Gentle, Metabolically Supportive Leg Workout
When it comes to working out, it's important to do exercises that will challenge and strengthen the body, while not causing extra stress for the body. I always suggest keeping workouts short yet intentional, especially if you are currently in a healing phase of your health.
3 Step Leg Workout:
(Prior to working out, stretch for at least 5 minutes to prevent injury. I suggest eating a snack prior to excising, and considering an pre/intermittent workout drink like this one right here.)
Exercise #1: Sumo Squats (6 or 12 reps, 3-6 rounds)
Sumo squats are not your average squat! Sumo squats target the inner thighs, as well as the glutes, quads, hamstrings, hip flexors, calves, and the core. I suggest doing all exercises in sets of 6 or 12, depending on your level of strength and endurance. Remember, it's ok if you can't go full-force. It's more important to protect your body from over-doing it, than to push too much and risk injury.
Remember to not let your knees go over your toes, and to engage your gluten while you go down into the squat and as you come up to a standing position.
Exercise #2 : Forward Lunges (6 or 12 reps, 3-6 rounds)
By adding lunges into your workout routine, your are reducing your risk of injury and strengthening your core, as well as all of the muscles in the lower body. Lunges are excellent for gluten growth, hip strength, and for improving range of motion. Start with 6 forward lunges on each leg, and word towards 12 forward lunges on each leg.
Exercise #3: Calf Raises (6 or 12 reps, 3-6 rounds)
The calfs are often an overlooked muscle, but they are a very important muscle to strengthen fo overall leg muscle development. BY doing a few rounds of calf raises a week, you can easily add to the amount of stress your calves endure, while causing little to no stress on your body, due to the isolation that occurs during this exercise.
Start with 6 calf raises, and then move to 12 at a time. For extra intensity, hold 10 lb. weights in each hand. Be careful with overdoing calf raises if you are just getting started. Moving too quickly can cause soreness (just how you would become sore with any other muscle), but sore caves can sometimes cause radiating pain towards the shins and even the glutes.
After your workout, take some time to cool down, stretch, and enjoy a protein and carb rich snack. To aid in recovery, try taking a magnesium salt bath and being extra intentional to get at least 7 hours of sleep at night. If you are new to working out, needing more sleep and food than usual is a totally normal response.