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Leg and Stomach Exercises for Quick Results

by
author image Jennifer Andrews
Jennifer Andrews specializes in writing about health, wellness and nutrition. Andrews has a Master of Science in physical therapy from the University of Alberta as well as a bachelor's degree in kinesiology. She teaches yoga and pilates and is a recent graduate of the Institute of Integrative Nutrition.
Leg and Stomach Exercises for Quick Results
Leg and Stomach Exercises for Quick Results Photo Credit milanvirijevic/iStock/Getty Images

Save time and build a great physique by working both your stomach and legs in one strength-building, fat-burning exercise session. Combining exercises in a circuit workout also helps sizzle fat more quickly than steady-state cardio combined or traditional weight-training, so you reveal defined muscles.

Balance, twists and folds are essential to strengthening your abs while your legs respond to squats, lunges and bridges. Each of the following moves work your abs and your legs together in one heart-pumping move. Aim for three of these circuit workouts weekly on non-consecutive days.

Read More: How to Get Lean, Sexy Legs With 12 Moves

Start this workout with a brief warm-up consisting of marching in place, brisk walking or pedaling an exercise bike for 5 to 10 minutes. A few dynamic stretches, such as high knee lifts, torso twists and forward bends, done for 30 seconds each finishes your pre-workout routine.

Do each of these exercises for 45 to 60 seconds and leave just enough time between them to change equipment. After one full revolution, rest 1 minute, and then repeat one or two more times through.

Marching Bridge

Step 1

Lie on your back on an exercise mat. Bend your knees and plant your feet hip-distance apart. Place your hands on the mat alongside your torso, palms face down.

Step 2

Lift your hips into a bridge, which is a straight line from your shoulders to your knees.

Step 3

From the lifted position, lift one leg and then the other to march for the entire interval. Lower your hips back down to finish.

Lunge with Rotation

Step 1

Start with your feet hip-distance apart. Hold a dumbbell with both hands in the center of your chest.

Step 2

Step the right foot forward into a lunge; bend the right knee. Simultaneously rotate your torso and the dumbbell to the right.

Step 3

Step back and straighten your torso. Repeat on the left side. Alternate for the entire cycle.

Balancing Hip Hinge

Step 1

Stand and hold a dumbbell in your right hand, arm extended, so the weight is hanging in front of your thighs. Allow your knees to bend just the slightest bit.

Step 2

Unweight your right leg and fold forward from your hips drawing the weight toward your left front ankle.

Step 3

Use control to stand back up, and avoid putting your right foot down between repetitions. Do 20 to 30 seconds of the interval on the right, and then switch to the left.

Squat with Extended Arms

Step 1

Stand feet hip-distance apart. Hold a medicine ball or dumbbell in both hands with arms extended in front of you, parallel to the floor.

Step 2

Raise the weight overhead until your arms are straight and squat to the right. Straighten the legs to step back to center and then squat left. Keep the weight extended overhead the whole time.

Step 3

Continue to alternate the squatting side-to-side movement for the whole cycle.

Side Plank Knee Crunch

Side Plank Knee Crunch
Side Plank Knee Crunch Photo Credit g-stockstudio/iStock/Getty Images

Step 1

Prop into a side plank by balancing on your right palm and stacking your hips, shoulders and feet. Place your left hand on your hip.

Step 2

Lift your left leg and pull the knee in toward your chest. Straighten the leg and repeat.

Step 3

Do 20 to 30 seconds balancing on the right palm, then 20 to 30 seconds on the left palm.

Rear Lunge with Rotating Crunch

Step 1

Start standing with your feet side by side and your hands behind your head.

Step 2

Step back with your left leg to a rear lunge, bending your right knee deeply. Twist your upper body as you step back, bringing your left elbow outside your right knee.

Step 3

Untwist and step forward. Repeat with the other leg. Alternate for the entire cycle.

Read More: Leg Day Workout

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