When it comes to working out, I have found it difficult over the years to maintain my curves in some places yet slim down in others. Well, after years of adapting and changing my lower body routine, I have finally created a routine that has allowed me to maintain my bum yet avoid bulking my thighs. I’m African and like many other African women, I store my weight in my lower body. I love my curves but those gym routines that bulked my thighs up and made my jeans too tight were not sitting well with me. 

My workout has been inspired by the latest exercises but in particular, HIIT (High-Intensity Interval Training) and supersets (two exercises back-to-back with no rest in between). I have found that the HIIT cardio has been very effective at burning body fat and the supersets have provided me with a challenge to achieve results quicker.

In order to avoid thigh bulk, I have avoided certain exercises and machines in the gym such as squats on the smith machine, the leg press machine and leg extensions. I found last year that when I used these machines, I tended to use them on higher weights and this not only caused my booty to lift but it cause my thighs to thicken, which was not my goal.

I put this workout together through research and watching workouts by trained professionals. I am not a professional myself (yet) so if you want to follow my workout, do your research and consult a professional. This routine is what has worked for me and may not be for everyone. It is also preferable that you do this in a gym but if you can find substitutes for the equipment then feel free to do it at home!

Without further ado, here is the workout!



1. TREADMILL HIIT- (on incline 3 throughout)

2-minute warm up walk- level 6.

Alternate between 40 seconds sprint and 20 seconds standing on the side of the treadmill.

Repeat sprints 5 times.




Barbell lunge (per leg) (barbell-20kg)

Step-overs  (per leg)

(3 sets of 12 reps)


Barbell Lunge  



This move is high-intensity so move from side-to-side as quickly as possible!


Russian deadlifts (barbell- weight 20kg)

Jump squats

(3 sets of 12 reps)


Russian Deadlifts 


Jump Squats

This move is high-intensity so jump as quickly as possible!



Weighted Lunges  (per leg) (weights- 10kg)

Step ups

(3 sets of 12 reps)

Weighted lunges



Step ups

Step up, step down, repeat!



Donkey kicks  (per leg)

Fire hydrant  (per leg)

Leg pulses  (per leg)


Donkey kicks

Fire hydrant 


Leg pulses



(3 sets of 12 reps)



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Bry xo