No Equipment Required: Leg Exercises You Can Do Anywhere, Anytime in Just 15 Minutes (or less)

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As the summer is coming, that means that your arms and legs will be more exposed. Some of you probably gained some extra weight during the last months, so you are right now searching for the best leg workouts. However, if you are a lack of time or your life is a bit busy right now, you can do these leg exercises at home, in 12 minutes to give you beautiful legs and to improve your overall health.

What is Exercise Good For?

Having in mind that your legs are the foundation of your body, it means that strong legs mean benefits for your overall body. The strong legs will prove you stability and reduce the risk of injury to the exercised muscles. When the stability increased it guaranteed better balance and becoming a better athlete.

In addition, leg workouts help to relieve and prevent lower back pain which is connected to your hips and glutes and increase flexibility which lets you move easier.

The Best Leg Workouts to Do at Home

To get the most effective workouts you have to do them on a regularly basis. Here are three good leg workouts that can be done in under 12 minutes without any equipment to get toned and feel better.

1st Workout – Instructions:

Video:

  1. Rear Lunge:

–           Lean onto your left leg

–           Returning back down come with your knee as close to the ground as possible, balancing your weight when you come down

–           Squeeze your butt

Perform it 60 seconds

  1. Lunge Pulse:

–           Start in lunge position on left side

–           Move quickly up and down

–           Stay low keeping your torso straight

Perform it 30 seconds

  1. Rear Lunge (opposite side right leg):

–           Same steps

Perform 60 seconds

  1. Lunge Pulse (opposite- right side):

–           Same steps

Perform 30 seconds

  1. Double Dip Squats:

–           Stand with feet shoulder width apart

–           Come into deep squat, and do two pulses

–           Come back up and repeat

Perform as many as possible reps for one minute

  1. Static Squats:

–           Begin in low squat position

–           Stay there

Perform 30 seconds

  1. Squat pulses

–           Start in low squat position

–           Pulse up and down, staying as low as possible

Perform 30 seconds

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

2nd Workout – uses your hips, to remove love handles, and work your abs

Instructions:

Video:

  1. Static Squat Torso Twists

–           Start in Quarter squat

–           Rotating shoulder, keep hips and legs as still as possible

–           Focus on working the obliques moving with some speed

Perform 60 seconds

  1. Jumping Oblique Twists:

–           Jump as high as possible

–           Twist: when you jump move shoulders and hips in opposite directions, keeping hand together and arms raised

Perform 60 seconds

  1. Side Hip Raises

–           Begin on your elbow and knee

–           Alternate moving your hip up and down

Perform 30 seconds on each side

  1. Jumping Oblique Twists:

–           Same steps

Perform 60 seconds

  1. Russian Twist:

–           Begin in sit up position, sitting on your tailbone

–           Keeping arms in front of you, rotate your shoulders, as far as you can

–           Keep chest towards the ceiling

Perform 60 seconds

  1. Jumping Oblique Twists:

–           Same steps

Perform 60 seconds

  1. Reclined Oblique Twists

–           Sitting on your bum, with your back (6 inches off the floor)

–           Raise your leg, using your opposite arm to touch the outside of your foot

–           Another arm is used to stabilize you

Perform 30 seconds on each side.

  1. Jumping Oblique Twists:

–           Same steps

Perform 60 seconds

3rdWorkout – For Toned and Strong, Calves and Thighs.

Video:

Instructions:

  1. Wide Squat with Feet Turned Out:

Feet should be wider and point out

Squat as normal

Squeeze glutes when you stand up straight

30 seconds

  1. Tip-Toe Squat

–           Squat down as normal

–           Raise yourself on your tip-toes squeezing your glutes

Perform 30 seconds

  1. Alternating Side Lunges:

–           Start in Lunge to the side

–           Come as low as you can

Perform 30 seconds

  1. Lateral Leg Lifts:

–           Standing on one leg, while another is to the side and off the ground

–           Keep the hands on hips

–           Raise slowly and lower yourself

Perform 30 seconds

  1. Bridge Pulses:

–           Lie with your back flat on the floor, using your abs to keep it there and legs shaped in a triangle

–           Raise your pelvis as high as possible

–           Back down

Perform 30 seconds

  1. Bridge Static Hold:

–           Begin on your shoulders and tip toes

–           Keep your pelvis up and hold remaining straight

Perform 30 seconds

  1. Modified Bridge:

–           The same as previous position

–           Move your knees side to side

Perform 30 seconds

  1. Two Foot Calf Raises:

–           Stand up straight

–           Roll onto the balls of your feet

–           Back down

Perform 20 seconds

  1. Single Leg Squat:

–           Stand on one leg, the other leg is out forward

–           Keep chest straight, and hands in front

–           Squat lowering yourself on your leg

Perform 30 seconds on each leg

  1. Wide Squat with Feet Raises:

–           Legs wide in a squat position

–           Get as low as you can

–           Lift yourself on the balls of your feet

Perform 30 seconds

  1. Modified Wide Squat With Holds and Pulse

–           Hold the wide squat on your tip toes

–           15 seconds

–           Begin to pulse on your tiptoes

–           Hold for 5 seconds

–           Then pulse for 15 more

Source: theheartysoul.com

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