All You Need is 12 Minutes a Day for Irresistible Legs

Having a perfectly shaped body takes a lot of dedication, work, and sweat. Today we will present you an ultimate leg workout.

To do it, you don’t need to have a lot of free time nor go to the gym, because you can tone your legs in your very home in just 10 minutes.

Out legs have big muscle, so these exercises target a large muscle group, meaning they require sharp focus and tons of energy. Also, leg exercises will help you burn fat better than other exercises.

Since your back is directly connector to your lower limbs, leg workout will prevent lower back pain.

Here are three excellent leg exercises that only require 12 minutes to do, without the need of 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)

  • 60 sec
  • Repeat

Lunge pulse (switch side)

  • 30 sec
  • Repeat

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

This leg workout will eliminate 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

  • 60 sec
  • Repeat

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

  • 60 sec
  • Repeat

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

  • 60 sec
  • Repeat

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

Source: www.healthy-food-house.com