If there’s one area we’d all like to keep toned and smooth, it’s the classic “TAG” zone — Thighs, Abs and Glutes. That’s why we’ve put together a TAG workout you can do at home, without any special equipment and whatever your fitness level: glute bridges, donkey kicks, side plank with leg raises, dynamic planks, oblique crunches and sumo squats, with guidance on positioning, breathing and repetitions for each move.
Did you know? Strength training is an essential way to look after this area: it strengthens your muscles deeply, both during each session and from one session to the next! Regular Thighs, Abs & Glutes workouts can help give this area a more toned appearance.
The glute bridge: a TAG workout staple
This move targets your glutes and abs. It’s also beginner-friendly, making it the perfect starting point if you’re just getting into fitness.
Start by lying on your back with your knees bent, feet about 20 cm from your glutes and hip-width apart.
Then lift your hips until your thighs, pelvis and torso form a straight line. Squeeze your abs and glutes firmly. Hold for a few seconds, then lower and repeat for 20 reps.
Remember to exhale as you contract and inhale as you release.
Donkey kicks
This exercise engages your abs, glutes and thighs.
Start on all fours, hands aligned under your shoulders and knees directly below your hips.
Alternate extending each leg straight back. Be careful not to lift too high — keep it controlled to protect your lower back.
Exhale as you extend your leg and inhale as you bring it back in.
Complete 15 reps on each leg.
Side plank with leg raise
This move appears in almost every TAG workout — and for good reason: it works your whole body, particularly your thighs, glutes and stomach.
Get into a side plank position, lifting your hips while resting on a bent knee and your forearm. Engage your core to keep your hips, thigh and torso in one straight line. Extend your top leg and perform small up-and-down pulses.
Don’t hold your breath — focus on slow, deep inhales and exhales throughout.
To make it harder, perform the exercise with both legs fully extended.
Complete 15 pulses on each side.
Dynamic plank
Start in a plank position with your abs fully engaged. Lift one foot and bend your knee out to the side, as if trying to touch your ribs with it.
Alternate sides for 10 reps each, exhaling as you bend your knee in.
Oblique crunch
This exercise is ideal for working your stomach, particularly your waist and the area around your love handles. It’s an essential move in any effective TAG session!
Lie on your back with your knees bent. Cross one leg over the other, with your ankle resting on your knee. Then place your hands behind your ears and keep your elbows wide.
The movement: lift the shoulder opposite your crossed leg and drive your elbow toward your knee.
Throughout the exercise, remember to exhale each time you contract your abs.
Complete 3 sets of 15 reps.
Sumo squats for working your thighs and glutes
With this variation of the squat, you’ll work all areas of your thighs, targeting the inner thighs of course, but also the quads and glutes, an area where cellulite often appears.
The move: stand with your feet wide apart and turned outward, then bend your knees, pressing firmly through your heels until your thighs are parallel to the floor. Rise back up slowly. Keep your back straight throughout and exhale on the way up. Repeat 20 times in a row.
Which exercises work the thighs and glutes?
If your thighs and glutes are the areas you particularly want to work, several moves in this workout target them directly. The glute bridge engages your glutes, donkey kicks work your glutes and thighs, and sumo squats target the inner thighs, quads and glutes.
The side plank with leg raise completes this selection: the pulses of the top leg engage the thigh and glute while also working your core. Perform these exercises regularly, focusing on your posture and breathing rather than speed.
To get the most out of this TAG workout, repeat the full circuit 3 times in a row, at least 3 times a week.
Remember, ladies, exercise isn’t everything when it comes to cellulite! Combine it with a balanced diet and palper-rouler (rolling) massages. The Cellublue Cup recreates the palper-rouler technique on all the areas you want to target. Just 3 minutes a day is enough to make it part of your routine and look after your skin.
With all of this combined, you can look after your skin every day!
Frequently asked questions
How many times a week should I do this Thighs, Abs and Glutes workout?
Repeat the full circuit 3 times in a row, at least 3 times a week. Focus on consistency rather than intensity: frequent, well-executed sessions are better than occasional ones where you push yourself too hard.
Do I need equipment for this abs and glutes workout?
No. That said, a mat can make floor-based exercises such as the glute bridge, oblique crunch or side plank more comfortable, although it isn’t essential.
Is this workout suitable for beginners?
Yes. If you’re just starting out, build up gradually: for the side plank, begin supported on one bent knee, then progress to both legs fully extended once you feel ready.
What should I do if I feel pain during an exercise?
Stop the exercise. If you experience pain or have a medical condition, ask a doctor or qualified professional for advice before resuming the workout.
Related articles
- The 8 Best Exercises to Slim Your Legs and Thighs
- The best fitness exercises to fight cellulite
- 9 sports for dream legs!
Useful categories: Anti-Cellulite Exercises.
To go further, explore the Cellublue shop: our anti-cellulite products.
