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All You Need is 12 Minutes a Day For Irresistible Legs

1.Static squat torso twists

  • 60 sec
  • Do a quarter squat
  • Rotate your shoulders, while keeping your hips and legs still
  • Engage the obliques
  • Add speed

2.Jumping oblique twists

  • 60 sec
  • Jump
  • Twist – move your hips and shoulders in the opposite directions while jumping
  • Stick your hands together, and elevate your arms

3.Side hip raises

  • 30 sec per side
  • Start off with your elbow and knee
  • Bounce your hip up and down

4.Jumping oblique twists

  • 60 sec
  • Repeat

5.Russian twist

  • 60 sec
  • Bring your body in a sit-up position
  • Rotate your shoulders
  • Set your arms in the front, and don’t rely on them
  • Bring your chest towards the ceiling

6.Jumping oblique twists

  • 60 sec
  • Repeat

7.Reclined oblique twists

  • 30 sec per side
  • Sit, and keep your back about 6 inches off the ground
  • Elevate your leg, and bring your opposite arm to the outer part of your foot
  • Stabilize your body with your other arm

8.Jumping oblique twists

  • 60 sec
  • Repeat

The best leg workout for toned and strong calves/thighs

1.Wide squat with feet turned out

  • 30 sec
  • Keep your feet wider
  • Do regular squat
  • Squeeze your glutes as you stand up

2.Tip-toe squat

  • 30 sec
  • Do regular squats
  • Elevate your body on your tip-toes and squeeze the glutes

3.Alternating side lunges

  • 30 sec
  • Lunge on one side
  • Bring your body as low as possible

4.Lateral leg lifts

  • 30 sec per leg
  • Stand on one leg, and keep your other off the ground
  • Keep your hands on the hips
  • Elevate and lower your body

5.Bridge pulses

  • 30 sec
  • Keep your back flat on the ground, do a triangle with your legs, and engage your abs
  • Elevate the pelvis, keep it high, then bring it down

6.Bridge static hold

  • 30 sec
  • Support your body on your shoulders and tip-toes
  • Keep the pelvis up, and hold it in this position
  • Hold your body in a straight line

7.Modified bridge

  • 30 sec
  • Set your body in the previous position
  • Move your knees from side to side

8.Two foot calf raises

  • 20 sec
  • Stand straight
  • Roll on the “balls” of your both feet

9.Single leg squat

  • 30 sec per leg
  • Stand on one leg, and bring your other leg forward
  • Keep your chest straight, and keep your hands in front of you
  • Lower your body on the legs, as if you are doing a squat

10.Wide squat with feet raises

  • 30 sec
  • Keep your legs wide as if you do a squat
  • Bring your body as low as possible
  • Elevate your body, and support the weight on the “balls” of your feet

11.Modified wide squat with holds and pulse

  • 15 sec
  • Do a wide squat on your tip-toes
  • Hold for 15 seconds
  • Pulse on your tip-toes
  • Hold your body in this position for 5 seconds
  • Pulse for 15 sec

Try these exercises, and you will soon have the body of our dreams. Enjoy your hot summer days, and show off that body.

Thanks for reading!

Sources and References: theheartysoul.com , www.organicandhealthy.org, healthyfoodhouse.com

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