If you are tired of hiding your legs in jeans and sweatpants because you do not feel comfortable with them. It is time to make a difference.
You often skip the leg exercises because you think you do not have enough time to exercise, but only 10 minutes per day can give the desired results. You can fit these exercises into your daily schedule and enjoy wearing shorts and summer dresses. So you have no excuses for your flabby legs.
Doing leg exercises at home is very easy. You don’t need a leg press machine or a squat bar, or something else. All you need is your bodyweight and maybe a chair.
Leg exercises are very important!
Leg exercises are very important because they support the entire body, increases stability and reduces the risk of muscle injuries, so you need them to be strong.
Leg muscles are the biggest muscle group in the body and when you train them you need more energy. This means that you will automatically burn more calories.
Leg exercises are compound movements and they interact several muscle groups like hamstrings, inner thighs, outer thighs, and glutes. And the most important, lower body exercises get your heart rate up.
Back pain is usually caused by weak stabilizing muscles, therefore you need strong core and back muscles to prevent back pain.
Leg workout to do at home
Stretching is very important for flexibility, it relaxes your muscles and increases blood flow so you need to do it before every workout.
These are three leg workouts which you will do within 12 minutes and you don’t need any equipment.
10-minute butt and thigh toning workouts at home:
Side Lunges + Reach
-Open your legs as a double shoulder width.
-Keep the weight on that heel.
-Get your leg down parallel to the floor.
-Don’t lean forwards. Keep the chest up.
-Push back and then you’re going to reach back as far as you can.
-So reach and lunge.
-That’s the side lunge with a reach.
-You going to do 10 on one side, and 10 on the other.
-Lie face up on the floor, bending your knees on the ground with arms at your side and palms down.
-Lift your hips off the ground in a straight line. Squeeze those glutes hard.
-Hold this position for a couple of seconds.
Ski Squat + Alternating Lifts
-Bend your knees in a squat position and stay for some seconds.
-Then get up and stretch the one leg from the back.
-Bend again in a squat position
-Repeat with the other leg.
Step forward like a regular lunge.
Lunge down partially.
Begin exercise by pulsing up and down.
Do this exercise for 45 seconds each side.
-Lie on your back with your knees bent and feet on the floor.
-Extend your arms alongside your body palms facing down.
-Press down through your feet and lift your pelvis toward the ceiling.
-Come to a bridge position with your knees, hips, and shoulders in one line.
-Lift one leg, then the other.
Side Plank + Leg Raises
-Put your hands under shoulders with your feet and thighs touching.
-Open the right arm straight into the air turning body to the side so right foot rests on the left foot.
-Lift your right leg up in line with hip and hold for 30 seconds.
-Return to plank and repeat with the other side.
Best exercises for thighs and calves:
-Keep your feet wider
-Do regular squat
-Squeeze your glutes as you stand up
-Do regular squats
-Elevate your body on your tip-toes
3.Alternating side lunges
-Lunge on one side
-Low your body as you can
4.Lateral leg lifts
-Stand on one leg, and keep the other off the ground
-Keep your hands on the hips
-Elevate and lower your body
-Keep your back flat on the ground, do a triangle with your legs
-Elevate the pelvis, keep it high, then put it down
6.Bridge static hold
-Support your body on your and tip-toes
-Keep the pelvis up and hold it so
-Hold your body in a straight line
-Set your body in the previous position
-Move your knees from side to side
8.Two-foot calf raises
-Roll on the “balls” of your both feet
9.Single leg squat
-Stand on one leg
-Bring your other leg forward
-Keep your hands in front of you
-Lower your body as if you are doing a squat
10.Wide squat with feet raises
-Keep your legs wide
-Bring your body as low as possible
-Elevate your body, and support the weight on your feet
11.Modified wide squat with holds and pulse
-Do a wide squat on your tip-toes
-Hold for 15 seconds
-Pulse on your tip-toes
-Hold your body for 5 seconds in this position
-Pulse for 15 sec
Try these exercises every day at your home and soon you will have the body that everyone dreams about. Don’t feel ashamed to expose your legs this summer.