Russian Model Vita Sidorkina in Two-Piece Workout Gear Shares "Toned Legs Workout"

Vita Sidorkina, a fitness expert and influencer, continues to inspire her followers with innovative workout routines, recently highlighting a lower body workout on her Instagram that includes clamshells, squat jumps, and burpees, all while utilizing a resistance band. Capturing her audience with the caption “TONED legs & butt 🍑 (make sure to SAVE it ),” Sidorkina demonstrates the effectiveness of combining different workout styles to achieve optimal results. In her post, she shares a glimpse into her routine, emphasizing the integration of cardio elements with resistance training to not only burn calories but also enhance muscle tone. This holistic approach to fitness not only engages her followers but also encourages a balanced and comprehensive fitness regimen that is both challenging and rewarding.

1. She Combines Workouts

Vita Sidorkina/Instagram

Sidorkina likes to combine workouts. In the workout video that she shared on Instagram, she is seen doing cardio and resistance band exercises. Sidorkina captioned the post, “Sharing my workout from this morning, which helps tone your legs. I love incorporating cardio with a resistance band. It not only burns a good amount of calories but also tones everything. I definitely felt the burn!”

2. She Circuit Trains

Vita Sidorkina/Instagram

Sidorkina likes to circuit train to stay in shape. In her Instagram video, she is seen doing a circuit. Sidorkina captioned the post, “I usually repeat the circuit three times with 30 seconds between each exercise. By the way, I also have a full version of my workout on my YouTube channel. Let me know in the comments if you want the link 🔗 and I’ll try to send it directly to your DMs. Big kiss and have a good restful Sunday 🫶🏻”

3. She Does Burpees

Vita Sidorkina/Instagram

One exercise that Sidorkina is seen doing in her Instagram video is burpees. The Cleveland Clinic states that the exercise has a lot of benefits. “Burpees are brutally efficient as a workout tool, meshing cardio and strength training into an extremely high-intensity package. In seven simple movements, the exercise works your body from top to bottom. It’s a continuous-movement activity that uses the full musculature of your body.”

4. She Does Squats

Vita Sidorkina/Instagram

In her Instagram video, Sidorkina is seen doing squats. Piedmont states that the exercise has a lot of benefits. “Whether you’re hoping to tone your muscles, strengthen your core or just improve overall health, squats are one of the best exercises you can do. Although the movements appear relatively simple, squats can take time to master. Joel Hardwick, ACSM EP-C, EIM2, an exercise physiologist at Piedmont Atlanta Fitness Center, says practice will pay off. ‘One of the best things you can do is practice the squat,’ he says.”

5. She Works Her Arms

Sidorkina shared this video on Instagram of herself doing an upper body workout. In it, she is seen doing things like forward lunges, jogging in place, and lateral raises with weights. Sidorkina captioned the post, “Sculpt & Sweat: TONED arms 💪🏻 (20 min series). These are some of my favorite arm exercises that target the arms from different angles. As you can see, I like to combine weight training with cardio. I’m not big on doing cardio separately, so I prefer to sneak in a little cardio during my workouts, hitting two birds with one stone.”

Anna Ryzhykova is an accomplished track and field athlete with a career full of accolades, including a bronze medal in the 4x400 meter relay at the 2012 Olympics and multiple medals at the European Championships. Despite challenging conditions, Ryzhykova stays disciplined in her training. She recently shared an inspiring workout video on Instagram, captioned: “Every time I ask myself: why am I doing this? Cold, wind and understanding how hard it will be - suggest to stay home on the couch. And I remember what an awesome feeling after a workout, when discipline overcame desire!” From her intense workouts to healthy habits, here’s how she maintains her fitness and focus.

1. She Runs

In her Instagram video, Ryzhykova is seen running on the track. FloTrack states that running has a lot of health benefits. “Running and jogging is an aerobic exercise, and you’re working out both your heart and lungs while doing so. This will also lead to a lower resting heart rate, lower bad cholesterol in your blood and lower blood pressure. You don’t need to run an obscene amount of miles every day to get these benefits, either.”

2. She Strength Trains

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Ryzhykova is seen using a weight in her Instagram video. ACE Fitness states that weights have a lot of benefits. “Using maximal loads for compound (multi-joint) movements like the deadlift, squat-to-shoulder press, bent-over row or chest press can improve intermuscular coordination, which is the ability of many muscles to work together to generate and control high levels of force through multiple joints.”

3. She Does Squats

Anna Ryzhykova/Instagram

Ryzhykova is seen doing squats with a weight in her Instagram video. Squats are a great exercise to do. The Cleveland Clinic states, “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.”

4. She Uses A Foam Roller

Ryzhykova likes to use a foam roller to help her muscles recover. She shared this video on Instagram of herself using one. Ryzhykova captioned the post,“One simple habit that helps reduce the risk of injury! I can't imagine my warm-up without a massage roller — it's something that's always with me! I have been convinced for a long time that it really helps to prepare muscles for loads, relieve tension, and, by the way, research also confirms its effectiveness. A couple of minutes before and after training — and the body feels much lighter. Now there is a huge selection, so choose according to your taste and wallet. But I would advise smooth and light in weight. I have exactly one from @physiokit_ukraine. The main thing is not to be lazy, use it regularly, then it will definitely become a habit!”

5. She Loves Natural Juice

Ryzhykova makes sure to eat a healthy diet. One thing she likes is natural juices. Ryzhykova talked about this in the caption of this Instagram video. “When I want something tasty, I choose juice. Natural juices are a great alternative to sweets: they are not only tasty, but also useful. And on gloomy days, this liquid sun in a jar lifts the mood ☀️ Special thanks to Radishka 🍎🍏 for inspiring young people to a healthy lifestyle! This juice is real energy and pleasure 😋”

Valentina Lequeux, a fitness coach known for her inspiring workout routines on Instagram, recently shared a comprehensive leg day workout that focuses on building lower body strength. In her post, she mentioned that this particular session was heavy on squats, with fewer accessory moves than usual due to her being on her time of the month, making the workout more challenging. "COMPLETE LEG DAY— ✌🏼LIKE + SHARE. This was a big squat workout, so I didn’t do as much accessory work as usual. I’m also on my TOTM (time of the month) so I’ve been feeling pretty awful to do a hardcore workout," she captioned the post. Here’s a breakdown of Valentina’s key exercises and the benefits they offer for building strength and maintaining overall fitness.

1. She Walks On A Treadmill

In her Instagram video, Lequeux walks on the treadmill to warm up. Walking has a lot of health benefits. The Mayo Clinic states, “Regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness. Strengthen your bones and muscles.”

2. She Uses Weights

Valentina Lequeux/Instagram

In her Instagram video, Lequeux is seen using weights to workout. ACE Fitness reports that using weights has a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

3. She Does Squats

Valentina Lequeux/Instagram

Lequeux is seen doing a lot of squats in her Instagram video. Squats are a great exercise to do. Allina Health stated their benefits in an article. “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong.”

4. She Does Hamstring Exercises

Valentina Lequeux/Instagram

Lequeux likes to do hamstring exercises. In her Instagram video, she is seen doing hamstring curls. ACE Physical Therapy & Sports Medicine Institute states that having strong hamstrings is very important. “Strengthening hamstring muscles is critical for many reasons. If the strength is not adequate to handle all of the stresses associated with everyday life, they will be injured. When they are strong enough to handle ‘life,’ they can prevent injuries to the low back, hips and entire lower extremity.”

5. She Works Her Upper Body

Lequeux shared some of her favorite upper body exercises in this Instagram video. She also shared her tips for building a strong upper body in the caption. “To form an hourglass figure you want your shoulders to be broader than your waist and your glutes to be symmetrical with your shoulders. You want to focus on building your upper & lower muscles. And building takes time so don’t worry you’re not going to become the hulk overnight.”

Nataliya Kuznetsova, a successful bodybuilder and fitness expert, recently shared a video on Instagram of herself performing tricep curls, sparking a conversation on whether morning or evening workouts are better for building muscle. Kuznetsova’s fitness routine is packed with weight training exercises, from hamstring curls to squats, all of which contribute to her impressive physique. In addition to her time in the gym, she enjoys hiking to stay in shape, proving her dedication to both strength and overall fitness.

1. She Weight Trains

As you can see from her Instagram post, Kuznetsova does a lot of weight training. She shares a lot of other Instagram videos of herself doing these exercises. Weight training has a lot of benefits. ACE Fitness states, “Strength training with heavy weights improves muscle definition. Muscle definition occurs as the result of muscles remaining in a state of semi-contraction and heavy strength training recruits the larger type II muscle fibers responsible for a muscle’s appearance.” All this weight training is probably why Kuznetsova has such amazing muscles.

2. She Does Lying Hamstring Curls

An exercise that Kuznetsova enjoys doing is lying hamstring curls. She shared this video on Instagram of herself doing them. Kuznetsova captioned the post, “Don’t forget about another bicep.” Doing hamstring workouts, like curls, is very important. “Strong hamstring muscles help protect the knee from injury,” The Mayo Clinic reports.

3. She Does Squats

Kuznetsova likes to do squats to stay in shape. She shared this video on Instagram of herself doing them. Allina Health states that squats are very beneficial. “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong. Include squats in your exercise routine two to three days a week to reap the benefits from this dynamite move. Rest at least one day to allow muscle recovery.”

4. She Does Pulldowns

In this video on her Instagram, Kusnetsova is seen doing pulldowns. Piedmont states that this exercise is very beneficial. “The lat pulldown is a fantastic exercise to strengthen the latissimus dorsi muscle, the broadest muscle in your back, which promotes good postures and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best result.”

5. She Hikes

Kusnetsova likes to go hiking to stay in shape. She shared this post on Instagram of herself hiking. Harvard Health states that hiking has a lot of benefits. “Like brisk walking, hiking is a good way to improve your cardiovascular fitness, particularly if your route includes some hills, which will force your heart to work harder. Taking a hike on the slightly uneven surface of a trail also provides a natural way to engage the core muscles in your torso and to hone your balance skills.”