Home Exercises No equipment required: Leg exercises you can do anywhere, anytime, in just...

No equipment required: Leg exercises you can do anywhere, anytime, in just 15 minutes (or less)

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Summer is on its way, and it means exposed legs! Most people want t get the best leg workout available, so that they can show the world their well-shaped and sexy legs. But, the problem is that many people have a tight schedule and hardly can find the time to exercise and get a good leg workout in.  The good news is that the workout regiment presented below takes as little as 15 minutes, giving you those beautiful and well-shaped legs.

What is Exercise Good For?

Being the foundation of the body, having strong legs is associated with a wide plethora of benefits. For instance, they promote stability and lower the risk of an injury.

In addition to this, the muscles in the legs are the biggest, too. Hence, targeting them when you exercise puts an enormous area of the body to work. Such as workout also requires more energy to move the muscles, burns calories, and promotes losing weight.

Ultimately, good leg workout prevents and alleviates lower back pain which is related to the hips and the glutes. Consequently, it increases flexibility, stability, and lowers the risk of spontaneous injury.

The Best Leg Workouts To Do at Home

In order to get the most of these workouts is to do them on a regular basis. Consistent workout allows the muscles to adjust and lower the risk of pain and soreness afterwards. To maximize recovery and continue at the same pace later, make sure you stretch before and after.

Here are the best three leg workouts that can be done in less than 12 minutes without any equipment.

This Best Leg Workout for Your Butt, and Thighs

Instructions:

1. Rear Lunge:
  • 1 minute
  • Lean on to the front leg
  • When coming back down, get the knee as close to the floor as possible
  • Balance your weight when you come down
  • Squeeze the butt
2. Lunge Pulse:
  • ½ minute
  • Lunge position
  • Bounce up and down
  • Stay low
  • Keep the torso straight
3. Rear Lunge (opposite side):
  • 1 minute
  • Same steps
4. Lunge Pulse (opposite side):
  • ½ minute
  • Same steps
5. Double Dip Squats:
  • 1 minute
  • Feet shoulder width apart
  • Deep squat, and do 2 pulses
  • Come back up and repeat
6. Static Squats:
  • ½ minute
  • Low squat position
  • Stay there
7. Squat pulses
  • ½ minute
  • Low squat position
  • Pulse up and down
  • Stay as low as possible

This leg exercise at home uses your hips, to remove love handles, and work your abs

Instructions:

1. Static Squat Torso Twists
  • 1 minute
  • Quarter squat
  • Rotate shoulder but keep hips and legs still
  • Working the obliques here
  • Move with some speed
2. Jumping Oblique Twists:
  • 1 minute
  • Jump
  • Twist: move hips and shoulders in opposite directions when you jump
  • Keep the hands together and the arms raised
3. Side Hip Raises
  • ½ minute on each side
  • Start on the elbow and knee
  • Move the hip up and down
4. Jumping Oblique Twists:
  • 1 minute
  • Same steps
5. Russian Twist:
  • 1 minute
  • In an up sit up position, sitting on the tail bone
  • Rotate the shoulders
  • Keep the arms in front of you and don’t use their help
  • Chest towards the ceiling
6. Jumping Oblique Twists:
  • 1 minute
  • Same steps
7. Reclined Oblique Twists
  • ½ minute on each side.
  • Sit on the bum, with the back six inches off the floor
  • Lift the leg and use the opposite arm to touch the outside of the foot
  • Use the other arm to stabilize you
8. Jumping Oblique Twists:
  • 1 minute
  • Same steps

A Good Leg Workout For Toned and Strong, Calves and Thighs

Instructions:

1. Wide Squat with Feet Turned Out:
  • ½ minute
  • Feet should be wider and pointing out
  • Squat as normal
  • Squeeze the glutes as you stand up straight
2. Tip-Toe Squat
  • ½ minute
  • Squat down as normal
  • Raise yourself on the tip-toes and squeeze the glutes
3. Alternating Side Lunges:
  • ½ minute
  • Lunge to the side
  • Get as low as possible
4. Lateral Leg Lifts:
  • ½ minute on each leg
  • Stand on one leg, with the other to the side and off the floor
  • Hands on hips
  • Slowly raise and lower yourself
5. Bridge Pulses:
  • ½ minute
  • Back flat on the floor, using the abs to keep it there and legs shaped in a triangle
  • Lift the pelvis as high as possible then back down
6. Bridge Static Hold:
  • ½ minute 30
  • On just the shoulders and tip toes
  • Keep the pelvis up and hold
  • Stay straight
7. Modified Bridge:
  • ½ minute
  • Like the previous position
  • Move the knees side to side
8. Two Foot Calf Raises:
  • 20 seconds
  • Stand up straight
  • Roll onto the balls of the feet
  • Back down
9. Single Leg Squat:
  • ½ minute on each leg
  • Stand on one leg, sticking the other leg out forward
  • Chest straight, and hands in front
  • Lower yourself on the leg as if your squatting
10. Wide Squat with Feet Raises:
  • ½ minute
  • Legs wide in a squat position
  • Get as low into as a squat as possible
  • Lift yourself on the balls of the feet
11. Modified Wide Squat With Holds and Pulse
  • 15 seconds
  • Hold the wide squat on the tip toes
  • 15 seconds
  • Start to pulse on the tiptoes
  • Hold for 5 seconds
  • Pulse for 15 more

Source: theheartysoul.com

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