Day #9-FIT tip-

Keep water handy at all times.  Carry a water bottle with you and place several large water cups around your home and office.  I have one by my refrigerator, one at my desk and one on my bathroom sink. My motto is “Water out: Water in”…I drink a glass every time I’m in the bathroom.

Day #9-Feature-

GREAT Legs= GREAT ABS

You can have a flat tummy it just takes work!

I believe a big thing that has led to my tummy being flat after kids is the fact that I work my legs hard and heavy almost twice every week. I KNOW that if you have good legs your core has to follow suit.

Vacuums, knee-ups and old-school situps are also staples of my workout.

 

 

Top 5 ways “Leg work” builds ABS!

Did you know Leg Work vital if you want ABS?

1. Builds Muscle in Your Entire BodyLower body lifting obviously help to build your leg muscles, But did you know it also promotes body-wide muscle building?When done properly, squats and other lower body exercises trigger testosterone and human growth hormone release in your body, which helps to improve muscle mass all over your body!
2. Burn More FatGaining more muscle is the most efficient ways to burn more calories.  Every pound of muscle you gain burns an additional 50-70 calories/day. Heavy, Intense Leg workouts activate you muscle creating an to an AFTER BURN metabolic effect for up to 72 hours post workout. That means you are still burning calories from 1 workout session!  Legs are your FAT FURNACES!
3. Core strength prevents injuries
   Strong leg exercise also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls. Most  injuries involve weak stabilizer muscles, ligaments and connective tissues, which leg workouts help strengthen. They improve your flexibility…squats improve the range of motion in your ankles, knees, shoulders and hips.
4. Tone Your Abs, Butt and Entire BodyFew exercises work as many muscles as the squat and dead-lift. They are both a excellent for building your legs, tightening your behind, stimulating muscle growth in your abs, and strengthening your lower back. Leg exercises build muscles that regulate of glucose and lipid metabolism and insulin sensitivity, in turn helping decrease your BELLY FAT and protect you against obesity, diabetes and cardiovascular disease.
5. Help Cellulite
   Leg workouts improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. THEY STIMULATE YOUR LYMPHATIC SYSTEM to eliminate toxins from your cellulite!! They’re also useful for improved movement of feces through your colon and more regular bowel movements.

Speaking of working legs…
Here’s a sample leg workout–

Instructions: do 2-3 sets of 8-10 reps with 2 mins of rest between sets.

Squats

One leg side leg press (new variation for me)

Romanian Dead lifts

Seated calves

Walking lunges with weights

Leg extension

Leg curls

Smith lunges

Please comment for your accountability~ stay focused…32 days left to get FIT!!!

Lift with your legs~ SQUAT!!

xoxoxo~

BuffMother

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