After a god-awful winter and no spring season whatsoever, summer has arrived, and it literally has no chill. We totally skipped over denim jacket weather and basically went straight to face-directly-in-the-AC-vent weather, so it’s time to dress accordingly. If you’re putting on your shorts for the first time in a year and notice your legs could use some much-needed toning and tightening, don’t panic. Do these six leg exercises, and once you’re done, repeat the whole circuit another three times to really tone and strengthen your legs. And also, like, try not to cry when you sit down tomorrow. Consider yourself warned.
1. Curtsey Lunges
Regular squats and lunges can get boring and repetitive, so trying out different leg exercises and variations help target your muscles in a different way. Curtsey lunges are great because they hit various muscle groups in your quads and glutes, and they also challenge your body’s overall balance and stability. They’re v underrated. The idea here is to lunge backwards like you would regularly, but instead of bringing your knee directly behind you, bring it in a diagonal direction, crossing behind your other leg. Like a curtsey, get it?? Bend your knees and lower your hips until your thigh is parallel to the floor. Then, return to standing position and do the same on the other leg. Complete 10 reps per leg, and if you feel like it’s too easy, hold a weight in each hand to add resistance.
2. Swiss Ball Hamstring Curls
This exercise is based on using a swiss ball, but if your gym doesn’t have one, this can also work using TRX bands or the rowing machine. Begin on the floor by lying on your back with your feet up on top of the ball. You want your ankles to be on top of the ball when your legs are fully extended. Raise your hips off the ground, keeping your weight in your shoulders and your feet. Then, flex your knees, pulling the ball inward toward your body while squeezing the backs of your legs. Once the ball is “curled” inward, straighten out your legs again, rolling it outwards. Aim for 15 reps.
3. Single Leg Glute Bridges
Glute bridges are a classic butt exercise, but by focusing on one leg at a time, you also hit your hamstrings, which are the muscles that make up the backs of your legs. You’re basically getting the best of both worlds because you’re working your thighs and butt in one simple move. Lucky you. Lying on a mat, keep your hands at your sides and your knees bent out in front of you. Then, extend one leg as you lift your butt off the ground, squeezing your glutes and lifting your hips toward the ceiling. Think about pushing down with your left heel as you lift. Do 10 reps on one leg and then switch to the other.
4. Jumping Sumo Squats
We tend to do a lot of squats and jump squats in our leg workouts, but the sumo squat is a different variation that a lot of people ignore. The idea here is to do a jump squat, but your stance is more like that of a ballerina, with your toes turned outward and your legs further apart than they’d usually be. This way, when you squat down, the resistance shifts from your quads to your glutes, and it becomes more of a butt-focused movement. You’re also getting your heart rate up and burning calories because like, you’re jumping. Duh. Try doing 15-20 jumps without stopping.
5. Elevated Reverse Lunges
Reverse lunges are a staple leg movement, and by elevating your front leg, you’re adding pressure to that leg’s quad muscle, and you REALLY feel the burn on these. The idea here is to find some sort of box or elevated step that you can put your front foot on, and then lunge backwards, bringing the back leg even further down than you would on a regular surface. This way, your quads get more resistance—kinda like when you turn up the torq on a spin bike. Remember to keep your chest up and head straight the whole time to avoid leaning forward. If these are too hard, lose the elevation and just do lunges on the ground. And if they’re easy, hold a weight, like the badass chick in this gif.
6. Wall Sit
Wall sits look relatively easy, but you might notice after a few seconds that your thighs are on fire and you want to die. This is normal. This move is also great because your body is basically in a squatting position, but your back is protected, so you can really engage all of the muscles in your legs to keep you stable. With your back flat against a wall, set your feet about shoulder-width apart, about two feet out from the wall. Slide your back down the wall, bending your knees as low as you can get. Hold the position for one minute, and remember to contract your abs while you’re holding it. Your legs will probably start shaking, but that just means it’s working. Just think about how good your legs will look in your new romper.
Images: Shutterstock; Giphy (6)
As a gym-goer (you cannot visit this site without being a member of a gym that costs almost as much as your monthly rent), you’re surely aware of the CrossFit-ization of our once-great nation’s fitness fanatics. This is largely bad, because it’s caused many a dork to delude himself into thinking that exercise is a sport in and of itself, despite their newfound quadriceps making them no better at hitting a baseball or sinking a free throw than they were back when they were getting picked last for grade school kickball. There is, however, one silver lining: the rise of “functional fitness,” i.e., exercises that actually get you in better shape.
Now, everyone’s living that #squatlife, even novices. Which is great! But for people just starting out, it’s sometimes wise to work up to an exercise before loading up a couple hundo’ on the olympic platform and deadlifting until you shit out your own colon. Those people can gently introduce themselves through modified exercises, colloquially called “modifiers.” This is also great , but the problem is that not all modifiers are created equal. I’ve put together a list of popular “functional” exercises, the most common modifiers, and better alternatives for people who want to get Khloé Kardashian’s bod without the ass injections.
The Exercises
Push-Ups
Before there was such a thing as “plank,” everyone else knew it as “the top of a fucking push-up.” With your body taut, feet together, and your hands underneath (and roughly as wide as) your shoulders, lower yourself until your chest jussssst touches the ground, and push back up (hence the name!). It’s a great way to build strength and endurance in your chest, shoulders, and triceps, and it involves core and stabilizing muscles in ways that machines and even free weight exercises don’t. Unfortunately, because God knew damn well that men would be insecure as hell, he blessed us with naturally superior upper-body strength that makes these a breeze—but lots of women might find them difficult.
The Modifiers
Bad: Partial/Kneeling Push-Ups
I don’t mind knee push-ups, which I’ll get to in a second. The bigger problem is that I’ve noticed some trainers/online fitness idiots recommending women instead do push-ups on their feet, only going “as far as they can,” i.e., about halfway. This is bullshit. You wouldn’t do half a squat, half a bicep curl, or give half of a hand job and declare it “the same as the real thing,” would you? I sincerely hope not, otherwise you are WEAK and/or bad company in uncrowded movie theaters.
Better: Elevated Push-Ups
The key with push-ups is that they get harder the smaller the angle between your body and the ground gets. Ergo, instead of doing 15 half push-ups and fucking off to the juice bar or whatever, find a way to elevate your hands. Every gym has some of those aerobics platforms for old ladies that you can stack about 18 inches high. If that’s still too hard, grab a weight bench or even a low wall and perform the motion with good form. As you get stronger, lower the platform. Kneeling push-ups should actually be your last step on this journey. Basically, if you can perform 15 or so push-ups at your current level of assistance, it’s time to lower your angle. There’s still a decent jump from kneeling to actual push-ups, in which case it’s totally fine to start out on your toes and drop to your knees as needed to finish the set.
The Exercises
Squats
Ah, squats. They’re the foundational exercises for every THOT who gets fired from Panera and decides they’re going to start a #fitspo Instagram—and tbh, they should be foundational for everyone. Resting a weighted bar across your shoulders as high up as your trapezius muscles will allow, stand with your feet shoulder-width apart and toes pointed slightly out. Drop your butt back and down, feeling as though there’s a string pulling your head upward as you drop your ass as low to the ground as possible. Get the crease in your hips at or below your knees before extending from your heels back to full height. It’s a MONSTER exercise for your entire lower body, but not everyone is ready to step into a squat cage with all those meatheads flexing and milling about. Plus, even just the 45-pound bar can be a lot for newbies, and a lack of trapezius muscles can make it uncomfortable.
The Modifiers
Bad: The Sled/Leg Press
This is that big contraption where you lay down in a recumbent position near the ground, using your legs to push the weight out and away from you. You feel like an absolute GOD on this machine, because even fairweather gym-goers can put up solid weight. The problem? It fucking sucks. For starters, it’s the opposite of “functional”—of course you can push a lot of weight when you’re braced against something solid, but do you envision a situation where you’ll ever be lying on your back and have to leg-press a Toyota? I sure hope not. What’s worse, it can genuinely and sincerely fuck up your back six ways from Sunday. Do you want to spend the rest of your life walking around like that? Hell no.
Better: The Hack Squat
I’m tempted to include dumbbell squats here too, because there’s nothing wrong with those as exercises on their own. But if you really want to prepare for the squat cage, the hack squat machine is your friend. It’s that machine usually located somewhere near the leg press that looks like a medieval torture device, except it’s anything but. Load on an experimental amount of weight, settle your shoulders into the cradle, and use the levers to unlock it. Making sure you place your feet so that your knees don’t extend too far out over your toes, lower yourself as low as possible, just like a real squat. The beauty is that it does a much better job of simulating the movement, and if you get stuck it’s easy to lock the machine and bail out (plus, everyone’s too busy herniating their spines on the sled so it’s always open). It’s kinda tough to determine how much weight you’re pushing because of the angle, but I’d say that if you get to a point where you can do 8-10 good hack squats with 100 pounds on the rack, you’re ready to move to the cage.
The Exercises
Pull-Ups
I probably don’t need to explain pull-ups too much: grab onto a bar/rings/the skid of the helicopter with which terrorists are trying to abduct the president, and pull yourself up until your chin reaches or passes the bar. There are any number of hand positions you can use to make the exercise easier or harder, but that’s not the point. The problem is that I would wager most men can’t do more than one or two pull-ups, to say nothing for how hard it is for most women. Honestly, you may never be able to do more than one, if any. But that’s ok! It’s still a goal to work towards.
The Modifiers
Bad: Lat Pull-Downs
This is the rig usually found on the end of a larger cable machine: a seat with pads to hold your knees in place, with a pulley above with a bar that you pull down to your collarbone (or behind your head, if you’re feeling spicy). Like a lot of modifiers, there’s nothing inherently bad about it—it is, in fact, a great way to strengthen your lats, and your lats are a big part of a pull-up. But it does fuck-all to simulate a pull-up, and that’s what we’re after here. We can do better.
Better: Assisted Pull-Ups
There are two mechanisms for this, and they’re kind of a progression. The first (and easiest) is a machine specifically designated for assisted pull-ups: select an amount of assistance to counteract your own body weight, either step or kneel onto the assist bar/platform (depending on the design), and get to pull-uppin’. Even in machine form it’s better than a lat pull, because you’re moving your body through space. It’s also closer to how your body actually moves on a bar, i.e., no excessive leaning back like you see people do on the lat pulls. The second option is to use a pull-up assist band (or collection of bands) on a by-God pull-up bar: attach the band according to the instructions, rest your knee or foot in the loop, and do pull-ups as the elastic gives you a little boost. This is just like doing real pull-ups, because your body can swing freely just as it would with no assistance at all. Real talk, if 6-8 band-assisted pull-ups are as far as you ever get, you’re still doing better than 90% of the population. No shame in that game.
The Exercises
Deadlifts
If squats are the NY style pizza of exercises (iconic, foundational, and unimpeachable), then deadlifts are Chicago deep dish—similar yet a little different, but no less important. With an olympic bar at your feet, stick your butt out and squat down as far as you need to grab it with extended arms. Then, keeping your chest high and your back straight, again feel that string pulling your head up as you push through your heels back to upright. The bar should ride jusssttt in front of your shins, and finish on your thighs. It’s not entirely un squat-like, but a) you aren’t squatting as deep, and b) because the weight is in front of you, it works the back of your body more—specifically the glutes, hamstrings, and lower back. It does, however, present similar challenges to squats: big scary weights and the people who use them, and discomfort (this time, in the form of potentially skinning your shins with the bar).
The Modifiers
Bad: The Hex Bar
If you’ve ever worked with a trainer, you may have used this device. A closed hexagon with extensions for barbells on either side, you step into it, reach down and grab the handles, and then do your deadlifts that way, avoiding unpleasantness like the olympic platforms and skinned shins. Easy, right? Wrong. While the hex bar is great for big dudes who want to do shrugs, it’s no good for deadlifts because you’re not doing a deadlift at all—because the bar moves the weight from in front of you to in-line with your center of gravity, what you end up doing is a glorified dumbbell squat. A fine exercise, but not what we’re after here.
Better: Stiff-Legged Dumbbell Deadlifts
I’m breaking the theme here because this doesn’t exactly mimic an olympic deadlift, but remember what a deadlift is supposed to work: the hamstrings, glutes, and lower back. The only reason a regular deadlift involves the quads is because you have to squat down to pick it up without fucking up your back, but there’s no need to do that to hit the core areas. Grab a couple of reasonably heavy dumbbells (IDK, in the 20-pound range to start?), and stand with them in front of your thighs, palms facing in. Let the air out of your knees (i.e., don’t lock them out, but don’t bend them either), and bend from the waist, moving your butt out and back and keeping your back straight, feeling like your chest is high. The dumbbells should track pretty close to your legs the whole time, as they would if you were doing these with a bar. To start, you might want to do these sideways in front of a mirror—watch yourself, and as soon as you see your lower back start to round, that’s as far as you can go. You’ll be able to go deeper as your hamstrings stretch and get stronger, but for now take it slow. You should feel your quads brace as you go down, but on the way back up you should feel a deliberate pull from your glutes and hamstrings. I think if you get to a point where you can do a few sets of 10 reps with 35- to 40-lb dumbbells in your hands, you’re more than ready for the bar.
This girl actually goes a little too far, note how her back starts to round.
91 percent of Americans give up on their New Year’s resolutions, and I’m guessing they just got bored on the treadmill and decided to call it a day. Working out is boring, obviously. Every online fitness article shows us the same squat challenges and stupid 10-minute ab routines, but like, how many times can we keep working the same muscles? It’s repetitive and annoying, and it’s time we start working the muscles that we’re not always told to care about on Instagram. Before you dismiss these muscle groups because you’re “scared of machines” or “don’t wanna get bulky,” listen to why you should definitely pay attention to them. I mean, you can do burpees and sit-ups forever, but don’t complain when you completely plateau and start Googling Gigi Hadid’s workout routine. Here’s a breakdown of the muscles you should stop neglecting, and what exercises you should start doing for each one.
1. Deltoids
What Are They?
Your deltoid muscles are basically your shoulder muscles, and there are different parts to the muscle, but the two you should care about are the front delts and the lateral delts. You might be scared that by working your shoulder muscles you’ll bulk up like a football player, but realistically, that’s not gonna happen unless you’re literally lifting your bodyweight and consuming a shit ton of protein. Toning your shoulder muscles will make your whole arm look more defined and just so much better, and the most ideal way is to work the front of the muscle and the side of it in one workout to tone every angle.
What Exercise Should I Do?
The Lateral Raise to Front Raise. Choose two dumbbells that are lighter than what you’d usually pick up. Your shoulder muscles are strong, but the side and front parts of the muscle can usually only handle very light weight, so think anywhere between three and eight pounds—maybe 10 if you do these regularly. Standing up while holding a dumbbell in each hand and your elbows slightly bent, raise the weights directly in front of you, bringing them to shoulder height with your arms extended. Then, lower them back down, and raise them again, this time laterally to the sides of your body. It should reach shoulder height again, but they’re raised out to the sides instead of in front of you. You can even add in a lunge if you want to make this a total body move. Aim for 10 reps total, then rest for a minute and do another 10.
2. Lat Muscles
What are they?
The biggest muscle in your back is called the Latissimus Dorsi, and it basically gives your whole torso its shape. It’s technically the muscle that makes up your upper back, which you’ve probably never even thought about. When you work your upper back, you’re strengthening the muscles all around your core and back, which will actually help your back get stronger, your posture get better, and your waist look smaller. You’ve neglected this muscle till now, but it’s never too late to start sculpting a sexy back.
What Exercise Should I Do?
Lat Pulldowns. Find the lat pull-down bar at your gym. You’ve probably passed this in fear a million times, but it’s really not that scary, so it’s time to use it. Start by choosing a light weight, and then add weight as you get the hang of it. The idea is to put your hands on both sides of the pull-down bar, sit down on the seat facing the machine, and pull the bar down, squeezing the muscles under your armpits and around your upper back to bring the weights down. If you feel like you’re using your shoulders too much, think about keeping your shoulders as far away from your ears as possible. You’re using your arms, but the strength should be coming from your back, so it’s super important to think about the muscle here.
3. Lower Ab Muscles
What are they?
If you spend your time in the gym doing planks, crunches, and twists, you’re doing really good work for the top of your abs and your obliques, but most people tend to neglect the lower muscles in their abs because they’re the hardest to hit. Most people’s bodies tend to store fat in this region, so it can be hard to picture what I’m even talking about, but think about that V-shape at the bottom of Zac Efron’s abs. Those are the lower abs.
What Exercise Should I Do?
Lying Leg Raises. Start by lying on your back with your hands under your low back/the top of your butt. This will help protect your lower back from getting injured. Then, lift your legs off the ground, keeping them as straight as possible as you bring them up to 90 degrees. Then, SLOWLY lower them back down to the ground. These are meant to be done slowly and carefully, so if you find yourself kicking around and screwing up your form, slow the hell down. Also, a lot of people tend to hold their breath when doing this exercise, but don’t. Inhale as you lift your legs up, and exhale as you lower. Your breathing makes a huge difference here, so don’t forget about that part.
4. Hamstrings
What are they?
Your hamstring muscles are located on the back of your legs, right under your butt and above your knees. People neglect their hamstrings because we’re so into squats and booty donkey kicks, but by strengthening your hamstrings, you’ll actually help tone your butt at the same time. Plus, if you’re into spinning, you’ll get SO much better at it by strengthening your hamstrings. Like, your FlyWheel score will literally double.
What Exercise Should I Do?
Swiss Ball Hamstring Curls. This exercise is based on using a swiss ball or stability ball, but if your gym doesn’t have one, this can also work using TRX bands or the rowing machine. Begin on the floor by lying on your back with your feet up on top of the ball. You want your ankles to be on top of the ball when your legs are fully extended. Raise your hips off the ground, keeping your weight in your shoulders and your feet. Then, flex your knees, pulling the ball inward toward your body while squeezing the backs of your legs. Once the ball is “curled” inward, straighten out your legs again, rolling it outwards. Do 10 reps, then take a quick break and do another 10.
5. Inner Core Muscles
What are they?
Let’s clear something up. There’s a difference between your ab muscles and your core muscles. You can do a thousand unweighted sit-ups everyday, but that doesn’t necessarily mean you’re strengthening your core. Your pelvic floor, for example, is part of your inner core, and it’s important to strengthen these inner muscles—not only to make us better at planking, but also to pretend our internal organs and actually have better control over our bladder. Most women don’t even know about these muscles, but they’re super important, especially if you plan on giving birth at some point in your life.
What Exercise Should I Do?
Oppose Arm and Leg Raises. Aside from your gyno-prescribed kegels, it’s important to work on core stability to work these inner muscles, and working opposite sides of your body at once is the best way to challenge your core. Starting on your hands and knees, lift your right arm out in front of you and your left leg out behind you. Hold for five seconds, and then return to starting position, preparing to do the same on the other side. Try doing five reps on each side and remember to keep your core tight the entire time.
6. Back Extensor Muscles
What are they?
These muscles make up your lower back, and if you’re used to doing ab workouts, squats, deadlifts, or even spinning, you’ve probably had some pain in your lower back at one point or another. This is because these muscles are easily injured if you don’t warm up before exercising. Your extensor muscles are connected to your spine and to your glute muscles, and you’ll find that once you get stronger in your lower back region, picking things up and other regular activities will actually get easier.
What Exercise Should I Do?
Hyperextensions. Most gyms have a specific bench that these are performed on, but any regular bench will do the trick if you’re limited. Lie down with your stomach on the bench and your head facing the floor. If you’re on the hyperextension bench, put your feet under the ankle pads. With your body straight, put your arms behind your head or crossed on your chest and bend slowly forward at the waist while keeping your back flat. Then, slowly raise your torso back to your starting position, and remember not to round your spine or swing your torso. If you’re advanced, hold a weighted plate at your chest for extra resistance. Either way, remember to go slow and take your time on your way down and up.
Images: Geert Pieters / Unsplash. Giphy (5)
So you’ve gotten yourself out of bed and made it to the gym before 9am. We’re truly impressed. You hit up your classic Stair Master and dumbbell routine everyday and you know what you’re doing. But after a few weeks, the same old equipment is getting boring and irrelevant, and you need a change. I mean, we get it. Why do you think we all got over our ombre highlights after one summer? The gym is filled with a shit ton of intimidating and confusing equipment, and we’re not telling you to bounce around to every machine like you’re at a Bandier sample sale, but it might be worth it to try out a few new ones. These seven pieces of gym equipment are underrated, super effective, and not that hard to use. Give them a try and thank us later.
1. Bosu Ball
You’ve probably seen the Bosu laying around your gym a million times and ignored it, but by incorporating it into your regular workouts, it can make your exercises 10 times harder and help practice balance and coordination. The Bosu is technically half of a ball, which means that by standing on its flat side, with the ball side on the ground, your balance is challenged and your body relies on muscles you don’t usually work. Try doing bodyweight squats and lunges while balancing on the ball. You can also hold a plank with your hands on the flat surface to help engage your core more than a regular plank would.
2. Concept 2 Rower
The rower is a sick cardio machine, and if you actually use it in the right way, you’ll ditch the treadmill and elliptical forever. The rower basically works every muscle in your body, so you’re burning twice as many calories as other cardio machines because you’re getting a full body workout with every pull. Secure your feet into the straps and pull the handle toward your bra line, pushing outward with your legs and keeping your core tight. Slowly draw the handle back in and repeat this motion again, ending with your body at a 45 degree angle each time.
3. Cable Machine
If you’ve never stepped foot near the weight section of the gym, you’ve probably never attempted to use the cables, but they’re actually super helpful for making your workouts shorter and more efficient, because you can basically do any regular exercise by using the cables and adjusting the weights. Instead of grabbing separate weights for bicep curls, shoulder presses, or core twists, you can do all of that just by using one piece of equipment. It’ll cut your workout time in half so you can spend an extra like, 10 minutes in the sauna. You’re welcome.
4. Pilates Ring
A Pilates Ring looks like a basic plastic loop, and that’s because it is. But when you incorporate it into your ab workouts, you’ll notice they get 10 times harder. Try holding it in between your legs when doing crunches, or holding it overhead while you’re holding a hollow-body or boat pose. If you’re shaking within 30 seconds, you’re doing it right. You probably won’t be able to laugh tomorrow, but your abs will look amazing.
5. Booty Band
No, the booty band is not an Instagram scam being pushed by the Kardashians. There are a million great machines and weights that will tone your butt, but the booty band is extremely underrated and really effective. Put the band around your thighs or your ankles and do your typical lower body exercises, like squats, lunges, hip bridges, or skaters. Not only will the exercises be so much harder, but you’ll also feel the burn faster and have to do less reps than usual to get great results. Your legs might feel like Jell-O when you take it off, but that just means you got a great workout.
6. SkiErg Machine
The Ski ERG is a newer piece of equipment so it’s harder to find in most gyms, but if you’re an Equinox betch or a member of other boutique fitness chains, you’ve probably seen these around. It’s called the Ski ERG because it literally looks like you’re skiing, but like, wearing less layers and not falling on your ass. The idea is to pull down on the machine’s handles over and over again, so you’re getting a cardio workout while working your triceps, shoulders, and abs.
7. Vertical Knee Raise Station
If you do all your classic ab workouts lying on a mat, it might be time to switch up your routine, which is where the vertical knee raise station comes in. This piece of equipment is pretty self-explanatory, but basically, the idea is to keep your arms on the handles, engage your core, and bring your knees off the ground into your torso. Once you half your knees near your belly button, slowly lower your legs back down without touching the ground and bring them up again. Let’s just say, 10 reps of these will burn more than those hundreds of sit-ups you’ve been doing on the floor.
