All You Need is 12 Minutes a Day For Irresistible Legs

It’s time to stop hiding your legs in jeans and sweatpants, because we give you the ultimate leg workout, and it’s the best you will ever find.

If you think that exercising is just for those who have enough free time, think again, because you can actually tone your legs within 10 minutes, which means you have no excuse for your flabby legs.

You can easily fit these exercises in your daily schedule. Pick the right exercises for your physical condition, and enjoy wearing your favorite summer dress.

Leg exercises do wonders!

Your legs support the entire body, which is why you need them to be quite strong.

Proper leg workout increases stability, and reduces the risk of muscle injuries. Higher stability means stronger balance, and a hotter body, of course.

The muscles in your legs are quite big, and by engaging them you actually engage a large portion of your body. You should have better focus and more energy to do this workout, because your heart is obliged to work harder. You will also burn calories, which means this leg workout will help you melt excess pounds.

Build strong legs to prevent lower back pain, because this part of the body is directly connected to our limbs. Leg workout makes you more flexible, and athletes are able to move a lot easier. Moreover, it prevents spontaneous injuries.

The ultimate leg workout to do at home

Consistency is the key for your success, because your legs get used to the rhythm. Stretch our body before every workout to get the maximum of your effort.

Check these three leg workouts, and you will do them within 12 minutes. The best thing is that you don’t need any equipment.

The best workout for your butt and thighs

1. Rear lunge

• 60 sec
• Lean forward on your front leg
• Come back down, and bring your knee as low as possible
• Balance your weight
• Squeeze your buttocks

2. Lunge pulse

• 30 sec
• Lunge position
• Do up ‘n’ down bounce
• Keep your body low
• Straighten your torso

3. Rear lunge (switch sides)

• 60 sec
• Repeat

4. Lunge pulse (switch side)

• 30 sec
• Repeat

5. Double dip squats

• 1 min
• Keep feet shoulder-width apart
• Do a deep squat with two pulses
• Bring your body up, and repeat

6. Static squats

• 30 sec
• Do a low squat
• Hold your body in this position

7. Squat pulses

• 30 sec
• Do a low squat
• Engage our body in an up ‘n’ down pulse
• Keep your body low

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

1. Static squat torso twists

• 60 sec
• Do a quarter squat
• Rotate your shoulders, while keeping your hips and legs still
• Engage the obliques
• Add speed

2. Jumping oblique twists

• 60 sec
• Jump
• Twist – move your hips and shoulders in the opposite directions while jumping
• Stick your hands together, and elevate your arms

3. Side hip raises

• 30 sec per side
• Start off with your elbow and knee
• Bounce your hip up and down

4. Jumping oblique twists

• 60 sec
• Repeat

5. Russian twist

• 60 sec
• 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 sec
• Repeat

7. Reclined oblique twists

• 30 sec 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 sec
• Repeat

The best leg workout for toned and strong calves/thighs

1. Wide squat with feet turned out

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

2. Tip-toe squat

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

3. Alternating side lunges

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

4. Lateral leg lifts

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

8. Two foot calf raises

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

9. Single leg squat

• 30 sec 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 sec
• 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 sec
• 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

Try these exercises, and you will soon have the body of our dreams. Enjoy your hot summer days, and show off that body.

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

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