Are you prepared to work on your core as well as your entire lower body to strengthen and tone it? You're completely covered by me. In just six steps, this circuit workout will improve your abs, hamstrings, quadriceps, and glutes.
Best Leg and Abs Workout
1. Front squat
Hold the bar across the front of your shoulders, either with your arms crossed or in your hands with your elbows pointing forward and your upper arms parallel to the floor. Stand with your toes pointing outward and at least hip-width apart from each other. Squat down until your thighs are at least parallel to the floor while maintaining your elbows up, chest up, and core engaged. Drive through your heels while extending your knees to the sides from this bottom posture to reenter the starting position.
Sets 4 Reps 10 Tempo 2010 Rest 60sec
2. Romanian deadlift
Standing tall and holding a barbell with an overhand grip just outside your thighs, place your feet shoulder-width apart. When you feel a good stretch in your hamstrings, hinge forward from your hips and lower the bar down the front of your legs with a slight bend in your knees. Return to the beginning of the action, pushing your hips forward at the peak.
Sets 4 Reps 10 Tempo 2011 Rest 60sec
3 Leg extension
Make the required modifications to the machine as directed by the instructions to ensure that you are seated securely and safely. Your shins should be against the padded bar while you are in the starting position, sitting up straight with your chest up. By elevating your feet until both legs are fully straight, you can lift the bar. Maintaining the greatest amount of tension in your quads, hold this position for one second before gradually lowering your feet back to the starting position.
Sets 3 Reps 10 Tempo 2011 Rest 60sec
4. Hamstring curl
To position yourself correctly and safely, prepare the machine by following the instructions to make the necessary adjustments. In the starting position, your legs should be straight, your back should be against the padded bar, and your heel should be above the bar. By bending your knees and bringing your feet closer to your body, you can lower the bar. Maintaining the greatest amount of tension in your hamstrings, hold this bottom posture for one second before slowly bringing your feet back to the starting position.
Sets 3 Reps 10 Tempo 2011 Rest 60sec
5. Crunch
Put your hands on the sides of your head while lying flat on your back with your knees bent and your feet resting on the floor. Lift your torso off the ground by contracting your abs without tensing your neck. As you carefully lower your torso back to the floor, keep your abs tight. By preventing your upper back from touching the floor in between reps, you may make each rep harder.
Sets 3 Reps 10 Tempo 1111 Rest 60sec
6. Plank jack
Put your elbows beneath your shoulders and support yourself in a plank position with your forearms. Put your abs to work, then lift your hips to create a straight line from your head to your heels. Jump both feet out to the sides until your toes touch the ground without letting your hips sink, and then jump your feet back in. Repeat this movement as many times as you can while maintaining your head and neck relaxed and your breathing under control.
Sets 3 Reps 10 Tempo 1010 Rest 60sec
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