All You Need is 12 Minutes a Day For Irresistible Legs

With the help of these amazing and highly efficient leg workouts, you will not hide your legs in sweatpants and jeans anymore, and there is not better workout than this one.

And exercising is not just for people who have more free time; these exercises only take about 10 minutes of your time a day, so do not hesitate anymore and start working out.

You can find a ten minute time to do this work out in your busy daily schedule. Just choose which exercises are best for your condition and you will enjoy showing your irresistible legs in dresses and skirts.

These exercises for your legs are amazing

You must have strong legs, because the whole weight of the body is carried on your legs.

You can also decrease the risk of muscle injuries, and also increase the stability of the legs with proper leg workout. Having better stability also gives better balance and even better it means a hotter body too.

The legs have very big muscles, and when you make your legs active, you are actually exercising the biggest part of your body. You also need to have a lot of energy and focus in order to perform this workout, because your heart is also working harder. By doing this workout, you will also lose the extra pounds, because this workout also burns your calories.

Having stronger legs can also be beneficial for the pain in the lower back, because the limbs are connected to the lower back. You will also be able to move easier, and you will be more flexible. It can also hinder spontaneous injuries.

The best exercises to do at home

You legs will get used to the rhythm and due to that it is very important to be consistent. First stretch your body before you start every exercise in order to put your maximum effort.

Here are three different leg workouts and they all take about 12 minutes of your time. All you will need no equipment t perform these exercises.

The best leg workout for toned and strong calves/thighs

1. Tip-toe squat

  • Elevate your body on your tip-toes and squeeze the glutes
  • Do regular squats
  • 30 sec

2. Lateral leg lifts

  • Keep your hands on your hips
  • Stand up on one leg, and lift the other off the floor
  • Elevate and lower your body
  • 30 sec per leg

3. Bridge static hold

  • Put the body weight on the tip-toes and shoulders to support the body
  • Then lift the pelvis and remain in this position
  • Keep your body in a straight line
  • 30 seconds

4. Two foot calf raises

  • Stand in a straight line
  • Roll on the “balls” of your both feet
  • 20 sec

5. Wide squat with feet raises

  • Spread your legs wide like in a squat exercise
  • Lower your body as much as you can
  • The lift the body and support the weight on the ‘balls’ of the feet
  • 30 seconds

6. Modified wide squat with holds and pulse

  • Hold your body in a wide squat position on the tip-toes for 15 seconds
  • Then pulse on the tip-toes for about 5 seconds
  • 15 sec

7. Wide squat with feet turned out

  • Spread your feet wider
  • Perform a regular squat
  • When you stand up squeeze the glutes
  • 30 seconds

8. Alternating side lunges

  • Make lunges on one side
  • Lower your body as much as possible
  • 30 seconds

9. Bridge pulses

  • Do a triangle with the legs, engage the abs and keep the back flat on the floor
  • Then lift the pelvis, hold it high and lower it down
  • 30 seconds

10. Modified bridge

  • Set the body in the position of bridge static hold
  • Then move the knees from side to side
  • 30 seconds

11. Single leg squat

  • First stand on one leg while you bring the other forward
  • Keep the hands in front of you and the chest straight
  • Then lower the body like doing a squat
  • 30 seconds for each leg

This workout will help you melt your love handles and carve your abs.

1. Static squat torso twists

  • Perform a quarter squat
  • Keep the hips and legs still while you twist the shoulders
  • Engage the obliques
  • Speed up
  • 60 seconds

2. Jumping oblique twists

  • Jump
  • Twist while jumping – move the shoulders and hips in opposite directions
  • Hold your hands together and lift your arms
  • 60 seconds

3. Side hip raises

  • Start with the knee and elbow
  • Then bounce the hip up and down
  • 30 seconds on each side

4. Jumping oblique twists

  • Repeat for another 60 seconds

5. Russian twist

  • Hold your body in a sit-up position
  • Then rotate the shoulder
  • Do not rely on your arms, just set them in the front
  • Then lift the chest toward the ceiling
  • 60 seconds

6. Jumping oblique twists

  • Repeat for another 60 seconds

7. Reclined oblique twists

  • Sit down on the floor and hold your back about 6 inches off the floor
  • Lift your leg and then hold the outer part of the foot with the opposite arm
  • Hold the body stable with the other arm

8. Jumping oblique twists

  • Repeat for another 60 seconds

The best workout for your butt and thighs

1. Rear lunge

  • Lean forward on the front leg
  • Go back down and lower the knee as much as you can
  • Squeeze the buttocks
  • Balance your body
  • 60 seconds

2. Lunge pulse

  • Hold the lunge position
  • Bounce up and down
  • Lower the body
  • Keep the torso straight
  • 30 seconds

3. Rear lunge (switch sides)

  • Repeat for 60 seconds

4. Lunge pulse (switch side)

  • Repeat for 30 seconds

5. Double dip squats

  • Maintain shoulder feet –width apart
  • Perform a deep squat with two pulses
  • Lift the body and repeat
  • 60 seconds

6. Static squats

  • Perform a low squat
  • Hold this position
  • 30 seconds

7. Squat pulses

  • Do a low squat
  • Pulse the body up and down
  • Lower the body
  • 30 seconds

Keep your body fit and attractive with these simple short exercises. Do not feel ashamed to show off your body in the summer days.


Sources and References:
theheartysoul.com
www.organicandhealthy.org
dailyburn.com
myilifestyle.com

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