Good morning readers & happy Monday!! I wanted to focus this week on the legs & rump! I have been focusing lots of my own workouts on these areas because....these are the first to go when baby comes!! Usually, pregnant women notice an increase in size of their rear-ends, thighs, & hips during their 9 months of carrying their little one in the womb. After the baby's arrival & you start losing the "baby weight" the rear & hips tend to lose a little bit of size.
For those not pregnant or for men, working out your glutes & legs are extremely important as well because it is where you gain strength & support for your entire body & especially for your back.
I wanted to share this week some of my favorite leg & glute exercises with you all & encourage you to gain strength in your lower body & to stretch daily your legs & back.
1. Wide leg squats
2. Sumo squats
3. Dead lifts
4. Walking lunges
5. Side lunges
6. Calf raises
7. Wall sits
8. Donkey kicks
9. Glute kickbacks
10. Side raises
11. Jumping lunges
12. Jumping squats
All of these can be done with these reps & sets:
Beginner: 3 sets of 10
Intermediate: 3 sets of 15
Advanced: 5 sets of 20
You do not need a gym to perform these workouts....so no excuses!!!
Cardio for your legs??
1. Running
2. Jogging/fast walking
3. Jumping jacks
4. Bicycle
Some great benefits of working out your lower body include...
1. Release of hormones: testosterone & other natural hormones are released the most during dead lifts & squats.
2. Even body symmetry: most people love working out their arms & upper body & dread leg day. But by working out your lower body you ARE strengthening your upper body & you are creating body symmetry.
3. Flexibility! That word speaks for itself---leg exercises create a wider range of flexibility in your entire lower body & back.
4. Core strength: many leg exercises increase core strength by engaging your back & core during their movements. A strong core= a strong body!
Have a great week, & work those legs!!!
-Morgan
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