Abs and Leg Workout For A Healthy Summer Routine

It’s summer time, and you are looking forward to all the outdoor activities that help you have healthier physique. But unfortunately, you got lockdown in your house because of the pandemic? Well, this article sure has the perfect exercises for you to have a healthy summer routine, especially your abs and leg, while staying safe at home.

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  1. Russian Twists

To work your obliques or side abs, this workout guarantees to meet your goal.

  • To begin, sit with your back lifted off the ground and your feet in the air about 90 degrees (making your body like a V-shape).
  • Bracing your abdominal wall to engage your core
  • Balancing your body, twist your torso from side to side without moving your legs.
  • You can add weight to the exercise by holding a ball or anything lying around the house.
  • Reps/sets for best results: Aim for 2 – 3 sets of 10 – 12 reps.

(Rest 15 – 30 seconds between sets)

  1. Reverse Crunch

The reverse crunch works your lower abs more than a typical crunch.

  • Begin by lying on your back with your feet flat on the ground and your knees bent.
  • Curl your knees in towards your face, lifting your hips and lower back off the ground while keeping your shoulders firmly planted.
  • Hold for a second then slowly bring your legs back to the starting position and repeat!
  • Reps/sets for best results: Try to aim for 2 – 3 sets of 10 – 12 reps.

(Rest 15 – 30 seconds between sets)

  1. Bicycle Crunches

This is the best abs exercise for working your entire core.

  • Starting off lying on your back with your feet out in front of you and your hands behind your head.
  • Bring your right elbow to your left knee as you crunch up one leg.
  • Then start to pedal from side to side while alternating your legs and arms.
  • Reps/sets for best results: Aim for 2 – 3 sets of 45 seconds bicycle crunches.

(Rest 15 – 30 seconds between sets)

  1. Alternating Toe Taps

After a few burning exercises, alternating toe taps is a simple workout that will help your belly fitter.

  • For starting position, standing tall with your feet wider than your hip distance, toes slightly pointed out, and core engaged.
  • Turn to the left, bend your left knee, and stretch your right arm down toward your left toe. The right leg remains straight, and the left arm stretches straight back.
  • Then get back to the staring position by reversing the movement, and repeat on the opposite side.
  • Reps/sets for best results: Aim for 2 – 3 sets of 45 – 60 seconds.

(Rest 15 – 30 seconds between sets)

  1. Squats

Squats are not only ideal for developing and toning your quadriceps, hamstrings, and glutes, but they also improve your balance, mobility, and strength.

  • Begin by standing with your feet shoulder-width apart and your arms stretching to the front.
  • Bend your knees and press your hips back as you’re going to sit in a chair, bracing your core and maintaining your chest up and neck neutral.
  • Pause once your thighs are parallel to the floor.
  • Then, return to your starting position by pushing up through your heels, and repeat the workout.
  • Reps/sets for best results: Aim for 3 sets of 12 – 15 reps.

(Rest 15 – 30 seconds between sets)

  1. Curtsey Lunges

This exercise focuses on the dreaded inside thigh area.

  • Begin by spreading your legs shoulder-width apart.
  • Step back and around with your left foot, almost as if you’re curtsying, with your weight in your right foot.
  • Make sure your chest is upright. Stop lunging when your right thigh is parallel to the ground.
  • Straighten your right leg by pushing up through your heel and bringing your left foot back to the beginning position.
  • Reps/sets for best results: Aim for 3 sets of 20 reps each leg.

(Rest 15 – 30 seconds between sets)

  1. Scissor Kicks

Flutter kicks are another name for this workout. The scissor kick is one of the exercises that you can do to strengthen and maintain your core. It also focuses your lower body, which means you must use a variety of muscles to complete the move.

  • Lie on your back with your legs out in front of you. Put your hands by your sides, palms down.
  • Push your effort to engage your core and keep this position during the workout.
  • Then lift both of your legs 6 inches off the ground.
  • Lower one leg toward the floor while lifting the other leg up, keeping your core firm and neck relaxed. This is where the “scissoring” movement happens.
  • Reps/sets for best results: Aim for 2 – 3 sets of 12 – 20 reps, each scissoring leg counts as 1 rep.

(Rest 15 – 30 seconds between sets)

  1. Wall Sits

Last but not least, we have wall sits. This is a workout that mainly focus on the quadriceps, glutes, and hamstrings. Also, wall sits can strengthen the calves.

  • To begin, lean against your preferred vertical surface while standing up.
  • Next, step your feet away from the wall, shoulder-width apart (your knees should not track over your toes while you’re in the wall sit position).
  • While leaning against the wall, slide down until your hips and knees are 90 degrees bent.
  • Hands can be rested on the wall next to you or crossed in front of you, but not on your thighs.
  • Reps/sets for best results: Aim for 3 sets of 30 – 60 seconds.

(Rest 15 – 30 seconds between sets)