Are you proud of your body? If not, it’s time to do some serious sweating. We suggest that you try this ultimate leg workout, and enjoy wearing your summer outfit.
You don’t need too much free time or fancy gym membership cards. You can actually tone your legs in the comfort of your home in just 10 minutes.
Add these exercises to your daily routine, and adjust the intensity to your physical condition.
Leg exercises rule!
Strong legs will carry you everywhere. Find the best leg workout for your body, and you won’t have any problem with strained joints or muscle injuries. Work on your balance, and show off your hot body.
Your leg muscles are big, and your workout actually targets a large muscle group. It requires sharp focus and tons of energy. Your hard will work harder, and you will burn more calories. In other words, leg exercises will help you burn fat better than other exercises.
Work on your legs to prevent lower back pain. This part of your back is directly connecter to your lower limbs. Leg exercises improve flexibility, and help athletes to move easier and faster. This kind of workout will keep you safe from injuries.
The ultimate home workout for your legs
Follow the principles of consistency, and your legs will catch the rhythm. Don’t forget to stretch your body before you exercise.
We give you three amazing leg workouts. You need about 12 minutes to do them without any equipment.
Workout 1
Rear lunge
60 sec
Bend forward on the front leg
Bring your body down again, and lower your knee as much as you can
Balance your body weight
Squeeze in your buttocks
Lunge pulse
30 sec
Do the regular lunge position
Perform up ‘n’ down bounce
Hold your body as low as you can
Straighten your upper body
Rear lunge (switch sides)
Lunge pulse (switch side)
Double dip squats
60 sec
Keep your feet apart
Perform a deep squat with two pulses
Repeat
Static squats
30 sec
Perform a low squat
Keep in this position for half a minute
Squat pulses
30 sec
Perform a low squat
Do an up ‘n’ down pulse
Hold your body as low as you can
Try this leg workout to get rid of your love handles and tone your abdominal muscles.
Workout 2
Static squat torso twists
60 sec
Perform a quarter squat
Rotate the shoulders and don’t move your hips and legs
Work on your obliques
Increase intensity/speed
Jumping oblique twists
60 sec
Jump
Twist your body while jumping
Bring your hands together, and raise your arms
Side hip raises
30 sec per side
First, do your elbow and knee
Bounce the hips up and down
Jumping oblique twists
Russian twist
60 sec
Do the regular sit-up position
Rotate the shoulders
Keep your arms in the front, and remember, you shouldn’t rely on them
Elevate your chest towards the ceiling
Jumping oblique twists
Reclined oblique twists
30 sec per side
Hold the back about 6 inches off the ground
Raise your leg, and bring the opposite arm to the outer side of your foot
Use your other arm to balance your body
Jumping oblique twists
This is the greatest workout for your calves/thighs.
Workout 3
Wide squat with feet turned out
30 sec
Keep your feet apart
Do the regular squat position
Squeeze in your glutes while standing up
Tip-toe squat
30 sec
Perform a regular squat
Raise your body on your tip-toes and squeeze in the glutes
Alternating side lunges
30 sec
Do the lunge on one side
Hold your body as low as you can
Lateral leg lifts
30 sec per leg
Stand on one leg, while keeping your other leg off the ground
Place your hands on the hips
Raise and lower your body
Bridge pulses
30 sec
Lie flat on the ground, and do a triangle with your legs, while engaging your abs
Raise your pelvis, hold it elevated, and bring it down
Bridge static hold
30 sec
Support your body weight on your shoulders and tip-toes
Elevate the pelvis, and keep it in this position for 30 seconds
Modified bridge
30 sec
Bring your body in the previous position
Move the knees from side to side
Two foot calf raises
20 sec
Stand
Support your body weight on the “balls” of your feet, and roll
Single leg squat
30 sec per leg
Stand on one leg, while bringing your other leg forward
Keep your upper body straight, and extend your hands forward
Lower your body
Wide squat with feet raises
30 sec
Keep your legs apart
Hold your body as low as you can
Raise your body, and support it on the “balls” of your feet
Modified wide squat with holds and pulse
15 sec
Perform a wide squat on your tip-toes
Hold in this position for 15 seconds
Do tip-toe pulses
Hold in this position for 5 seconds
Pulse for additional 15 sec
Work on your body, and you will be amazed of the final results. Summer is already here, so you better enjoy it.
Comments