The two most ignored muscle groups are simply legs and abs. People want to get huge, so they just work their upper body, excluding abs and legs. If you see yourself getting a larger upper body, while your legs stay skinny and still have a ‘one pack,’ then do this workout asap…
Legs and abs
Yea yea yea, I hear ya…I don’t like working my legs and abs just as much as you do. These muscle groups are one of the most ignored and they can be quite boring in the beginning. However, let me tell you that you need to work your lower body just as much as your upper. Why? Well you don’t want an un-even body do you? Plus, working out your legs promotes more muscle growth for your upper body, because doing squats builds more testosterone. Ok, lets get down to it…
Before you begin this workout, stretch all muscle groups for a total of at least 5 minutes. You don’t want to go right into a workout and pull a muscle, leaving you sitting at home for weeks or months on end waiting for it to heal. This is the most important part so don’t leave it out.
Squats – 5 sets of 10 repetitions. Doing squats is one of the best exercises in bodybuilding, so do a solid 5 sets with a good enough amount of weight. You should be sweating and feel a sweet pump in your legs after doing these.
Calf Raises – Whatever machine is available to you do them (most likely either sitting down or standing machine). 5 sets of 20 repetitions. Push yourself here, you don’t want huge thighs and skinny calves. Make it worth-while by putting on some heavy weights.
Leg Press – 5 sets of 10 repetitions. This is the last power legs exercise so give it your all here! You should be struggling on your last 2 sets or else your not using enough weight.
*Bonus* – For maximum results, directly after each set of leg press do 10-20 repetitions of calf raises. This will give you a massive pump and you will definitely reap great benefits at the end of the day.
Lunges – Now, you can make this your cool-down exercise by doing light weights with this. Or you can add it on to the power exercises using heavy weights. It’s your choice. Either way, do 4-5 sets of 10 repetitions for each leg.
Sit ups on the ball – Do as many repetitions as you can do for day 1 and then ad another repetition the next day. This definitely works, but you have to stick to it or else you are just cheating yourself.
Medicine ball Russian twists – Try to do 2 sets of 30 repetitions. Remember that one full repetition is going from right to left or vise versa.
Bicycle kicks – Keep your arms at your side and your head on the ground. And pretend you are riding a bicycle in the air. Do 2 sets of 25-30 repetitions going one way, then do 25-30 repetitions going the opposite way.
Oblique Crunches – 2 sets of 20-30 repetitions.
Okay, so now you have a complete workout for your legs and abs. If you are a beginner, then use light weights for all exercises at first to get the gist of everything. As you get used to it, put on more and more weight for each. This is one of the absolute best legs and abs workouts out there. So add it in to your workout routine. This legs and abs workout is just one of many muscle building workouts.