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)
- 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
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
- 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
Work on your body, and you will be amazed of the final results. Summer is already here, so you better enjoy it.