If you answered yes to any of these questions, then this is for you. In this session, you will learn:

• • Why you should train your legs and abs together
  • What are the best exercises for your legs and abs
  • How to perform a leg and ab workout for strength and muscle mass

• How to optimize your nutrition and recovery for better results

Key Takeaways

• • Training your legs and abs together can save you time, increase your workload, and boost your metabolism.
  • The best exercises for your legs and abs are compound movements that challenge your entire lower body and core, such as squats, lunges, deadlifts, leg raises, and planks.

• A leg and ab workout for strength and muscle mass should consist of 4-5 exercises for each muscle group, performed in supersets or circuits, with moderate to high intensity and volume.
• To maximize your gains, you should eat enough protein, carbs, and healthy fats, drink plenty of water, and get enough sleep and rest.

Why You Should Train Your Legs and ab workouts Together

Training your legs and abs together can offer you several benefits, such as:

• • Saving time: By combining two muscle groups in one workout, you can reduce the number of sessions you need to do per week, and spend less time in the gym.
  • Increasing your workload: By supersetting or circuiting your leg and ab exercises, you can increase the amount of work you do in a given time, which can stimulate more muscle growth and fat loss.
  • Boosting your metabolism: By working large muscle groups like your legs and abs, you can increase your calorie expenditure during and after your workout, which can help you burn more fat and improve your body composition.

• Improving your functionality: By training your legs and abs together, you can improve your coordination, balance, stability, and power, which can translate to better performance in sports and everyday activities.

What Are the Best Exercises for Your Legs and Abs

The best exercises for your legs and abs are compound movements that challenge your entire lower body and core, such as:

• • Squats: Squats are the king of leg exercises, as they work your quads, hamstrings, glutes, and calves, as well as your lower back and abs. Squats can also improve your posture, mobility, and bone density.

• • Lunges: Lunges are a great exercise for your legs and glutes, as they target each leg individually, and work your stabilizer muscles. Lunges can also improve your balance, flexibility, and coordination.
  • Deadlifts: Deadlifts are a powerful exercise for your posterior chain, which includes your hamstrings, glutes, lower back, and traps. Deadlifts can also strengthen your grip, core, and upper back.
  • Leg Raises: Leg raises are an effective exercise for your lower abs, as they isolate them from your hip flexors. Leg raises can also work your obliques, quads, and hip adductors.

• Planks: Planks are a simple but challenging exercise for your entire core, as they engage your rectus abdominis, transverse abdominis, obliques, and lower back. Planks can also work your shoulders, chest, and glutes.

How to Perform a Legs and ab workouts for Strength and Muscle Mass

A leg and ab workout for strength and muscle mass should consist of 4-5 exercises for each muscle group, performed in supersets or circuits, with moderate to high intensity and volume. Here is an example of a leg and ab workout that you can try:

To perform this workout, you can follow these steps:

• • Warm up for 10-15 minutes with some cardio and dynamic stretching.

• • Start with the first superset of squat and leg raise. Do one set of each exercise, then rest for 60 seconds. Repeat for 4 sets.
  • Move on to the second superset of lunge and plank. Do one set of each exercise, then rest for 60 seconds. Repeat for 4 sets.
  • Continue with the third superset of deadlift and crunch. Do one set of each exercise, then rest for 60 seconds. Repeat for 4 sets.

• Finish with the fourth superset of leg press, Russian twist, leg curl, and ab roll-out. Do one set of each exercise, then rest for 60 seconds. Repeat for 4 sets.
• Cool down for 10-15 minutes with some stretching and foam rolling.