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

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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...