Have you ever wondered why multiple people claim to exercise on a daily basis but don’t tend to lose weight or maintain good body health? Word Health organisation brings out the statistics, as around 80% of the people do not meet the guidelines. Multiple people struggle with the idea of the required exercise type and set to achieve the benchmark.
Understand that the right exercises not only change your body but positively impact your mood and attitude. Yet, the struggle to find the right exercise for your body is considered to be a tribute to your body. Many people have chosen various forms of exercise to keep their bodies fit, including high-intensity strength training, weight lifting, yoga, and aerobics.
If you talk about a complete exercise that fulfils the demand of keeping your body fit and flexible, it’s none other than aerobics. For many years, it has been a go-to exercise routine for various people, but only 46.9% of adults meet the physical activity guidelines.
When we talk about aerobics, legs, bums, and tums, class can’t be overlooked. It has been quite common for fitness followers since the 90s as it targets all the main body parts in one class. It not only burns fat but tones the body along with building agility. The best thing about this workout is that it is suitable for all ages and fitness levels despite any specifications for genders.
LBT (Legs, Bums, and Tums)
As the name suggests, this class targets the three main parts of the body: legs, abdominals and abs, referred to as tums, and hips, referred to as bums. The main reason for the classes’ popularity is that they are highly effective and suitable for everyone since LBT is constant at multiple gyms.
It is a great program if you are looking to start your fitness journey or if you have toned your body with high-intensity workouts and are now looking for something to rely on and stay consistent at to maintain the shape. Legs, bums, and tums are known to be the perfect choice so far. Unlike other hectic gym routines, LBT might not make you lose a lot of weight or burn fat instantly, but it’s a steady yet authentic session to start your weight loss and fitness journey.
Estimated calorie-burning rate
It is estimated that around 250-400 calories are burnt per hour. However, it depends on how focused you are during the session.
How do legs, bums, and tums work effectively?
Due to its high effectiveness, LBT is quite popular in multiple regions of the world. It not only works out the lower body but also challenges the person’s heart health. The following are some of the main advantages of LBT.
Leads you to a better lifestyle
Increases stamina: It helps to build good stamina by integrating exercises targeting cardio and endurance training.
Enhance strength: Resistance training is also a part of this routine, which helps to build strength.
Flexibility and agility: This class is highly effective for flexibility and agility, as it includes multiple exercises based on yoga asanas. Hence, it is slightly upgraded according to the class.
Keeps your body attractive
Burn calories: This sum of full-body aerobics and other endurance-increasing training leads to losing weight and burning calories.
Tones the body: LBT classes include maximum movement and focus on each particular body part, leading to the tone of each one.
Boost mood and reduce depression
Improves energy levels: As it’s a group workout, the whole atmosphere is quite motivating, and everyone bonds with each other.
Bring joy: It brings joy to the people as the music is top-notch throughout the class, which releases endorphins in the body.
Decreases stress: When you are surrounded by people having the same goal, you tend to feel more connected mentally, which leads to a decreased stress rate.
How has LBT evolved in the past 25 years?
Everything requires evolution with the passage of time to stay in trend. Similarly, LBT has evolved with time; however, the basis of the class remains similar. Since the new and better versions of exercises have been introduced in the market, multiple trainers have integrated these versions to get the best results for the clients.
Along with integrating the newly emerged technological interventions. It not only grabs the attention of the clients but allows them to make their sessions more effective by including music in the gym.
How does an LBT session operate?
Usually, the Legs, Bums, and Tums sessions are totally dependent on the session operation, or sometimes, the whole session is designed by the professionals of the fitness centres. Here’s a brief design of a routine, which will help multiple people take ideas;
Warm-up
First, you have to start with a warm-up, as it will allow your body to be fully prepared for further exercises. It helps to distribute the blood in the whole body’s muscles and make the body aware of the activities you are going to do.
What happens if you don’t warm up your body?
There’s a high possibility of getting an intense injury. Moreover, it puts unnecessary pressure on your heart and lungs, causing damage.
The required duration of the warm-up!
A warm-up of 10-15 minutes is enough for the LBT session.
- Start with jogging for 5 minutes, or you can do running reps of 3-4 rounds.
- Next, go with High-stepping. Stand on the feet wide open at the width of your shoulders.
- Try quick jumping jacks. Again, keep standing on your feet shoulder-width and arms downwards. The next step is to raise your hands and clap.
- Next, do the leg swing. Hold on to something solid, and start swinging your leg forward and backwards, repeating the same with the other leg.
Pro tip:
Engage your whole body in the warm-up session to get a better experience of the LBT session.
Major workout session:
Here starts the main workout session of legs, bums, and tums, which refers to working out for continuous 20-25 seconds and taking rest for 10 seconds, Claiming it to be a Tabata-style workout. In LBT, no such machine cardio exercises are involved. Here starts the workout:
| First round: | Start with jumping jacks. Stand straight with your hands and feet on the side, and gradually sweep your hand upwards and slightly jump outwards. Go into the plank position. Bring your knee to the chest, bring it back, and repeat the same with the other leg. While mountain climbing, keep your core tight for more effectiveness. |
| Second round | To squat, you need to stand, open your feet shoulder-width apart, and bend like you’re sitting on a chair. Next, do lying ins and outs. Lay down on the mat on your side, with your elbow at 90 degrees supporting your upper body. The next thing you need to do is raise your upper leg at 30-60 degrees and keep it down. |
| Third round | For jump lunges, start in the simple lunge position, jump upwards, and land back in the lunging position. Next, try the Mason twist. All you have to do is sit on the mat and make a V position, pushing your hands forward aside from your legs. |
| Fourth round | For squat jumps, take a similar position as a squat, jump upwards while doing the squat, and land in the same position. For this exercise, you have to lie down and lift your back while your shoulders and feet are still on the ground. Make a glute bridge with your knees and toes aligned, and squeeze your abs. |
| Fifth round | For burpees, you have to go in a push-up position, and straight from that position, you have to do a lower squat position and then a straight-up jump. It’s a combination of exercises targeting almost all the main areas of the body. Sit in a squat position with your hands on the ground, passing your arms inwards towards your legs. Next, push back your knees and go into a plank position. Repeat this exercise as froggers target your full body. |
Cool-down
Cooling down is as important as warming up in any training session. To cool down, it’s preferable to stretch your whole body. Induce the following stretches to make sure your body is fully relaxed.
- Arm stretch.
- Tricep stretch.
- Spinal twist.
- Hamstring stretch.
- Quad stretch.
The exercises might vary a little according to the fitness trainers, but the format of the whole session remains the same. Alternative exercises are commonly induced in the session to avoid boredom or, if required, to any specific client due to some reasons. The core focus is to keep everyone fit and healthy and far away from injuries.
Mistakes people make frequently
There are multiple mistakes people usually make when they join the LBT session. These mistakes can really lead to a waste of time and effort;
- Most people forget to maintain a pace and focus on the workout session, which doesn’t really help to burn fat or decrease weight.
- If you don’t maintain the focus and think you are going to do this without any assistance, you can get injured.
- People usually rush for the result. However, the journey of losing weight can be very overwhelming. It’s important to take each exercise seriously and make sure you are targeting all the right muscles while doing it.
- You can easily make changes according to your preferences and suitability with the help of your trainer. Avoid increasing the intensity and challenges in your workout regime without any professional advice.
Conclusion
LBT (legs, bums, and tums) is one of the most compelling workout routines to follow. It not only tones your body but keeps it fit and healthy to enhance the life span.
Signing up for the Legs, bums, and tum sessions offers multiple benefits. The newly evolved LBT session not only focuses on fitness but also increases stability, enhances posture, and helps people lose weight in the long run.
The increasing trend towards a fit and healthy body has led multiple people to find their preferred, suitable workout routine according to their body. Yet LBT is known to be one of the most versatile and beneficial workouts for any beginner to advanced-level person.
FAQs
1. What clothing should I wear for the LBT classes?
It’s important to wear comfortable, breathable gym wear. As you are going to be fully worked up, make sure to wear light clothing and a nice sports shoe. Moreover, it’s really essential if you bring an extra pair in case you sweat a lot and require any change on your way back.
2. Can I sign up for the LBT classes online?
Of course, you can. However, it is referred to as going out to the gym for various reasons. Most importantly, you can have a little time off from your busy schedule and build a bond with the whole class. Yet, LBT class participants are of all ages and from various backgrounds. You can gain experience and learn a lot about them, which keeps you motivated for the classes.
3. How can I find any LBT classes?
Search for LBT classes near me on Google, and you will find multiple options to choose from.Â
