November 22, 2020, 7:04 am | Read time: 5 minutes
Bodyweight exercises for the legs with Fernanda Brandão! Many women struggle with weak connective tissue on their thighs. Unfortunately, exercise can’t completely eliminate this, but the right exercises can strengthen the muscles in these areas, which can alleviate the problem. For the FITBOOK series “10-Minute Workouts,” fitness coach and TV star Fernanda has put together a leg workout.
Table of Contents
Who is the trainer in the video?
Brazilian Fernanda Brandão was Germany’s youngest licensed fitness trainer at 16. She became known to a wider audience as a judge on “Deutschland sucht den Superstar” (Germany’s version of “American Idol”). The magazine “FHM” named her the “Sexiest Woman In The World” in 2011. In recent years, Fernanda Brandão developed her own fitness concepts, “Ginga” and “Roots.” She was a guest at the FITBOOK Move Jam in 2018 and 2019.
Also interesting: 40-Minute “Roots” Feel-Good Workout with Fernanda Brandão
What is the idea behind this 10-minute workout?
Which woman doesn’t wish for them: defined, slim legs that transition into a firm butt… As a fitness expert, Fernanda Brandão knows that the muscles in this area can be intensely trained with bodyweight exercises. This is particularly successful with various squat and lunge variations. Essential for this: the warm-up.
Also interesting: What are the consequences if I skip leg training?
Which muscle groups are trained?
Lunges and squats in all their variations have a significant training effect on the front and back thigh muscles as well as the gluteus maximus. These muscles must control the downward movement and generate power during the upward movement. Additionally–and with correct execution–the core muscles, which are crucial for our posture and pain prevention, are also trained.
Also interesting: 10-Minute Workout – Core Training with a Focus on the Back
10-Minute Workout: Mobility Flow with Fernanda Brandão
Exclusive Workout With “Germany’s Fittest Man Over 40”
What should be considered in this workout?
The exercises shown require a lot of flexibility in the extremities, so it’s highly advisable to warm up properly beforehand–this prepares the joints and muscles optimally for the subsequent strain and demonstrably increases performance. Fernanda Brandão has therefore included a 90-second warm-up before her 10-minute leg workout.
Squats and lunges in their variations absolutely require healthy knees and proper movement execution, otherwise joint wear is a risk. People with previous knee injuries should be cautious–or consult their doctor.
10-Minute Workout – Legs: An Overview of the Exercises
Stationary Lunges
To start, a lunge variation that requires less balance: Place one leg to the side and shift your entire body weight in that direction. The deeper you go into the side squat, the more challenging it becomes. Keep your upper body as straight as possible.
Squats
The movement from a shoulder-width stance is initiated with the hips, not the knees–even though the exercise refers to the knee joint. Start by sticking your butt out. This automatically bends the hips and shifts your body weight to the middle to back area of the soles. Go down as far as you can while maintaining a straight back, then push yourself back up. Actively push your knees outward.
Also interesting: Are squats harmful to the joints?
Lunges
From a standing position, take a step forward (heel on the ground) so that the front leg forms a right angle and the back knee almost touches the ground under the hip. The shin is roughly at a right angle to the ground. Now push up powerfully and go deep again. The feet stay in position, no leg switch! Important: Stay upright throughout the movement and keep the knees straight.
Deep Squats
These are deep squats from a wide stance (wider than shoulder-width), where the butt almost touches the ground. They are also called Sumo Squats. The toes are slightly turned outward, and the butt is pushed back when going down. Push up evenly and without momentum, pressing the knees outward. Keep the core as straight as possible.
Pulsating Squats
Essentially just one squat–but held in the deep position, with the muscles burning from pulsating, minimal up-and-down movements. As with the previous exercises, ensure a straight upper body. The arms can be stretched forward. Hang in there!
Lunges with Step
In this variation, after going deep, you don’t return to the upright starting position but take a step back and step forward with the other leg for the next repetition. The load is thus evenly distributed on both legs and buttocks.
Slow Squats
Again, perform classic squats–but this time count to four while going down and up. At the end, hold the deep squat position once more. The arms are stretched forward and upward.
Stretching
Finally, you can be surprised: Fernanda shows exercises that provide relaxation for all the muscles worked. Feels good! And the more carefully you work here, the sooner you can repeat the workout. Maybe even the day after tomorrow?