Melissa Alcantara shares her leg day workout. In a new social media post, the trainer, famous for working with Kim Kardashian, reveals the five exercises that are the secret to her shapely legs. “This leg day is all about the butt! Protect this babe!” she writes in the caption. “Take your time with each movement and focus on tension and form time!” And how does she approach diet, fitness, and self-care? Here’s everything you need to know about her lifestyle habits.
Start with single-leg hip thrusts: lower each leg for two seconds, pause for two seconds, then immediately raise it again for four sets of 12 repetitions. “Each repetition should take about five seconds, and you’ll keep moving from one leg to the next until you’re done,” she says.
Next up are stiff-legged deadlifts: four sets of 10. “Hold it for three seconds on the lowering, one second on the raising, and two seconds at the top,” she says. “Trust me, you don’t need a lot of weight for this one.”
Then do walking lunges for three sets of 12 on each leg. “Focus on keeping the weight close to your side and maintaining a good, steady movement,” she explains.
The fourth exercise? Adductions. She does three sets of 20. “Focus on control as you step off the machine, and slow down. After you’ve done 20 repetitions, keep your feet together for 10 seconds,” she says.
Her final exercise is the hyperextension, which she does for three sets of 15. “Round your upper back and engage your hips. Do not hyperextend your back. Your neck and hips should form a straight line at the end of the movement,” she writes.
Melissa recently shed some body fat in a few ways. “No matter what I do I will always be athletic because that’s the way I was born (genetics),” she wrote while revealing her 140-pound frame. “This is what I’ve been working towards for the last 2 years.” The first thing Melissa did was cut back on her training. “I went from training 6 times a week to 3-4 times a week,” she revealed. What was the second thing Melissa did to lose weight? “I started lifting less heavy,” she wrote. “Mostly upper body training.” She also wrote that she’s “focused more on lower body training.” Her “upper body is a lot more muscular.”
Mel changed her diet: “I followed my instincts and started eating a lot of rice and chicken and the occasional alcoholic drink,” she says. “Resting more, sleeping more, and stressing less” also helped Mel reach her body goals, she writes. “I’m basically just living life doing things other than lifting weights and going to the gym,” she concludes.
