Ladies, as the weather starts to warm up and we head into Spring and then Summer; it’s time to start baring our legs again in shorts, capris and soon bathing suits!!!
We all want a great pair of legs and a nice booty, right? Of course! But the reality is that not everyone is willing to put in the work and the time to build them up. What’s that about? Well, for one, I don’t especially love training legs. They are hard work. They are the body’s strongest and most powerful muscles. They include your quads, your glutes (bootay!) and hamstrings…or everything the areas just below your waist line (another popular area to improve next!) but honestly, it takes some hard work to train them and then just try walking around when you’re sore from a new leg workout.
The struggle is super real. In fact, here is my recent selfie shot following a rigorous training day. 😉
So just know that I get it. I know it sucks and I know we still want what we want, right? The truth is that strengthening those muscles in our lower bodies will not only get more attention in those jeans and warm weather attire, but it also helps to quicken those smaller waist lines and just better overall health at the same time.
Yes!! It’s like two birds!
Not to get too studious with you but there was some research done and it was found that people who had the strongest legs also had the lowest amount of visceral fat…wait, what’s that, you say? It’s just the most dangerous kine of fat that wraps around your organs (ewwww) and increases your risks for heart disease, stroke, diabetes, and some types of cancer. Do you even need another reason now to get those legs moving? Well, it can boost your brains functions and this is true even as you get older.
So let’s get started on the basics and how to get some sculpted legs started today. Yes, today! Just stop putting it off for goodness sake! Here are some tips to get started and you’ll notice improvements in no time. (well, technically NO time means not any time so that isn’t correct but now I’m babbling)
Start with the basics:
We all have heard that squats and deadlifts are the muscle building moves for our legs, right? But they are also truly difficult to master at first if you aren’t sure what proper form looks like. If your form is wrong, you may risk straining your joints and your back.
That’s just not worth it to start. So, if you are a true beginner, start with some less advanced moves that hit the same muscles, such as ball squats and lunges, step-ups and bodyweight squats. Once you become a pro with these moves, you can move on to weighted squats and deadlifts. Make sure to always keep your form tight (abs in, straight spine, chest lifted) and keep your reps within the 12-15 range. That’s the best rep range to improve the way your legs look. Start with a workout like this to ease into lower body training without strain:
Don’t Isolate Muscle Groups
What I mean here is to stop sitting and using those leg machines if you’re at the gym. Seriously, just stop. Unless you are focusing on injury rehab, you’re going to get a better workout doing the multi-joint (or compound) moves such as lunges and step-ups, because they target more than one muscle group at a time. The more muscle you work, the more muscle you’ll be building.
Your legs are used to carrying you around all day, so you may have to work harder to tire them out than you do the muscles of your upper body. Try 12 walking lunges per leg, followed immediately by 30 seconds of squat jumps [lower yourself into a full squat, then jump as high as you can].
Other alternatives: Bodyweight squats paired with jumping lunges, step-ups paired with sprints outdoors or on a treadmill with a steep incline. Three sets of any one of those combinations, resting minimally between moves, will have your legs screaming!!!
Who’s ready to train some legs??