We've just entered a New Year, and there's no better time to turn things around than now. If you're on the heavier side, now is the time to slim down and bulk up. And if you're a bit on the skinny side, well, you know what to do. In fact, you've always had!
All we're trying to say is that it's never too late to change your body for the better. And our goal is to prove that to you for the whole month of January. Don't lose hope, bros. We're here to help you out!
Forget being a hipon. What you don’t want is to end up as a manok—someone who owns a pair of really skinny legs underneath a muscle-bound body. What’s the use of having a chiseled physique if your lower body can barely keep up?
Photo via imgur.com
“Our legs are one of the most indispensable pillars of our body, since most of our biggest muscles are found there,” explains Romer Estrada, a Wellness Coach at Ringside Boxing Club Inc. Fitness. “The most important thing is to equally develop all the leg muscles through a variety of leg workouts to properly distribute the muscle development and avoid chicken legs.”
We say go easy on the weights and give the following leg exercises a go!
1. Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor.
2. Raise your right leg off the floor, and hold it there.
3. Push your hips back and lower your body as far as you can.
4. Pause, then push your body back to the starting position.
Why do it? “The focus is on the calf and the hamstring,” explains Coach Estrada. “It’ll help develop balance and coordination.”
Video via ScottHermanFitness
DUMBBELL SPLIT JUMP
1. Hold a pair of dumbbells at arm’s length next to your sides, palms facing each other.
2. Stand in a staggered stance, your left foot in front of your right.
3. From a standing position, lower your body into a split squat.
4. Quickly switch directions and jump with enough force to propel both feet off the floor.
5. Repeat, alternating back and forth with each repetition.
Why do it? “Dumbbells make your body exert more effort as you take off,” says Coach Estrada. “The weight will push your legs to the limit, which makes it an great workout.”
Video via fitlopedia.com's channel
FARMER'S WALK ON TOES
1. Grab a pair of dumbbells and hold them at your sides at arm’s length.
2. Raise your heels and walk forward or in a circle for 60 seconds.
Why do it? “This workout can effectively increase the muscle mass in your calves,” claims Coach Estrada.
Video via Lubinha
PLYOMETRIC DEPTH DROP
1. Jump off a platform two feet or higher and land with your legs locked in a 90-degree position.
2. Use your glutes, quads, and hamstrings to absorb all the force.
3. Hold the move for a split second, stand up, and repeat.
Why do it? This exercise is designed to boost the power output of your muscles, particularly the fast twitch fiber.
Video via kbandstraining
1. Stand on your right foot with your left leg crossed behind you.
2. Bound to your left, landing on your left foot and crossing your right leg behind you.
3. Continue hopping back and forth.
Why do it? This is one of the best movement exercises for developing strength, explosive power, and balance in a lateral direction.
Video via MRTbootcampworkouts
SEATED ISOMETRIC SQUAT
1. Stand with your back against the wall and slide your body down until your legs are at a 90-degree angle.
2. Make sure the lumber region of your spine is pressed into the wall and your stomach muscles are pulled in.
3. Do you feel your legs burning? Hold it for as long as you can.
4. Return to neutral position and repeat.
Why do it? “This exercise is usually done by people who undergo medical rehab,” Coach Estrada reveals. “It works your calves, glutes, hamstrings, and quads.”