Leg & Glute Workouts

 

Nobody part conflicts women more then below the belly button. The glute and legs region perplexes each and every contestant during pageant preparation. Skinny girls complain that their legs have no shape. Those who are athletically inclined want more muscle and others want to slim down their legs if for nothing else to get into their favorite skinny jeans.

 

All this complaining means that of all the women in the world, almost all of us are dissatisfied with our lower bodies, no matter what shape they're in. And while the grievance seems universal, the solution isn't. That's because no single training program works for every type of body. So it’s time to hit the gym for these great tips on creating your thigh and glute routine. Ready? Stop complaining about your legs and let's get them ready to win that title!

Warm-Up Begins The Session:
Your legs have so many muscles and joints that a warm up session is vital to prevent injury and maximize your results. It's important to get the blood flowing into your quads, glutes and hamstrings before you begin your actual training, and cardio is the perfect way to do it. And that's not all: You'll actually be stronger and able to push more weight following a warm-up.

Choose your favorite piece of equipment -- bike, treadmill or elliptical trainer -- and work up to a moderate intensity for 5-7 minutes. You should work hard enough to just break a sweat. Then limber up those muscles and joints with warm-up sets of your first movement. Since you'll start your routine with some variation of a squat (you'll learn why in "Begin Big"), use that as your warm-up exercise. Choose a light warm up weight (up to 50% of your anticipated maximum lift or none at all) and do two sets of 10-12 reps. At this point, you should be ready to go.

Mass First:
Fact: You're strongest at the beginning of your workout. Take advantage of that energy by doing a hard-hitting compound move, one that works more than one muscle group and joint, first in your routine. Barbell or dumbbell squats are your best bets. They work the larger muscles of your lower body -- quads, glutes and hams -- while forcing supporting muscles in your lower legs and torso to work as stabilizers.

If you're intimidated by barbell and dumbbell squats or have difficulty maintaining good form, head to the Smith machine. The track provides a stable path of movement that can help you get the form down before you move on to a freestanding version. If possible have a workout partner “spot” or help you maintain your form during this exercise.

Mass From A Different Angle:
Keep the legs working by following up the first compound move in your routine with another one; this second exercise should hit your muscles from a slightly different angle than the first. You can also try the leg-press; hack or sissy squats to follow the barbell version. For variety don't do the same follow-up exercise each time. Whatever exercise you do, keep the weight fairly heavy as you continue to burn those larger muscle groups.

 

 

Dumbell squats are a writers favorite

 

 

 

 

Follow the Target:
While you have minor impact on the glutes and hamstrings from quad training (and vice versa), your next exercises should focus on these regions. Your gluteus maximus and hamstrings are powerful hip extensors that are activated whenever you stand, sit or step up. Lunges and step-ups, which work your legs unilaterally, are the best exercises for this muscle group. With these exercises use one leg at a time, as your stronger leg can't do the work for your weaker one. If you start to feel tired at this point in your routine, choose a lighter weight so you can maintain good form, which is more important, then the weight you use.

The Finisher: The last exercise in your routine should isolate your hamstrings -- the muscles that run lengthwise along the backs of your thighs. Dead lifts and machine hamstring curls are excellent. End with a seated hamstring curl because it really fires those muscle fibers. Again, if you're feeling fatigued, go a bit lighter on your weight. Stick to a machine exercise, like hamstring curls, rather than barbell dead lifts to ensure good form.

Just Because Your Finished Doesn’t Mean You’re Through:

Just because you've completed your weight workout doesn't mean you're done. Stretching increases the range of motion of your lower-body muscles, as well as the mobility of your hip and knee joints. Follow your thigh and glute training with 5-10 minutes of stretching. Try a variety of stretches to hit your glutes, hams, quads and adductors.

Don't discount the importance of rest between workouts. Your thighs and glutes need 48 hours of recovery time between training sessions. Never train these muscle groups on consecutive days or when they're sore from a previous workout.

How Much Is Enough:
It's a question trainers hear all the time: How many sets and reps should I do? This comes from experimenting as what works for you may not for someone else. Frequency is a bit easier to estimate. "Most women should train their thighs and glutes with weights two days a week, and another two days with some cardio intervals.

 

Now Mix It Up!
Now that you’ve started the routine and those legs are really coming around its time to change your routine! Change is what keeps the body stimulated and improving we suggest changing up your leg and glute workout every 4-6 weeks. Exercise selection and evaluating the weight you use as frequently as weekly will keep those muscles guessing. Try supersets, pyramids and drop sets to add variety to your routine.

These guidelines will help you build an effective thigh and glute routine in pursuit of that title. Combine your strength workouts with cardio and a healthful diet, and you should see results in just a few weeks. Now with a workout routine that will get you in shape you can start planning your pageant calendar!