This week I really want to focus on legs since last week was focused on arms. The exercises I plan on showing you are leg press and squatting. Both are great for building leg muscle and your glutes.
Arianna Belsito demonstrating how to use the leg press machine.
The first exercise is leg press. Grab a weight that is comfortable for you and evenly place your legs on the press. Release so that the weight is free and bring your knees to your chin as far as you can. While doing your sets, make sure you do not fully straighten your legs while bringing them back up, as this could cause injury. If you are trying to tone up your legs, do less weight and more reps. For instance, you would do four sets of 15 with a 45 pound weight on each side. If you want to build muscle, do more weight and less reps. So for example, four sets of eight with two or three 45-pound weights on each side.
The next exercise is squatting. This exercise can also cause injury, so it is important to stretch before and make sure you are performing them right. First, as usual, put weight that is comfortable to you on each side of the bar. You want to stand so that your heels are shoulder-width apart. Move your feet slightly facing outward. While squatting, make sure your chest is up and you are getting low. As you perform this exercise, I normally add more weight to each set. This really helps build the muscle quicker.
Arriana Belsito models how to squat.
A great thing to add to your diet this week is chia seeds. I just recently tried them, and I really like them. They strengthen bones, contain great proteins and are really energizing! Another way they are beneficial for college students is that they do not need to be cooked or refrigerated. You can find them in granola bars, such as KIND bars.
Arianna Belsito can be contacted at abelsito@kscequinox.com
