Target your core and lower body with this low-impact beginner workout.
Introduction
Want to tone your belly, lift your glutes, and slim down your thighs — all without stepping into a gym? You’re in the right place. This Level 1 home workout is designed specifically for beginners who are just starting their fitness journey or looking for a gentle yet effective routine that targets the abs, glutes, and thighs.
You don’t need any equipment — just a yoga mat (or a soft floor), a bottle of water, and a bit of motivation. Let’s go!
💪 Why Focus on Abs, Glutes, and Thighs?
These three areas form the core and lower body — the powerhouse of movement. Strengthening them improves your posture, balance, and stability, while also shaping your silhouette.
Here’s why each area matters:
- Abs: Support the spine, improve balance, and give you that toned stomach.
- Glutes: Power your movements (like walking, running, and squatting) and improve hip alignment.
- Thighs: Burn calories fast, support daily movement, and give your legs a lean, strong look.
🏡 Level 1 Home Workout Routine
- Workout duration: 15–20 minutes
- Level: Beginner
- No equipment needed
- Frequency: 3–4 times/week
✨ Warm-up: 3 minutes of light cardio — jumping jacks, high knees, or march in place.
1. Glute Bridge
- Targets: Glutes, lower back, core
- How to do it:
Lie on your back, knees bent, feet flat on the floor. Lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then slowly lower. - Reps: 3 sets of 15
Pro Tip: Pause at the top for 2 seconds for extra burn.
2. Leg Raises
- Targets: Lower abs
- How to do it:
Lie on your back, legs straight. Slowly lift both legs to 90°, then lower without touching the floor. - Reps: 3 sets of 12
Pro Tip: Keep your lower back flat on the ground — don’t arch!
3. Clamshells
- Targets: Glutes, hips
- How to do it:
Lie on your side, knees bent. Keeping feet together, open your top knee like a clamshell. - Reps: 2 sets of 15 per side
Pro Tip: Place your hand on your glutes to feel the muscle working.
4. Wall Sit (Isometric Thigh Hold)
- Targets: Quads, hamstrings
- How to do it:
Stand with your back against a wall. Slide down until knees are at 90°. Hold this squat position. - Duration: 30–45 seconds, 2 rounds
Pro Tip: Don’t let your knees go past your toes.
5. Seated Bicycle Twists (Modified)
- Targets: Obliques, abs
- How to do it:
Sit on the floor with your knees bent, lean back slightly. Twist your torso side to side as if pedaling. - Reps: 3 sets of 20 (10 per side)
Pro Tip: Breathe with each twist to engage your core.
🧘 Cool Down (3 Minutes)
Stretch these areas to help muscles recover and reduce soreness:
- Child’s Pose – 30 seconds
- Seated Hamstring Stretch – 30 seconds/leg
- Glute Stretch (lying knee-to-chest) – 30 seconds/leg
- Spinal Twist – 30 seconds/side
🥗 Optional: Support Your Workout with Nutrition
- Eat a balanced meal post-workout with protein (chicken, tofu, yogurt) and good carbs (brown rice, oats).
- Stay hydrated — aim for 2–2.5L of water daily.
- Add more fiber (veggies, fruits) to help your body recover and reduce bloating.
💬 Final Thoughts
You don’t have to be in perfect shape to get started. What matters is consistency. This beginner-friendly workout will help you build a strong foundation. As you progress, you’ll feel stronger, more confident, and ready to take on more advanced routines.
Want to level up after a few weeks? Try the Level 2 version (coming soon!).
👉 Ready to move? Save this workout and start today. Your future self will thank you.
