All You Need is 12 Minutes a Day For Irresistible Legs

This is the ultimate leg workout that will make you show your legs every send of the day. It is easy and the best workout you will ever find.

With this you have the opportunity to tone your legs within just 10 minutes. And if you think that exercising is just for the ones who have enough free time, with this you have no more excuses.

The best thing is that they are easy and can be fitted in your daily schedule whenever you can. You also have the chance to choose the workouts that suit you the best.

Just look at the exercises and start your journey to achieve your dream of perfectly toned legs.

Leg exercises do wonders

Your legs need to be really strong because they support the whole body. When you exercise your legs properly you increase their stability and reduce the risk of muscle injuries. With the best looking legs you also get higher stability and a stranger balance.

Because our legs have quite big muscles, when we engage them we actually engage a large portion of our body too. Our heart is obliged to work harder when we exercise and because of this we need to have better focus and more energy. And of course by doing this leg workout you will burn a lot of calories too.

Building strong legs means preventing lower back pain too. This is because this part of the body is connected to our limbs, and the workouts make us more flexible and easier to move around.

The ultimate leg workout to do at home

Remember to stretch your body before you do your workout to get the maximum of your effort.

To do these three leg workouts you will need only 12 minutes and no equipment. Check them bellow.

The best workout for your butt and thighs

1. Rear lunge

  • 60 seconds
  • Lean forward on your front leg
  • Return back and bring your knee as low as possible
  • Balance your weight all the time
  • And squeeze the buttock

2. Lunge pulse

  • 30 seconds
  • Get in a lunge position
  • Bounce up and down
  • Keep your body low
  • And keep your torso straight

3. Rear lunge

  • 60 seconds
  • Repeat
  • Switch sides

4. Lunge pulse

  • 30 seconds
  • Repeat
  • Switch sides

5. Double dip squats

  • 1 minute
  • Feet in a shoulder-width apart position
  • Deep squat with two pulses
  • Return your body up and repeat

6. Static squats

  • 30 seconds
  • Low squat
  • Hold this position for a few seconds

7. Squats pulses

  • 30 seconds
  • Low squat
  • Do and up and down pulse with your body engaged
  • Keep your body low

The best workouts for melting the love handles and carving your abs


1. Static squat torso twists

  • 60 seconds
  • Quarter squat
  • Keep your legs and hips still and rotate your shoulders
  • Engage the obliges
  • Add some speed

2. Jumping oblique twists

  • 60 seconds
  • Jump
  • Do a twist by moving hips and shoulder in the opposite direction while jumping
  • Elevate your arms with stickled hands

3. Side hip raises

  • 30 seconds per side
  • Start with your elbow and knee
  • Bounce with hips up and down

4. Jumping oblique twists

  • 60 seconds
  • Repeat

5. Russian twists

  • 60 seconds
  • Bring your body in a sit-up position
  • Rotate your shoulders
  • Set your arms in the front, and don’t rely on them
  • Bring your chest towards the ceiling

6. Jumping oblique twists

  • 60 seconds
  • Repeat

7. Reclined oblique twists

  • 30 seconds per side
  • Sit, and keep your back about 6 inches off the ground
  • Elevate your leg, and bring your opposite arm to the outer part of your foot
  • Stabilize your body with your other arm

8. Jumping oblique twists

  • 60 seconds
  • Repeat

These are the best workouts for tones and strong thighs

1. Wide squat with feet turned out

  • 30 seconds
  • Keep your feet wider
  • Do regular squat
  • Squeeze your glutes as you stand up

2. Tip-toe squat

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

3. Alternating side lunges

  • 30 seconds
  • Lunge on one side
  • Bring your body as low as possible

4. Lateral leg lifts

  • 30 seconds per leg
  • Stand on one leg, and keep your other off the ground
  • Keep your hands on the hips
  • Elevate and lower your body

5. Bridge pulses

  • 30 sec
  • Keep your back flat on the ground, do a triangle with your legs, and engage your abs
  • Elevate the pelvis, keep it high, then bring it down

6. Bridge static hold

  • 30 seconds
  • Support your body on your shoulders and tip-toes
  • Keep the pelvis up, and hold it in this position
  • Hold your body in a straight line

7. Modified bridge

  • 30 seconds
  • Set your body in the previous position
  • Move your knees from side to side

8. Two foot calf raises

  • 20 seconds
  • Stand straight
  • Roll on the “balls” of your both feet

9. Single leg squat

  • 30 seconds per leg
  • Stand on one leg, and bring your other leg forward
  • Keep your chest straight, and keep your hands in front of you
  • Lower your body on the legs, as if you are doing a squat

10. Wide squat with feet raises

  • 30 seconds
  • Keep your legs wide as if you do a squat
  • Bring your body as low as possible
  • Elevate your body, and support the weight on the “balls” of your feet

11. Modified wide squat with holds and pulse

  • 15 seconds
  • Do a wide squat on your tip-toes
  • Hold for 15 seconds
  • Pulse on your tip-toes
  • Hold your body in this position for 5 seconds
  • Pulse for 15 sec

By following these exercises you will achieve your dream body. It is easy and time saving routine that will make you enjoy your hot summer days with your perfect body.

Sources:

http://theheartysoul.com/

http://www.healthyfoodhouse.com/

http://dailyhealthkeeper.com/

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