Fitness Influencer Heidi Somers in Two-Piece Workout Gear Says "Tag Your Ten"

She Does Lunges

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Somers shared this video on Instagram of herself doing different exercises with weights and bodyweight. One exercise she is seen doing in it is lunges. According to ACE Fitness, lunges have a lot of benefits. “Lunges work the biggest muscles in your lower body — mainly the quadriceps, gluteus maximus, and the adductor magnus (the muscle in your inner thigh). Other muscles that come into play are the hamstrings, gluteus medius, calves, and core stabilizers, says Susane Pata, content strategist for the National Academy of Sports Medicine (NASM) and NASM-certified personal trainer based in Miami. It doesn’t matter what lunge variation you do, as all of these muscles will be targeted, says Jonathan Olonade, a corrective exercise specialist and NASM-certified personal trainer with Life Time in Cinco Ranch, Texas.”

She Does RDL's

Somers is also seen doing RDLs in the previous Instagram video. RDLs have a lot of health benefits. NASM states, “A Romanian deadlift is a hip-hinge pattern that works the hamstrings and glutes. It is a form of deadlift with noticeably less bend in the knee, leading to greater hamstring engagement than traditional deadlifts. The move was introduced to the masses in the 90s by Romanian weightlifter Nicu Vlad (an Olympic and World Weightlifting champion) and his coach Dragomir Cioroslan. The two invented the move to help Nicu strengthen his back for the clean and jerk. Today, RDLs are commonly used to strengthen the posterior chain, using the core muscles to stabilize and the hamstrings and glutes to drive the movement.”

She Does Hip Thrusts

Somers is also seen doing hip thrusts in the previous Instagram video. ACE Fitness states that the exercise has a lot of benefits. “One reason why the BHT is so effective for the glutes is that in the supine position, the gluteal muscles are placed under constant tension during the entire range of motion, from the bottom of the movement, when the hips are flexed and under load, to the top of the movement, when the hips are fully extended (Contreras, Cronin and Schoenfeld, 2011). Additionally, due to the supine position of the body, the direction of the resistive force is directly on the gluteus maximus and other muscles that extend the hips. This serves to increase the activation of those muscles while reducing the contribution of other muscles such as the hamstrings, adductors and quadriceps.”

She Does Squats

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Somers likes to do squats to keep herself in shape. She is seen doing them with a barbell in this Instagram video. According to The Cleveland Clinic, squats have a lot of benefits. “Squats target and strengthen your thighs, hips and butt. Why does that matter? A strong lower body is important for athletes, yes, but not just for athletes. Your lower body fuels your ability to walk, run, jump … everything, really. It also generates power for upper-body movements and all kinds of other activities.”

She Does Hamstring Curls

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In the previous Instagram video, Somers is also seen doing hamstring curls. Asphalt Green states that hamstring curls have a lot of benefits. “Hamstring curls are a great way to balance the muscles that you work when you’re doing leg extensions. This exercise is also good for people with sedentary jobs who don’t get a lot of walking in. Even pro cyclists can benefit from using this machine, since biking works the quads so heavily and doesn’t do as much for the hamstrings.”