The 30 day bums and tums blitz will help you get the body you want this summer. Get ready to flaunt your figure with this toning challenge.

Envious of Kate Hudson’s flat abs and Gisele’s toned bottom? Well take on our 30 day challenge: bums and tums blitz and you’ll soon be able to rival the firmest A-list bodies. Home workouts are tough but when the results are this good why fork out on a gym membership?

Our muscles, especially those in our bottom, can become lazy with all the sitting down we do, but to get you bikini ready we’re whipping you into shape with six simple moves.


We know you’re short on time, so trainer Faya Nilsson ( has devised moves that target your glutes (bum) and core (tum) in one go, for maximum impact.

‘You want to do compound moves that target several muscles at the same time,’ says Faya. ‘To challenge your body, exercise on different planes, so you’re not just moving your body forwards and backwards, but using its full range.’


This challenge will also boost your strength, agility and rev up your metabolism. So for six steps to a firmer bod, look below. If you are looking for a quick way to target your bums and tums, check out our easy 10 minute bums and tums workout.

Bums and tums blitz workout: The six moves you need

These cardio and strength moves will give you a sexier bum and tum in no time. ‘They’ll also help protect your joints long-term, so keep going even after bikini season,’ says Faya.

The squat


Stand with feet hip-width apart. Keeping feet flat and back straight, lower into a sitting position as far as you can go. Lift your arms out in front of you, fingers pointing forwards, to help keep your balance. Hold for three seconds, push your heels into the floor and drive back up to starting position.

The lunge


Stand with feet hip-width apart. Keeping your feet facing forwards, step your right leg forwards and bend both legs so they both form right angles. Drive through your back leg and return to starting position. Repeat on the other side.

The burpee

Stand with feet hip-width apart. Crouch down and place your hands in a wide stance down on the floor in front of you. Jump your feet out behind you so you form a plank position. Swiftly jump your feet back in towards your chest, so you’re back in the crouch position, then jump up into a star position.

The jump squat


Perform the above squat move. But instead of slowly returning to the start position, when you’re in the squat, swing your arms back to create momentum and jump as high as you can. Land on slightly bent knees and continue down into the squat position.

The lunge with a twist


Perform the above lunge move holding a weight. When you’re in the lunge position, slowly twist to the right and then the left, holding the weight out in front of you. Repeat lunging on the other leg.

The burpee with a press-up 


Perform the burpee move. When you’re in the plank position, bend your elbows and lower your body down – keeping a straight line from your head to your bottom – to perform a press-up. Then continue with the move.

Want to keep a track of your progress? Use our easy tick chart and download it below. 

30-DAY-CHALLENGE-bum-and-tum-May-20163Watch the video below to learn how to do all of the bums and tums toning moves. 







Are you tempted to try the 30 day bums and tums challenge? It might look tough but once you’ve got the hang of these six moves you won’t look back. We believe in you! If you give it a go we would love to hear about your progress!