If there's one area of your body that has suffered from government mandated isolation, we're willing to bet it's your legs. Because while it's easy to think of ways to work your upper-body at home – press-ups are a great compound exercise – working your lower body takes a little more thought.
To help with that, we got PT Jonny Jacobs to create a legs workout that will also get your abs firing, sizzle belly fat and ensure that no lower-body or core muscles are left unattended.
The combination of front loaded resistance for your leg moves and the core focused exercises will leave your abs feeling like they have been beaten by Anthony Joshua, says Jacobs. The ability to hold tension through the entire body will give your core the focus it needs to build strength. A stronger core makes a stronger, fitter and more efficient athlete.
Core Exercises You Can Do In Your Living Room
Oh, and just before you workout: if you don't have a kettlebell, use a dumbbell, and if you don't have a dumbbell, find something heavy lying around your house.
Stand with your feet set wider than shoulder width and hold a kettlebell with both hands up at your chest. Sit back into a squat, keeping the kettlebell high on your chest, drive back up and repeat.
Grab a pair of dumbbells and hold them by your sides. Walk forward taking short, quick steps. Go for the given distance, as fast as possible.
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Stand upright with dumbbells at your side, palms facing your body. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Use the heel of your right foot to push your upper body back to the starting position. Repeat with the opposite leg.
Lie facedown on a bench with your hips on the edge. Extend your legs off the back of the bench, squeeze your glutes and raise your legs until they are level with your hips. Lift your left leg higher than your right leg, then lower your left leg as you lift your right leg. Make sure that you keep a controlled movement at all times.
Get in a press-up position but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and your glutes. Hold without allowing your hips to sag.It’s my go-to core workout because it also helps target the legs and thighs, too. I like training the legs and abs together because it helps get results faster.
Woman Performing Hanging Leg Raises Abs Exercise Stock Image
Doing core exercises that utilize leg movements also allow you to target the lower abs more effectively, using leg weight to increase resistance.
Lie on your back with your knees bent. Lift one leg up. This is your start position. Lift your hips up until your body is in a straight line. Keep your hips level. Slowly lower back down to the start position to complete one rep. Complete the same number of reps with your other leg to complete one set.
Start laying on your back with your hands on your head and your elbows out and down to the side. Lift your elbows up as you lift your legs up. Lift one leg faster than the other and lift the lower leg up to ‘tap’ the upper leg lifting as high as you can. Lower back down to the start position to complete one rep.
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Lie with your hands behind your head with your legs lifted off the floor and bent at a 90 degree angle. This is your start position. Engage your abs and lift your shoulders up off the ground slightly while drawing your knees in at the same time. Lower your shoulders back down and extend your legs back out to the start position to complete one rep. Do the same number of reps with your other leg to complete one full set.
A side plank is your start position. Lower your hip down to the floor, then immediately lift your hip back up to the start position. Continue pulsing your hip up and down, quickly racking up reps until you feel the burn. Once you feel the burn, do 5 more. Switch sides and repeat the movement on the other side to complete your set.
Get in a plank position. This is your start position. Quickly draw your in up and across your body towards the opposite elbow. Immediately reverse the movement back to the start position. Quickly repeat the same movement on the other side. Alternate sides at a face pace until you feel the burn. Once you feel the burn do 5 more to complete one set.
This Superset Workout Builds Bigger Legs And Tougher Abs
Lie with your hands behind your head with your legs bent with feet planted on the floor. This is your start position. Engage your abs and lift your shoulders up off the ground slightly while lifting one leg up at the same time. Lower back down to the start position to complete one rep. Do the same number of reps with your other leg to complete one full set.
PPS. If you liked this workout, I think you’ll also love this butts and guts workout that targets core and glute muscles.
Christina is a certified Holistic Nutritionist, Personal Trainer, and Fitness & Health Coach. After healing multiple health issues, getting off 7 meds, & losing 40 pounds – and keeping it off for 10+ years, Christina teaches others how to get Happy, Healthy, & Fit quickly without any bullshit. She’ll show you how to slim down, tone up, and feel fantastic naturally with the most delicious food and least intense workouts possible.
Abs And Legs Hiit Workout
Sign up to be a CC VIP and get instant access to a free workout plan – including workouts, a schedule, & stretch guide – designed to slim down & tone your entire body while boosting mood & metabolism. As a VIP you'll also get Weekly Tips, Inspiration, and Exclusive Extras you can’t get anywhere else. Strengthening your core is about more than losing weight or getting defined muscles. A strong core can improve the way the rest of the body works and help balance and stability. Working out the abdominal muscles is an essential component of increasing core strength. (It's important to work out the back and hips, as well, to prevent injuries.) These 15 simple ab exercises go beyond crunches or situps and include a few variations to increase or decrease difficulty. They can all be done from the comfort of home — no expensive equipment or gym membership necessary.
This exercise calls for lying on your back and bringing both feet about 6 to 12 inches off the ground. Raise and lower the legs in a quick scissor motion. Focus on using your core, not your legs.
Lie on your back and place your hands on the floor beside your hips. Exhale slowly and raise your legs 6 to 12 inches off the ground. Lock your legs and hold the position. To intensify the exercise, try to lift both legs to a 90-degree angle so your knees and feet are above your hips. Lower the legs, but don't quite touch the ground, and then raise back up.
Best Free Printable Workout Charts Exercises
Many ab exercises focus on outer abdominal muscles, but the ab vacuum works the inners, which can lead to a tighter core and help support the back. Start by kneeling and placing your hands on the ground below your shoulders. Keep the back straight and look slightly forward. Exhale heavily through your mouth and suck in your stomach as if you're lifting your belly button to your back. Try to force all the air out of your lungs. Hold your breath and the position for five to 15 seconds. Inhale through your nose while lowering your belly slowly. Take one resting breath in through your mouth and out through your nose, then repeat. This exercise can be done while standing, sitting, or lying down.
There are several variations of the plank, a standard and effective core exercise, with the high plank being one of the most common. Lie on the ground facing down and lift the body as if doing a pushup — with hands and toes supporting the body, keeping the hands below the shoulders, arms fully extended, and toes below the ankles. (Spreading your fingers can help maintain balance.) Hold the position while focusing on keeping your back straight, your core pulled back toward your spine, and your glutes engaged. You can make the plank easier by resting on your elbows or knees (or both). Make it more difficult by adding alternating leg raises.
Start by lying on your side. Support yourself on an elbow and lift your body so only the elbow, forearm, and side of the foot are touching the ground. Hold the position and focus on keeping your core engaged and body in a straight line. For extra intensity, incorporate side plank dips into the routine: While in a side plank, drop your lower hip to the floor and bring it back up slowly.
Woman Doing Legs And Abs Workout Stock Photo
Start from a high plank position with arms extended fully below the shoulders. Lift your right foot and bring the right knee
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