A short instructional YouTube video transcript in which Ben Greenfield demonstrates two bodyweight exercises—the layout lunge and the frog squat—that target both the legs and the abdominal/core muscles. Both moves are presented as simple, equipment-optional, anywhere exercises; the speaker explains form cues, balance/resistance options, and recommends performing reps to exhaustion repeatedly across the week for visible results.
Hi, I'm Ben Greenfield, and when it comes to getting better legs and better abs for summer, I've got two moves that I want to show to you. And these may seem kind of counter intuitive. When we think about legs, we think about doing squats and lunges. When we think about doing abs, we think about crunches. But what I'm going to show you are two moves that work both your legs and your abs, and they work in conjunction. So you get a very nice looking, athletic, put together body when you use these two moves. What I want to show you today are body weight moves that you can do any, anytime, any place. The way that you do these is you simply take these two exercises and you do one or you do the other, or you do them back to back for as many reps as you can do in the allotted period of time that you have. So we're talking about something you can do in your home, at your office, etc. The first exercise is called the layout lunge. And the way that it looks is you literally stand on one leg and you simply lean forward as far as you can go while pushing one leg out behind you, and then you come back up using the same type of motion. Now, when you do this, you can hold a set of dumbbells. What you're going to feel is if you do it correctly, your abs are going to stay tight as you lean forward, and specifically your butt and your upper legs are going to get super tight as you lean down. That may seem like a simple move, but I guarantee you do 10, 15 or 20 of these on one leg, you're going to feel a lot in your butt. You're also going to find that your postural muscles are having to work quite a bit as well. Now, don't worry, the next exercise I'm going to show you has no balance requirements whatsoever. I call it a frog squat. Not the most attractive name, but it's again, a very simple exercise to do that works both your core and your legs. And it's super easy to perform. You simply stand with your feet about a little wider than shoulder width apart. You squat down and put your hands on the ground, and then you simply stand and reach for the sky. So all I'm going to do is squat down, hands on the ground, stand, and reach for the sky. For this same exercise, I can also hold a weight, a medicine ball, a dumbbell, or anything else to provide adding resistance. Now, those two moves may seem like simple moves, but if you try the layout lunge and the frog squat, and you do as many reps as you can to exhaustion, and you do this repeatedly a few different times throughout the week, you're going to find that your legs and your abs start to shape up really nicely for summer. So I hope that helps you. I'm Ben Greenfield from BenGreenfieldFitness.com have a great week.
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