Fitness Talk: Legs workouts

Apologies for the hiatus! I will be back with more health and fitness tips this year! I have been getting a lot of enquiries about legs workout especially for the ladies, so before I add more workouts in, let me share with you some of the ones I had posted on Instagram, in detail.

P.S: Please pardon the quality of videos since they were taken using my phone and edited using a third-party video editor!

This, is a superset of Sumo Deadlifts aka DL (the first set) followed by Stiff-legged DL (the second set). The sumo DL works primarily on the inner thighs and upper butt (glutes) and it is almost like a squat and conventional DL.

Sumo DL:
Start with your legs spread out wide with toes pointing out. Slowly, push your butt back and bend your knees to a squat. Try to avoid letting your knees move inwards. If you find it a challenge to keep your knees pointing out, try pointing your toes out less and focus on pushing your butt back and knees out. At all times, make sure your back is upright and chest up. A lot of emphasis is placed on the hips and legs for this variation of DL.

Stiff-legged DL/Romanian DL:
Also another variation of the conventional DL, the romanian DL targets the hamstrings. Keeping your back straight and chest up, bend your upper body down slowly while pushing your butt back and knees locked as much as you can (you may bend very slightly to take stress off your tendons). Straighten up again and repeat.

Of course, you don't have to do these as a superset. You may also separate the workouts and do them individually.

Dumbbell Bulgarian split squats/Bulgarian Lunge:
Another of my favourite legs workout would be the Bulgarian Split squats. Well, I heard the name came from a Bulgarian weightlifter in the early 1900s so correct me if I'm wrong though. Start with a split squat/static lunges if you are not comfortable elevating your rear leg. Once you are comfortable, elevate your rear leg on a bench or a step and slowly lower your body down to a squat, focusing on your front leg and bending you rear leg too. Make sure your knees do not go too far out off your toes in an awkward position. Then straighten back up, keeping your back straight and upright, and chest up. Try with a pair of dumbbells of a barbell over your back.

I will be back with more workouts and other body parts too so stay tuned! Meanwhile, stay motivated and feel free to email me if you have any doubt. I'm also taking in more clients for personal training so feel free to enquire too!

xx