I have never been much of an “ass” girl. Not that I’ve ever had boobs either, though that’s a different story. But getting interested in working out has taught me that lifting weights (in a combo with proper nutrition of course) is the way to go to sculpt your body. Not dying on the treadmill every day. Not hating on the crosstrainer every day. But building muscle. Now, I am no bodybuilder, in fact, I barely have visible muscles. But I grow stronger, I push limits and I learn. Lifting weights = more muscle = burning more energy every day = toned body.
It has been requested that I put up my program for building, eh.. “that ass”. If I could choose, there is a plethora of other exercises I would rather include in my leg-day program, but because of knees not willing to cooperate (surgery gone wrong x 2) and a torn ligament in my lower back, I can’t. And well, this ankle injury isn’t really allowing for any leg program right now. I simply have to do the things that works for me and my body. My program is as narrowed down as it can possibly get and I am very happy I still can dedicate two full workout sessions a week to my legs.
I don’t have pictures of all the exercises that I do, but I will include them anyway.
Smith Machine Squats.
90 degree legpress, I do one leg at the time simply because I am stronger in one leg, but doing both legs at once is fine.
Hamstring curls on a machine (-13kg old picture).
Hamstring curls on a swissball (yes, I struggle too).
90 degree wall-sits (hate hate hate).
And I always finish my workout with the most awkward exercise in the book; hip thrusts. Now, I know we all read fitness blogs where the girls do crazy amounts of weights with their legs, but that does not mean you have to. We all have to start somewhere and work our way up. I found this photo the other day, and see where I started with my hip thrusts. I’m pretty sure this bar weighs about 20 kg..
And now I am (after strongly motivating myself) doing 12 x 3 of 70 kg.
If I could, I would also include, deadlifts (done properly, not the way I destroyed my lower back) bulgarian split squats, normal squats with weights and lunges. Promise me that you will google the exercises (or get help) before trying them for the first time, technique is so important to avoid and prevent injuries.
When I was at my physio, we discussed the fact that so many people eliminate leg-day from their workout routine because “they already use their legs enough”. You’ve seen them. The guys at Stereosonic with chicken legs and a massive chest. We concluded that they were lazy, as working out the largest muscle group of the body can be both challenging and exhausting. Including compound movement exercises, rather than solely relying on isolation exercises (bicep curls….) will allow for building of muscle and increase in strength, whilst attacking fat and sculpting your body. Furthermore, studies show that resistance training can promote bone re-calcification, enhance tendon and ligament durability and aid in the strengthening of joints.
We should not only lift weights for the sake of our own appearance, but also to minimize the risk of injuries and to enhance performance in other sports, such as soccer, running etc.