Just exercising 12 minutes every day will make your legs look irresistible

If you are not proud of your body it is time to do some serious sweating. You should try the leg workouts that we are going to suggest you and enjoy wearing your summer outfit.

You can tone your legs at home in just ten minutes of exercising every day. You can add these exercises every day and adjust the intensity of it so that it will match your physical condition.

Leg exercises rule

You need to find the workouts that suit your body the best, so that you do not have problems with muscle injuries or strained joints.

The leg muscles are big and the workout is targeting a large group of muscles. It requires tons of energy and sharp focus. These types of exercises can prevent pain in the lower back and they can improve your flexibility.

The ultimate leg workout

You need to follow the rules of consistency and the legs will catch the rhythm. Remember to always stretch your body before you start with your exercise.

The three leg workouts that we are going to talk about today are very effective, and you will need about 12 minutes to finish all of them.

Workout 1

 

  1. Rear lunge
  • 60 seconds
  • Bend on your front leg
  • Bring your body down and lower the knee as much as you possibly can
  • Balance your body weight
  • Squeeze in your buttocks
  1. Lunge pulse
  • 30 seconds
  • Do the lunge position
  • Perform up and down bounce
  • Hold the body as low as you can, while keeping your body straight up
  1. Rear lunge (switch sides)
  • One minute
  • Repeat
  1. Double dip squats
  • 60 seconds
  • Keep your feet apart
  • Perform deep squat with two pulses
  • Repeat
  1. Static squats
  • 30 seconds
  • Do a low squat
  • Keep your body in that position for 30 seconds
  1. Squat pulses
  • 30 seconds
  • Do a low squat
  • Do an up and down pulse
  • Hold your body as low as you can

This leg exercise will tone your abdominal muscles.

Workout 2

 

  1. Static squat torso twists
  • One minute
  • Perform a quarter squat
  • Rotate your shoulders and do not move your legs and hips
  • Work on your obliques
  • Increase the speed and the intensity
  1. Jumping oblique twists
  • One minute
  • Jump and twist your body while jumping
  • Bring your hands close together and then raise your arms
  1. Side hip raises
  • Do 30 seconds on each side
  • Do your knee and elbow
  • Bounce your hips up and down
  1. Jumping oblique twists
  • 60 seconds
  • Repeat
  1. Russian twist
  • 60 seconds
  • Do the regular sit-up position
  • Rotate your shoulders while keeping your arms in front and do not rely on them
  • Elevate the chest towards the ceiling
  1. Jumping oblique twists
  • 60 seconds
  • Repeat
  1. Reclined oblique twists
  • 30 seconds per side
  • Hold your back 6 inches off the ground
  • Raise your leg and then bring the opposite arm to the outer side of the foot
  • Balance your body using the other arm
  1. Jumping oblique twists
  • 60 seconds
  • Repeat

This workout focuses on your thighs and calves.

Workout 3

 

  1. Wide squats with feet turned out
  • 30 seconds
  • Keep the feet apart
  • Do the squat position and then squeeze in your glutes while you are standing up
  1. Tip-toe squat
  • 30 seconds
  • Perform a regular squat
  • Raise the body using the tips of your toes and squeeze in the glutes
  1. Alternating side lunges
  • 30 seconds
  • Do the lunge on one side
  • Hold the body as low as you possibly can
  1. Lateral leg lifts
  • 30 seconds per leg
  • Stand on one leg and keep the other off the ground
  • Place the hands on your hips
  • Lower and raise your body
  1. Bridge pulses
  • 30 seconds
  • Lie on the ground and make a triangle with your legs
  • Raise your pelvis, hold this position and then bring it back down
  1. Bridge static hold
  • 30 seconds
  • Support the weight of your body on your tip-toes and shoulders
  • Elevate your pelvis and keep this position for half a minute
  1. Modified bridge
  • 30 seconds
  • Bring your body in the previous position
  • Move your knees from side to side
  1. Two foot calf raises
  • 20 seconds
  • Stand
  • Support the weight of your body on the “balls” of your feet, and then roll
  1. Single leg squat
  • 30 seconds per leg
  • Stand on your leg while bringing the other one forward
  • Keep your body in a straight position and then extend your hands forward
  • Lower your body
  1. Wide squat with feet raises
  • 30 seconds
  • Your legs should be apart
  • Hold the body as low as you can
  • Raise the body and then support it on the “balls” of your feet
  1. Modified wide squat
  • 15 seconds
  • Do a wide squat on your tip-toes
  • Hold your body in this position for 15 seconds
  • Perform tip-toe pulses
  • Hold in this position for 5 seconds
  • Pulse for another 15 seconds

source: healthyfitpoint.com

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