This leg and abs workout will work on the major muscle groups of your legs: quadriceps, gluteal group, adductors, hamstrings, gastrocnemius; and on your abdominal muscles.
But first, if you haven’t read my article “A better understand of your body” in the “your body” category; I would recommend you to. In order to know better about your morphotype and its charachteristics. Then, you should also not overlook the article called «Ectomorphs weekly workout plan ».
Some exercices will work different muscles at the same time, some will target specific muscles. A leg workout, also means that some part of your back (such as the erector spinae, or the lower back) will be under efforts. That’s why in the programs the backday never follows the legday.
For the following exercices, I will ask you to be very careful with the manipulations in order not to hurt yourself. What I am saying is that you constantly need to check if your back, from your lower lumbar to your neck is well positioned. Doing these exercices with a curved back or neck can result in back/neck pain, or other injuries even more serious.
Legs (quadriceps, gluteal group, adductors, hamstrings, gastrocnemius):
- Back Squat
- Barbell hip thrust
- Hip cable extension
- Dumbbell lunge
- Calf Extension/raises
- Bicycle crunches
- Hanging knee raises
- Side bend
- Leg raises
- Front plank 1min + side plank 30 sec each sides
Each exercise will be explained in further articles.
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See you soon for another article, your healthful blogger in sports.
Picture sources :
- http://www.athleticsweekly.com/featured/might-best-blank-plank-5096 & http://www.mensfitness.com/training/workout-routines/side-plank