InBody USA’s Post

If you’re NOT a bodybuilder and your workout starts with isolated bicep curls, it’s time to find a new program! While we don’t recommend split training days for most clients, we DO incorporate lower body exercises in every single one of our live and on-demand workouts. And here’s why: 1️⃣ Calorie Burn: Your 🍑glutes, quads and hamstrings and other leg muscles are some of the largest in the body which means when you train them, you’ll burn more calories during your workout AND afterward as you increase your BMR (calories burned daily at rest). 2️⃣ Hormone Production: Because the muscles are so large, training legs will release a cascade of beneficial fat-burning + muscle-building hormones like testosterone and HGH. Ladies: don’t be scared. Everything is proportional and you only bulk if you’re doing excessive quad-only stuff while over-eating (which we don’t do) 3️⃣ Strengthens Core: Believe it or not, many leg exercises, when done with proper form, also work your abs! Of course there are ab-specific exercises that we do as well, but contracting your core and breathing properly during leg exercises will help create a strong foundation + 6-pack 🔥 What’s your favorite leg exercise? 👇 Don’t everyone say #bulgariansplitsquats at once 🤣 #legdayeveryday #legday🍑 #legdays #legdaymotivation #rdl #romaniandeadlift #barbellworkout #womenwholift #womenwholiftheavy #womenwholiftweights #womenwholiftheavyshit #barbellbabes

BARBELL DIAGONAL LUNGE The Barbell Diagonal Lunge is a great exercise to target your lower body muscles, including your quadriceps, hamstrings, glutes, and calves. To perform this exercise, start by holding a barbell across your upper back, with your feet shoulder-width apart. Take a big step forward with your right foot, and simultaneously step diagonally back with your left foot, crossing behind your right foot. Lower your body down by bending both knees until your right thigh is parallel to the ground, and your left knee hovers above the floor. Push through your right heel to return to the starting position, and repeat on the other side. This exercise challenges your balance, stability, and coordination while engaging multiple muscle groups. Here's an example routine that incorporates the Barbell Diagonal Lunge: 1. Barbell Diagonal Lunges: Perform 3 sets of 12 reps on each leg. Rest for 60 seconds between sets. 2. Romanian Deadlifts: Perform 3 sets of 10 reps. Rest for 60 seconds between sets. 3. Goblet Squats: Perform 3 sets of 15 reps. Rest for 45 seconds between sets. 4. Standing Calf Raises: Perform 3 sets of 20 reps. Rest for 45 seconds between sets. Remember to start with a weight that challenges you but allows you to maintain proper form. As you progress, you can gradually increase the weight to continue challenging your muscles. Keep learning and exploring new exercises to keep your workouts fun and effective! #CalfRaises #BootyBurn #LegDayEveryDay #LegsForDays #StrongLegs #LegDefinition #LegWorkout #Quadzilla #LegGains #QuadSquad FOR INFO ON A VARIETY OF FITNESS TOPICS CHECK OUT THE FITNESSLOG.ORG BLOG: https://lnkd.in/gZ-jc7pg

Three Thigh-Sculpting Exercises Every Woman Needs! 🔥 Your journey to stronger, more defined legs begins with targeting the powerhouse muscle group of your thighs: the quadriceps. These muscles, located at the front of your thighs, play a vital role in leg strength and shape. Let’s explore the exercises that will challenge and shape your quads for the sculpted thighs you desire! 🌟 Training the quad muscles in deep stretch position in order to achieve this, knees are traveling forward (bringing the hamstring to the calf) and your torso stays more upright. A great way to do that is to use exercises like Split Squats & Hack Squats. Leg Extensions are a perfect complement as it trains the quads in the shortened position.✨ Achieving beautifully sculpted thighs goes beyond just strengthening your quads. It’s crucial to maintain muscle symmetry and balance by incorporating exercises that engage your posterior chain as well. Don’t forget to include exercises that target your glutes, hamstrings, and calves for a well-rounded leg workout. Balance is the key to achieving the best results! ⚖️💪 Make sure to save this reel for your next gym session!

Let’s Talk About Single Leg Sit to Stands 💪🏻 . Sit-to-stands are such a simple & effective exercise, no matter what level of fitness you are at!! With this movement we can change the load, the range of motion, the tempo... & of course, the base of support via single versus double leg. . With anything single leg (lunges, split squats, pistol squats, single leg deadlifts, RUNNING...), we need to center our weight over the stance limb. To do this, we rotate the trunk over that leg. So, while they appear straight forward & back (i.e. sagittal plane), they are really rotational in nature! . Many of the exercises we think of as "sagittal" are really rotational in natural. This movement is rotational. In fact, . My point? If you find single leg movements hard, this could be your missing cue! We need to stack our weight over our base of support, "closing" a joint/lengthening a muscle (in this case, internally rotate the hip & lengthen glute!) in order to open it/contract said muscle. . Remember This : 💭 -As we sit into hip flexion, we must rotate the pelvis (& center of mass) over the working limb. -As we stand, rotate the pelvis away, into external rotation. . To help use an object (eg. ball) or even just reach down & across your body to facilitate loading, & up & across to facilitate full control in the shortened postion. You may just find you're more stable when you give your muscles a chance to change length & load. . For example, by using a ball like in video above, it can heip drive home this concept. Our body "spirals" over the stance leg to accomplish the movement. 👊🏻 . Like 👍🏻 , Save 💾, & Share 🔁 if this was hepful to you! . You Got This ✨ -Coach Heather 🫶🏻 . #mccurdyextremefitness #coachingtips #movementismedicine #excercisetips #onetoaddtothecollection #mtlfitness #workoutexercises #mtl

REVERSE CABLE CHOP The Reverse Cable Chop is a great exercise for targeting your core muscles, specifically the obliques. To perform this exercise, stand perpendicular to a cable machine with your feet shoulder-width apart. Grab the handle with both hands, and pull it across your body from high to low, in a chopping motion. Keep your core engaged and rotate your torso as you lower the cable. To incorporate the Reverse Cable Chop into your routine, try this example workout: 1. Reverse Cable Chop: 3 sets of 10 reps on each side. 2. Squats: 3 sets of 12 reps. 3. Plank: Hold for 30 seconds, repeat 3 times. 4. Russian Twists: 3 sets of 15 reps. 5. Reverse Crunches: 3 sets of 12 reps. Remember to start with a weight that challenges you but allows you to maintain proper form. As you become more comfortable with the exercise, gradually increase the weight. Always listen to your body and stop if you feel any pain or discomfort. Keep up the great work and keep learning new exercises to keep your workouts fresh and exciting! #CoreTraining #AbdominalBurn #AbdominalTraining #AbdominalWorkout #AbsDay #CoreDefinition #SixPackAbs #AbdominalMuscles #CoreGoals #AbGoals FOR INFO ON A VARIETY OF FITNESS TOPICS CHECK OUT THE FITNESSLOG.ORG BLOG: https://lnkd.in/gZ-jc7pg

🔥 Elevate Your Workout with TRX Single Leg Exercise Variations! 🔥 Ready to challenge your balance and build incredible lower body strength? Incorporate these TRX single leg exercises into your routine and feel the burn! 👟 Exercise Line-Up: Step Back Lunge ➡️ Suspended Lunge Start with a classic step back lunge to build stability, then progress to a suspended lunge to add an extra challenge and increase your engagement. Elongated Step Back Lunge ➡️ Elongated Suspended Lunge Increase the range of your step for a deeper lunge and then take it to the suspension for a dynamic balance and coordination test. Cossack Squat ➡️ Suspended Lateral Squat Begin with lateral movements to improve flexibility and functional movement, then level up to a suspended version for added intensity and core stability. 💪 Benefits of These Exercises: Enhanced Balance and Stability: Challenges your core and stabilizer muscles. Increased Lower Body Strength: Targets your glutes, quads, and hamstrings. Improved Flexibility and Range of Motion: Promotes joint health and flexibility. Boosted Core Engagement: Every move integrates core stabilization, enhancing your overall strength. Want to dive deeper into these exercises and discover more variations and progressions? Check out the Miactive app for detailed guides and expert tips! 📲 Download the Miactive app soon and turn up the intensity with TRX workouts that push boundaries and drive results! #TRXTraining #SingleLegExercises #LowerBodyWorkout #FitnessGoals #MiactiveApp

KNEELING AB ROLLOUT The Kneeling Ab Rollout is a fantastic exercise for strengthening your core muscles. It primarily targets your rectus abdominis, which is the muscle responsible for those coveted six-pack abs. To perform this exercise, start by kneeling on the floor with an ab wheel or a stability ball in front of you. Place your hands on the wheel or ball and slowly roll forward while keeping your core engaged. Go as far as you can while maintaining control, and then roll back to the starting position. This exercise challenges your core stability and strength, as well as your shoulder and arm muscles. To incorporate the Kneeling Ab Rollout into your routine, try this example workout: 1. Kneeling Ab Rollouts: 3 sets of 10-12 reps 2. Plank: Hold for 30-60 seconds, 3 sets 3. Russian Twists: 3 sets of 15-20 reps 4. Bicycle Crunches: 3 sets of 12-15 reps per side Remember to start with a weight or difficulty level that allows you to perform the exercise with proper form. As you get stronger, gradually increase the challenge by extending the range of motion or using a heavier ab wheel. Keep in mind that consistency is key to seeing progress in your core strength. So, keep learning, keep pushing yourself, and enjoy the benefits of a strong and stable core! #AbdominalBurn #CorePower #AbdominalTraining #AbsDay #AbGoals #CoreTraining #CoreMuscles #CoreStrength #SixPackAbs #AbsOnFire FOR INFO ON A VARIETY OF FITNESS TOPICS CHECK OUT THE FITNESSLOG.ORG BLOG: https://lnkd.in/gZ-jc7pg

🔍 Unlocking Flexibility: Ever wondered how to effectively stretch your adductor magnus muscle? Look no further! Before diving into your routine, let's explore a method that targets this crucial muscle group, promoting flexibility and preventing injury. The adductor magnus, located on the inner thigh, plays a vital role in stabilizing the pelvis and facilitating movements like walking, running, and even sitting. Stretching this muscle is essential for athletes, fitness enthusiasts, and anyone looking to improve their range of motion. Here's a simple yet effective method to stretch your adductor magnus: Butterfly Stretch: Sit on the floor with the soles of your feet together and knees bent out to the sides. Gently press your knees down towards the floor while keeping your back straight. Hold for 30 seconds to 1 minute, focusing on deep breaths and relaxing into the stretch. Side Lunge: Take a wide stance, with toes pointed forward and one leg straight while the other is bent. Shift your weight towards the bent leg, keeping the other leg straight and foot firmly planted on the ground. Hold for 30 seconds, then switch sides. Adductor Stretch: Stand with your feet wide apart, toes pointing forward. Shift your weight to one side and bend that knee, keeping the other leg straight. Lean towards the bent knee, feeling the stretch along the inner thigh of the straight leg. Hold for 30 seconds, then switch sides. Incorporate these stretches into your warm-up or cool-down routine to improve flexibility and reduce the risk of injury. Remember to listen to your body and avoid pushing yourself too far. Ready to take your flexibility to the next level? Click the link in my bio to discover more tips and techniques for optimizing your workouts and enhancing your performance. Let's embark on this journey towards a stronger, more flexible you! 💪 #StretchingTips #FlexibilityTraining #AdductorMagnus #FitnessJourney #WorkoutMotivation #ExerciseTips #InjuryPrevention #FitnessGoals

Most people stick to the basics regarding lower body workouts, but there are many variations to explore! Here are some lower body exercises to spice up your routine and maximize your gains: 1/ Squats: The king of all lower body exercises. Build your quads, hamstrings, and glutes with proper squat form. 2/ Lunges: Perfect for targeting your glutes, hamstrings, and quads. Try forward, reverse, and side lunges for variety. 3/ Deadlifts: A powerhouse move for your hamstrings, glutes, and lower back. Conventional, sumo, and Romanian deadlifts each offer unique benefits. 4/ Step-Ups: Great for balance and strength, step-ups work your glutes, quads, and hamstrings. Use a bench or sturdy platform. 5/ Calf Raises: Don’t forget your calves! Standing and seated calf raises will help build lower leg strength and definition. 6/ Hip Thrusts: Target your glutes with this powerful move. Use a bench and weights for added resistance. 7/ Leg Press: A machine-based exercise that allows you to lift heavy weights safely, focusing on quads, hamstrings, and glutes. Explore these variations to build strength, improve balance, and avoid workout monotony. Mix and match to keep your lower body workouts fresh and effective! #squats #lunges #deadlift #deadlifting #stepbystep #calf #hipthrust #legday #legworkout

Let’s do a weight workout that also challenges your heart = CARDIO AND make it functional! #HIFT FIRST & FOREMOST! If you do not mind your posture (FORM) whilst working out, you’re most likely going to workout with your current posture. IF your posture is sucky, your form will be sucky. THEREFORE, your body muscles will grow in that sucky way. Yep, never heard that word used for workouts before? #alwaysafirst 😂 SET UP YOUR BONES (aka: posture) during every rep for every exercise. EXHALE ON THE EXERTION (E on the E).The focus on “when” will keep you from holding your breath. CHOOSE exercises that go from: warm up to legs to upper back to legs to cool down and stretch. This 20ish min workout was fun AND tiring and I am a bit sore! There are 10000s to choose from, just choose and think of it as play time not some laborious thang. CHANGE your mindset and it’ll change how you go into (insert word). In this case: workouts. LIST OF EXERCISES: Cat cow, bear plank, bear plank to up stretch, up stretch with toe taps, weighted leg-ups, weighted leg-scissors, bridge, bridge with leg lifts, swimmers, to-the-floor push ups, reverse lunges (parallel and turn out), shoulder press squats, weighted dead-lifts, mountain climbers-ish, stretch/pigeon (rest!), weighted step ups to reverse lunge, (assisted) single-legged pistol squats, rollouts, weighted v-ups, weighted roman twists, upper body step-ups, MORE stretching, crab w/toe-touches, and cool down! LAST BUT NOT LEAST: backbends! Whewwwwweeee! #pilatesevolved #pilatesinspired #weights #werkit #strongisbeautiful #corecentric #pilatesteacher #posturepolice