that I did not give up, getting hungry during workouts is very difficult for me, makes me feel absolutely weak and unmotivated ๐Ÿ˜‰ Since it was really a challenge and I felt the muscles afterwards nicely it will become one of my top “Aprรจs” Cardios to improve on ๐Ÿ™‚ at the edge of repeating myself- thanks once more my dear!

  • Tricia White

    Hi Tati!

    If I am trying to slim out my legs but build my booty, what exercises should I add weight to? I’m sorry if you mentioned this and I just missed it, but I thank you for your help!

  • Fatima

    zdravstvyite tatiana. segodnia natknulas’ na vash site v poiskax workout programs for beginners at home. peresmotrela pochti vse vashi videoroliki. v vostorge ot vashei figuri i vsex kompleksov yprajnenii, pravda!!!!! no kak i skoree vsego y mnogix nachinaushix, y menia problema: s chego nachat’, kak prodoljit’, i pri etom pravilno i bez oslojnenii (ex. rastiajenie mishc i t.d) Mne 19, xochu podtianut’ mishci, tak kak kogdato pribavila nemnogo vesa, a potom bistro prishla v formu no bez gimnastiki. Ochen’ nujno build up mussels pretty much in my entire body. Posovetyite pojaluista a correct exercising routine po kotoroi ia smogy dostich svoei celi.Ochen’ blagodarna zaranee!!!!!! budu jdat’ vashego otveta na moi e-mail ๐Ÿ™‚

  • I did this workout with 36 rounds 45/10 sec rest and it was reaaaaaaally intense! I used 10 kg for the ‘bag’ swings (i used a plate), but in the last round i just did weighted bridges cuz i wanted to die, i cant believe doing it with 0 rest. I even paused the timer twice for a small break (less than 30 sec).

    MANY Thanks for the great workout!!!!

  • This was my workout today. I made some modifications and made it a 10/50 interval circuit. I also rested for about 30 seconds in between each round.

    4x/5min of 45/30 Plank Hold/ Rest
    Warmup – 60 sec each
    – High Knees
    – Butt Kicks
    – Jumping Jacks
    – Skipping In Place
    – Running In Place
    5 min stretching
    36min/36rds/3x of 10/50 Intervals (Rest/Max)
    – Split-Out Side Up (9,7,8=24)
    – Jump Lunge & Pulse (17,19,18=54)
    – Knee Raises (20,20,18=58)
    – Kettlebell Swings (25lbs) (29,30,29=88)
    – Plank Cross Knee Tucks (22,23,23=68)
    – Jump Squats (16lbs) (24,26,28=78)
    – Triple Bicycle (7,8,6=21)
    – Kettlebell Swings (25lbs) (29,30,29=88)
    – Laying Knee Ups (14,15,15=44)
    – Squats (16lbs) (22,22,23=67)
    – Elbow Plank Side Steps (33,32,31=96)
    – Kettlebell Swings (16lbs) (28,28,28=84
    10 min stretching