Welcome to an in-depth exploration of the Workout Plan Routine to Exercise Stomach and Thigh Muscles using Equipments. In this informative article, we will delve into the essentials of a fitness regimen meticulously designed to target your core and thigh muscles.
These muscle groups form the foundation of your strength and mobility, making it crucial to exercise them effectively and efficiently.
We will guide you through a comprehensive workout plan that not only shapes your abs and thighs but also enhances your overall well-being.
Whether you’re an experienced fitness looking to fine-tune your routine or a beginner seeking a roadmap to a healthier you, this guide is your resource for understanding the principles and equipment necessary to unlock the potential of your core and lower body.
Are you ready to transform your core and sculpt your thighs into the powerful pillars of strength you’ve always envisioned? Let’s get started!
Workout Plan Routine to Exercise Stomach and Thighs Muscles using Equipments
In this guide, we will propose an workout routine plan using the following equipment, as part of part two of our review article for stomach and thigh exercise equipment:
- Marcy Squat Rider Machine
- Bigzzia Adjustable Exercise Bench
- Pedal Resistance Band
- Vikingstrength Exercise Fitness Band
- Yes4All Twister Board
Let’s get started with the workout routine, for each of these equipments:
- Marcy Squat Rider Machine XJ-6334: This machine can help you perform squats with resistance bands, which can target your glutes, quads, hamstrings, and core muscles. To use this machine, follow these steps:
- Adjust the seat and handle to your preferred height and position.
- Sit on the seat and place your feet on the pedals.
- Hold the handles with your palms facing forward.
- Push your feet down and extend your legs, lifting your body up.
- Slowly lower yourself back to the starting position, keeping your back straight and your core engaged.
- Repeat for 10 to 15 reps, or as many as you can with good form.
- You can increase or decrease the resistance by hooking or unhooking the bands under the seat.
- Bigzzia Adjustable Exercise Bench: This bench can help you perform various exercises for your abs, chest, arms, core and legs. You can adjust the angle of the bench to suit your needs and preferences. Some examples of exercises you can do with this bench are:
- Sit-ups: Lie on the bench with your knees bent and your feet hooked under the rollers. Place your hands behind your head and curl your upper body up, bringing your chest toward your knees. Lower yourself back down and repeat.
- Bench press: Lie on the bench with your back flat and your feet on the floor. Hold a pair of dumbbells above your chest with your arms extended and your palms facing forward. Lower the dumbbells to the sides of your chest, keeping your elbows close to your body. Press the dumbbells back up and repeat.
- Leg raises: Lie on the bench with your legs extended and your feet hanging over the edge. Place your hands under your hips or hold onto the sides of the bench for support. Lift your legs up until they are perpendicular to the floor, keeping them straight and together. Lower them back down without touching the floor and repeat.
- Pedal Resistance Band: This band can help you tone your upper and lower body with various exercises. The band has two pedals that you can place under your feet and two handles that you can hold with your hands. The band also has a hook that you can attach to a door or a pole for more options. Example of exercises you can do with this band are:
- Side leg lifts: Stand on one pedal with one foot and hold the other handle with one hand. Keep your other foot off the floor and your other hand on your hip. Lift your leg out to the side as high as you can, feeling the resistance from the band. Lower it back down and repeat. Switch sides after completing one set.
- Vikingstrength Exercise Fitness Band: This band is a versatile and effective tool for strengthening and stretching various muscle groups. The band is made from durable natural rubber and has comfortable foam handles at both ends. You can use this band for exercises such as:
- Squat press: Stand on the middle of the band with your feet hip-width apart. Hold one end of the band in each hand at shoulder level, palms facing each other. Squat down until your thighs are parallel to the floor, keeping your chest up and knees behind toes. As you stand up, press the band overhead, extending your arms fully. Lower the band back to shoulder level as you squat down again. Repeat.
- Row: Wrap one end of the band around a sturdy object at chest height, such as a pole or a door handle. Hold the other end of the band in both hands, palms facing each other. Step back until there is some tension in the band, keeping your arms straight in front of you. Pull the band toward your chest, bending your elbows and squeezing your shoulder blades together. Slowly extend your arms back to the starting position. Repeat.
- Lunge: Place one end of the band under one foot and hold the other end in both hands at chest level, palms facing down. Step back with the other foot into a lunge position, bending both knees at 90 degrees, keeping your front knee behind toes and back heel off floor. Press the band forward, extending your arms in front of you. Bring the band back to chest level as you return to the starting position. Repeat. Switch legs after completing one set.
- Yes4All Twister Board: This board is a simple and fun way to work on your balance, coordination, and core stability. The board has a rotating disc in the center that allows you to twist your hips from side to side, engaging your core muscles as you go. You can use this board for exercises such as:
- Basic twist: Stand on the disc with your feet slightly wider than shoulder width. Hold your arms out to the sides or in front of you for balance. Twist your hips from side to side, keeping your upper body still and facing forward. Build up speed as you go. Try adding handheld weights to your workout once you feel confident on the twist board.
- Squat twist: Stand on the disc with your feet slightly wider than shoulder width. Hold your arms out to the sides or in front of you for balance. Lower into a squat position, bending your knees and pushing your hips back, keeping your chest up and knees behind toes. Twist your hips from side to side, keeping your upper body still and facing forward. Rise back up to the starting position. Repeat.
- Plank twist: Place the disc on the floor and get into a plank position, with your hands on the disc and your feet on the floor, shoulder-width apart. Keep your body in a straight line from head to heels, engaging your core and glutes. Twist your hips from side to side, moving the disc with your hands, keeping your upper body still and facing down. Try not to let your hips sag or pike up as you twist.
You can do this workout plan routine three times a week, resting at least one day between sessions. You can also adjust the number of sets, reps, and resistance levels according to your fitness level and goals.
Remember to warm up before each workout and cool down after each workout.
Have fun and enjoy the benefits of these exercises!
How to Warm up before exercising Stomach and Thighs Muscles
Warming up is essential before exercising any muscle group, including the stomach and thighs. A proper warm-up helps increase blood flow, loosens up the muscles, and reduces the risk of injury. Here’s how to warm up before exercising your stomach and thighs:
- Cardiovascular Activity:
Start with 5-10 minutes of light cardiovascular exercise to get your heart rate up and increase blood flow. This can include brisk walking, jogging in place, or cycling on a stationary bike. The goal is to break a light sweat and elevate your heart rate.
- Dynamic Stretches:
Perform dynamic stretches that target the muscles you’re about to exercise. For your thighs, try leg swings, leg circles, or high knees. For your core, consider torso twists and gentle side bends. These movements help improve flexibility and range of motion.
- Hip Flexor Stretch:
Stretch your hip flexors, which are connected to both the stomach and thigh muscles. Kneel on one knee with the other foot in front, creating a 90-degree angle. Gently push your hips forward to feel the stretch in the hip flexor of the back leg. Hold for 20-30 seconds on each side.
- Quad Stretch:
Stretch your quadriceps by bringing your heel toward your buttocks while standing. Hold your ankle with your hand and gently pull to feel the stretch. Hold for 20-30 seconds on each leg.
- Dynamic Lunges:
Perform dynamic lunges to activate the muscles in your thighs and lower body. Take a step forward with one foot, lower your body into a lunge, and then push back up to the starting position. Alternate between legs for 10-12 lunges on each side.
- Plank or Cat-Cow Stretch:
If your workout includes core exercises, perform a plank or the cat-cow stretch. Plank engages your core muscles, while cat-cow stretches your spine and abdominal muscles. Hold the plank for 15-20 seconds or perform the cat-cow stretch for 30 seconds.
- Bodyweight Squats:
For thigh warm-up, perform bodyweight squats. Stand with your feet shoulder-width apart and squat down, pushing your hips back. Repeat this motion 10-12 times to warm up your thigh muscles.
Remember to perform these warm-up exercises gently and gradually. Focus on proper form and don’t push yourself too hard during the warm-up phase. Once you’ve completed your warm-up, you’ll be ready and your body prepared for the core and thigh exercises while reducing the risk of injury.
In Addition, If you want to build six pack abs, please check out Best Abs Exercises for Sculpted Abs for an instruction guide on how to train these muscles to get well-toned abs.