The Official Blog of Tara Marie Segundo, M.A.
Here is Part 2 of my leg/butt workout. If you missed Part 1, please read it first. Adapt each exercise to your skill level and use an appropriate weight load. I have modified this workout for personal training clients of all different levels.
As I said when I introduced Part 1, the workout consists of twelve exercises that I do on two nonconsecutive days. Since some of the exercises are harder compound moves (using two or more joints at the same time), I put a few easy moves and a few compound moves into each workout so I can evenly divide the workload.
I do 5 to 8 sets of each exercise, and I do more sets for my weaker areas in an attempt to balance out my legs, both in terms of strength and aesthetic appeal. Look in a mirror (from all angles) and determine what parts of your lower body need extra work. Normally, we enjoy doing what comes easily to us and we avoid what is difficult. Assess your weak areas and focus on them. You are only as strong as your weakest link. Here are the final six exercises:
7. HIP ADDUCTION: This exercise works the adductors of the hips, which are all the inner thigh muscles. Using the hip adductor machine, start in a position with your legs as wide as you can and extend your legs so they are straight with your feet in the air (even if the machine is designed to be used with bent knees.) When you extend your legs, much of the work begins before you do the actual hip adduction, as you must hold your legs up against the pads. Squeeze your legs together and hold them tightly contracted for a few seconds. Then, slowly let your legs separate to work the eccentric (negative) phase of the contraction. As you work, use your abdominal muscles to your advantage by tightly contracting them as you press your legs together. Exhale as you contract. TIP: When I am trying to graduate to a higher weight, I assist myself by pressing on my upper thighs with my own hands as my hips adduct (my legs move toward the center). In this sense, I am acting as my own spotter. It is no different than using a spotter for assistance with a chest press or a chin up.
Do you want to develop great legs and a delightful derriere sure to please you and your significant other? Over the years, I have developed the perfect combination of moves to develop my legs and butt, and the best part is that ANYONE can do it. All you have to do is adapt each exercise to your skill level and use an appropriate weight load. This workout is one that I have modified to work with personal training clients of all different levels.
My lower body workout consists of twelve exercises that I do on two nonconsecutive days. Since some of the exercises are harder compound moves (using two or more joints at the same time), I like to put a few easy moves and a few compound moves into each workout so I can evenly divide the workload!
Generally, I do 5 to 8 sets of each exercise, and I do more sets for my weaker areas in an attempt to balance out my legs, both in terms of strength and aesthetic appeal. Take a good look in the mirror from all angles and determine what parts of your lower body need extra work. This was a humbling experience for me, but acknowledging our weaknesses as wells as our strengths is part of the game. Always play to win. Always train your weakest link.
This week I will give you half of my leg routine, and stay tuned next time for Part 2!
1. BARBELL SQUATS: Depending on your fitness level, choose a barbell with which you can successfully complete 6 to 10 repetitions max. I generally like to select a weight with which I can do no more than eight reps. When I can do more than eight I increase the load. I never squat lower than a 90-degree angle at the knee because I can blow out my knees when I do so. At my age, I tend to be careful and not get too crazy. TIP: Squat slowly, and when you are in your full squat, pause for about 5 seconds, and push through the heels of your feet as you press up to a standing position. Always keep your weight in your hind foot for a squat.
