Focusing on all muscle groups, including the lower body, ensures a balanced physique, said fitness expert Garima Goyal
Kriti Sanon‘s trainer Karan Sawhney recently shared a glimpse of the Ganapath actor acing a leg day in the gym. “Every day is leg day in 2024 with @kritisanon,” shared Sawhney, in a post on Instagram.
The duo can be seen doing lunges with dumbbells.
How to do it?
According to fitness expert Garima Goyal, to perform standing dumbbell lunges
*Begin by holding a dumbbell in each hand, with your arms hanging at your sides.
*Stand with your feet shoulder-width apart.
*Take a step forward with one leg, ensuring your knee is directly above your ankle.
*Lower your body by bending both knees until they form 90-degree angles.
*The back knee should hover just above the floor without touching it.
*Push off the front foot to return to the starting position.
*Repeat the movement, alternating legs with each step.
Leg days are crucial for a well-rounded and balanced fitness routine.
Here’s how they help, shared Goyal
Muscle development – The lower body comprises large muscle groups like quadriceps, hamstrings, glutes, and calves. Leg workouts, often involving compound movements, contribute significantly to overall muscle development and strength.
Functional strength – Strong legs are essential for daily activities such as walking, climbing stairs, and lifting objects. Leg exercises improve functional strength, making these activities more manageable and reducing the risk of injury.
Caloric expenditure – Working large muscle groups during leg exercises requires more energy, leading to increased calorie burn. This can be beneficial for weight management and overall cardiovascular health.
Hormonal response – Intense leg workouts stimulate the release of growth hormone and testosterone, which not only contribute to muscle growth but also have positive effects on the body’s metabolism and overall well-being.
Joint health – Leg exercises promote joint flexibility and stability, enhancing the health of the hips, knees, and ankles. This is crucial for maintaining mobility and reducing the risk of injuries, especially as you age.
Posture improvement – A stable lower body provides a solid foundation, helping you maintain an upright and aligned posture, which is essential for overall body mechanics.
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Balanced physique – Focusing on all muscle groups, including the lower body, ensures a balanced physique. Neglecting leg training can lead to an imbalance, both aesthetically and functionally, Goyal mentioned.
Metabolism – Since leg muscles are large and require substantial energy, working them out can boost your metabolism. This can lead to continued calorie burn even after the workout session is completed.
Bone density – Weight-bearing leg exercises can help maintain or increase bone density, reducing the risk of conditions like osteoporosis, particularly important as you age
Mental toughness – Leg workouts can be challenging, requiring mental resilience to push through. Overcoming these challenges can build mental toughness and discipline, valuable traits in both fitness and daily life.
While leg workouts are beneficial, remember to include a variety of exercises to target different muscle groups within the legs for optimal results, Goyal added.
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