Leg Day!
My puppies and I were watching The Incredibles this afternoon for about the millionth time (it's our favorite movie). We had just gotten to the part where Bob Parr starts to get in shape again when I realized that something was a bit off. Mr. Incredible was doing a boatload of arm exercises, but I didn't see a single squat in there! Perhaps I missed something? Maybe he did some lungs while I was reaching over for my mug of tea? Or it is possible that I am right, and Bob Parr just doesn't like leg day.
To be honest, a good leg workout isn't my favorite either, but it's worth it. I have to remind myself of this over and over; split squats and clam shells can be brutal, you guys! I find leg day to be evil at the time, but so rewarding in the aftermath. As a tap dancer, my legs need to be pretty strong, so I strive to challenge myself with those wall sits and calf-raises. While it can be a little bit painful, I know this routine is crucial for my health. The article "9 Reasons Not to Skip Leg Day" by Alex Orlov tells us "You’ll be a better athlete..., You’ll reduce your risk of injury...,You’ll improve your balance...,You’ll increase your metabolism..., [and] You’ll increase your range of motion" if you make sure not to skip leg day... again. Nike is right: "Yesterday, you said tomorrow."
Today, I'm pleased to share my routine with you, along with some of my favorite body weight exercises. I suggest starting out with the original routine at first, but then feel free to substitute other exercises into the equation. I complete 2 to 3 sets of 15 reps of each exercise. Remember - If any of these instructions seem confusing to you, I advise you to look them up! We don't want you to get injured because I did a poor job describing proper form. Let's get started:
- Squats! Make sure your knees stay behind your toes, and squat until your gluteus maximus is parallel with the floor. Squeeze your glutes and tighten your core in order to stay balanced.
- Donkey Kicks! On a yoga mat, come into a push-up position. If this hurts your wrists, try balling your hands into fists instead. Lower your knees from push-up position onto the ground, so that your back is as flat as a table. One by one, kick back and upward with each leg, ten times per side. Make sure your core is tight! Remember not to go too fast or too high with your leg. You are aiming to activate your hip muscles, and want to stay in control.
- Bulgarian Split Squats! You'll be using your workout bench, a sturdy box, or a chair for this exercise. Stand normally so that your bench or support is behind you. Walk out a few small paces from your bench. Shifting your weight onto your right leg, extend your left leg back until the dorsal, or top surface, of your foot, is rested on the bench. Squat until your right leg is parallel to the floor. Remember to align your knees, feet, and hips. Hold dumbbells in each hand if desired.
- Fire Hydrant! On your yoga mat or a soft surface, come into the same position you were in for Donkey Kicks; almost as though your back could act as a table, with your limbs as table legs. Grounding yourself by tightening your core and evenly distributing your weight, lift your right leg from the ground to the side. Imagine that you are a sweet little puppy who is relieving herself on a fire hydrant. It's not a super nice picture, but at least you'll do the exercise right. Keep the leg at a right angle, and continue to lift your calf until it is parallel to the floor. Then complete fifteen reps on your left leg.
- Jumping Squats! These took me awhile to get the hang of. Come down into your typical squat. Instead of returning to a standing position, jump from your squat as though you are a spring. Jump as high as you can, and reach your hands toward the stars. Land on the balls of your feet, squat, and repeat for a total of fifteen reps.
- Lying Leg Raises! On a yoga mat or soft surface, lie down on your right side. Create a little support for your head by placing your right arm underneath it. Tightening your core and glutes for balance, lift your right leg to a comfortable height, and then bring it back down. While completing this exercise, you're going to be making a sideways forty-five degree angle with your leg and the ground. Repeat fifteen times per side.
- Goblet Squats! This one always makes me think of J.K. Rowling's Harry Potter and the Goblet of Fire; I like to pretend that I'm training for the Triwizard Tournament. Hold a dumbbell in your hands, no lighter than five pounds (I use 15). Traditionally, for moves like biceps curls, free weights are held by the rounded bar that connects two large sides. For this exercise, you are going to hold the weight by one of these sides, so it appears vertical. Spread your feet wider than hip-width apart, and squat, keeping your arms still and relaxed. Your feet should be pointing outward; this is a big deviation from traditional squats, in which your feet should be facing forwards. Squat deeply, and then return to your original position, squeezing your core and glutes. Repeat.
- Wall Sit! Lean against a wall, and slide down until your knees are at a right angle, and you appear to be seated in an invisible chair. How cool would it be to own an invisible chair? Ensure that your feet are underneath your knees, which should be parallel to the floor. Tighten your core and glutes for support, and hold for 60 seconds. Make sure your posture never wavers, and pull in that belly button!
- Weighted Calf Raises! For this exercise, hold a free weight in each hand (I use 12 pounds). Spread your feet to about hip-width apart, and slowly raise your heels from the floor. DO NOT LOCK YOUR KNEES; instead, allow them to bend slightly, which will make the exercise harder. Lower your heels until they are hovering above the floor; repeat fourteen times for a total of fifteen repetitions.
- High Step Ups! If you've got a workout bench lying around, it'll be super convenient for this move. If not, grab a STURDY box from your garage (NOT CARDBOARD, FOLKS!!!), or even a chair that you are certain will not move. Place the right leg on the bench so that your knee is bent and parallel to the floor. With the help of your other leg, push up from the floor, really engaging your quads, until you are standing completely on the bench. At this point, your right leg should be straight as you balance on it, while the left knee should be bent. Lower your left leg to the floor, straightening it as the right knee begins to bend again. Make sure to engage your arms! Go for fifteen reps per leg.
Some other leg exercises that I absolutely love, and occasionally insert into my workout for some variety, are as follows. I've been doing a lot of clam shells lately to help my hips become stronger:
- Romanian Dead-lifts! Stand normally. Shift your weight onto your right foot, and lift your left leg slightly off of the ground. Keeping your back straight and core tight, reach your arms out so that they are parallel to the ground. Slowly lower your upper body, bringing your arms toward the ground and lifting your left leg until it is parallel to the ground. Slowly rise back up into a standing position (your left leg is still hovering). Repeat fifteen times per leg. Get ready for hamstring awesomeness! I couldn't sit for a few days after trying this for the first time.
- Hip Bridges! This one is more yoga, but who cares? It's still great. Lie on your back on a soft surface, such as a yoga mat, with your knees bent and feet flat on the floor. Taking a deep breath, lift your hips from the floor until your body represents a sort of right triangle shape. Your spine and abdominal muscles should be forming a straight line. Keep your neck relaxed. Hold for as long as you feel comfortable - this is a lovely stretch! For an added challenge that incorporates some core strength, complete the very same exercise but with one leg hovering off of the floor. This allows for your other leg to completely support your weight; try to keep your hips level and balanced.
- Clam shells. Lie down on your side, with your legs on top of each other. Like a clam shell, you knees should be bent at about a forty-five degree angle. Making sure that your hips are aligned, squeeze in your abs and raise your upper knee. You can go as far as you can without allowing the hips to rock backwards. Remember to keep your feet glued together; you're pretty much replicating the shape and movement of a clam with your knees, keeping your toes together. It may help to place a rolled up towel under your waist - I've found that this assists me in keeping my hips aligned. There is a whole world of leg and hip exercises out there at your disposal, so please, feel free to engage in any that appeal to you!
Stay hydrated during your workout, and make sure to stretch gently both before and after the session. Listen to your body; if you've only completed one set but feel like your muscles are on fire, STOP. Let your body recover. Take rest days in order for your muscle tissue to build back up again. And finally, remember your goals. Workouts can be hard, but they are important for your health. They'll make you feel great. And they'll take you one step closer to the person you want to be.
Wow, I really regret that workout. Said no one. Ever.
- Maya
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