No Equipment Required: Leg Exercises You Can Do Anywhere, Anytime, In Just 15 Minutes (or less)

Summer is just around the corner, and that indicates to exposed legs. A lot of people have tried different ways to get the well-shaped and sexy legs. But, the main problem with achieving this goal is that almost every person has a tight schedule and hardly can find the time to exercise. This is why we give you the best workout that will take just 15 minutes from your day and will make your goals come true.

What is exercise good for?

Having strong legs is important for stability and can lower the risk of an injury.

Because legs are the foundation of the body, the muscles here are the biggest and the strongest ones. So when you target your legs for exercising, the exercise puts an enormous are of the body to work. The workout can also be used to burn calories and promote weight loss.

Another positive thing that you will get from leg workout is alleviated lower back pain that is related to the hips and the glutes.

The best leg workouts to do at home

To get the best effect from these exercises is to do them on a regular basis. When you exercise your body consistently, the muscles are allowed to adjust and lower the risk of pain and soreness afterwards.The catch to minimize the recovery from your workout is to stretch before and after.

These are the best three leg workouts that can be done in less than 12 minutes and they don’t require any equipment.

The best leg workout for your butt, and thighs

Instructions:

1. Rear lunge:

  • 1 minute
  • You need to lean on to the front leg
  • Get the knee as close as possible to the floor in order to come back down
  • When you come down keep your balance
  • Squeeze the butt

2. Lunge pulse

  • ½ minute
  • Get in a lunge position
  • Start bouncing up and down
  • Stay low
  • Keep the torso straight

3. Rear lunge (opposite side)

  • 1 minute
  • Same steps

4. Lunge pulse (opposite side)

  • ½ minute
  • Same steps

5. Double dip squats

  • 1 minute
  • Your feet should be at shoulder width apart
  • Take a deep squat and do 2 pulses
  • Get in the starting position and repeat

6. Static squat

  • ½ minute
  • Low squat position
  • Stay there

7. Squat pulses

  • ½ minute
  • Low squat position
  • Pulse up and down
  • Stay as low as possible

This will help you remove the love handles and work your abs

Instructions:

1. Static Squat Torso Twists

  • 1 minute
  • Quarter squat
  • You need to rotate shoulder but keep hips and legs still
  • Working the oblique’s here
  • Start moving with some speed

2. Jumping Oblique Twists:

  • 1 minute
  • Jump
  • Twist: start moving your hips and shoulders in opposite directions when you jump
  • Keep the hands together and the arms raised

3. Side Hip Raises

  • ½ minute on each side
  • Get in a position on the elbow and knee
  • Move the hip up and down

4. Jumping Oblique Twists:

  • 1 minute
  • Same steps

5. Russian Twist:

  • 1 minute
  • You should be in an up sit up position, sitting on the tail bone
  • Keep rotating the shoulders
  • Your arms should be in front of you and don’t use their help
  • Chest towards the ceiling

6. Jumping Oblique Twists:

  • 1 minute
  • Same steps

7. Reclined Oblique Twists

  • ½ minute on each side.
  • You should sit on the bum, while your back is six inches off the floor
  • Start lifting the leg and use the opposite arm to touch the outside of the foot
  • Your other arm should help you stabilize

8. Jumping Oblique Twists:

  • 1 minute
  • Same steps

Very effective workout for toned and strong, calves and thighs

Instructions:

1. Wide Squat with Feet Turned Out:

  • ½ minute
  • Your feet should be wider and pointing out
  • Do squats normally
  • Squeeze the glutes as you stand up straight

2. Tip-Toe Squat

  • ½ minute
  • Squat down as normal
  • While raising on the tip toes, squeeze your glutes

3. Alternating Side Lunges:

  • ½ minute
  • Lunge to the side
  • You should be as low as you can

4. Lateral Leg Lifts:

  • ½ minute on each leg
  • One leg on the floor, the other to the side and off the floor
  • Your hands on hips
  • Slowly raise and lower yourself

5. Bridge Pulses:

  • ½ minute
  • Get your legs shaped in a triangle, use your abs to keep the black flat on the floor
  • Start lifting the pelvis as high as possible then back down

6. Bridge Static Hold:

  • ½ minute 30
  • Your position should be on just the shoulders and tip toes
  • Keep the pelvis up and hold
  • Stay straight

7. Modified Bridge:

  • ½ minute
  • Same as the previous position
  • Move the knees side to side

8. Two Foot Calf Raises:

  • 20 seconds
  • Stand up straight
  • Start rolling onto the balls of the feet
  • Get back down

9. Single Leg Squat:

  • ½ minute on each leg
  • Start by standing on one leg, while sticking the other leg out forward
  • Your chest should be straight, and hands in front
  • Start lower yourself on the leg as if your squatting

10. Wide Squat with Feet Raises:

  • ½ minute
  • Legs wide in a squat position
  • Get as low into as a squat as possible
  • Lift yourself on the balls of the feet

11. Modified Wide Squat With Holds and Pulse

  • 15 seconds
  • Hold the wide squat on the tip toes
  • 15 seconds
  • Start to pulse on the tiptoes
  • Hold for 5 seconds
  • Pulse for 15 more

Sources:

http://ffbody.com/

http://dailyburn.com/

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