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How to tone your legs and bum

Slim pins and build booty.

How to tone your legs and bum.

Begin the burn

Easy resistance loop exercises

Exercise 1 - Resistance loop squat

  • Pull the loop over your legs so that it sits above your knees.
  • With your feet hip width apart, squat down, pushing your bum out behind you, holding your arms out in front while you do so.
  • Push back up to a standing position and repeat.

Exercise 2 - Resistance loop side step

  • Pull the loop over your legs so it sits just below your knees.
  • With a soft bend in the knee and holding your arms out in front of you, take 2 wide steps to the right.
  • Do the same movement to the left and repeat the process again.

Dial it up

Single leg kettlebell deadlift

Not only does this exercise help to build strength in your glutes, hamstrings and calves, it's great for improving balance too. The most common variations are bodyweight only, with a kettlebell or with dumbbells.

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Step 1

Start by leaning your torso forward and grabbing a kettlebell with your right hand. Raise your right leg behind you in a straight line, utilising your glute and core strength.

Step 2

As you pull the kettlebell up to waist height, lower your foot to the floor. Hold for 3 seconds, tucking your bum in and engaging your core. Repeat the exercise on the other side (pick up the kettlebell with your left hand and raise your left leg).

Michael Jennings, Men's Health fitness editor, says:

Feeling strong? Increase the weight or hold two kettlebells rather than one.

Kettlebell swing

As the momentum of the swing comes from the hips and glutes, it's an extremely effective exercise for toning and strengthening your bum. But it's not all about the lower body - kettlebell swings are a killer full-body workout that are sure to get your heart racing.

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Step 1

Lean forward with your back straight (to do this, bend at the waist, rather than using your back to bend). Grip the kettlebell in both hands. With knees slightly bent, transfer your weight to your heels and let the kettlebell swing between your legs.

Step 2

Thrust your hips forward to a standing position and let the weight swing up to shoulder height. As it falls, stand straight with a strong core until your forearms reach your hips, then bend forward again and repeat.

Michael Jennings, Men's Health fitness editor, says:

Kettlebell swings are all about momentum. Place the kettlebell about a foot in front of you, then hike it back and thrust it forward. This small tweak will drive more power through your hips, so you’re guaranteed to get more out of the exercise.

Goblet squat

The squat has always been a staple exercise to tone the lower body. But it's another fab full-body exercise. The goblet squat works your glutes, quads, calves, core and arms. It's not an exercise to skip!

Shop the kit to try it out.

Step 1

Stand with your feet hip-distance apart, holding a kettlebell upside down at your chest.

Step 2

Shoot your bum back into a deep squat, keeping your chest and eyes lifted.

Step 3

Power back up, pressing through your heels, to your starting position and repeat 8 times in total.

Michael Jennings, Men's Health fitness editor, says:

Inhale at the start of each squat! This supports the rib cage and chest from forward collapse and will help to keep your core engaged.

Work it hard

Advanced workout

Want to take your leg and bum routine to the next level? Try these exercises for a bigger burn.

Exercise 1 - Romanian deadlift

  • Hold a dumbbell in each hand while standing with your feet hip width apart.
  • Bend from the hips, pushing your bum out behind you and keeping your back and arms straight.
  • Return to a standing position and repeat.

Exercise 2 - sumo goblet squats

  • Stand with your feet hip width apart, holding a dumbbell with both hands close to your chest.
  • Sink down through your hips and push your bum out behind you.
  • Drive yourself back up to a standing position and repeat.

Exercise 3 - lunge with bicep curl

  • Stand with your feet together and hold a dumbbell in each hand.
  • Take a large step forward with your right leg and sink down so that your front knee is at a right angle.
  • Pull both dumbbells towards your shoulders as you do so.
  • Return to the starting position and do the same with your left leg.
  • Repeat the process.

Exercise 4 - gym ball hamstring lift

  • Lie with your back on the floor and your feet positioned on a gym ball.
  • Pull the gym ball towards your bum by bending the knees and drawing your heels towards you.
  • Straighten out your legs and repeat.

Exercise 5 - squat taps

  • Start with your feet hip width apart, arms by your sides.
  • Squat down, pushing your bum back, crossing your arms across your chest as you do so.
  • As you push back up, jump slightly and bring your feet together before doing another small jump to return you to your starting position.
  • Repeat the movement.

The ultimate leg and bum burners

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