All You Need is 12 Minutes a Day for Irresistible Legs

We are going to present to you the ultimate 12 minutes workout for legs that will make you feel proud of the look of your legs. You will never want again to wear jeans or sweatpants because your legs will look sexy.

This exercise plan is actually great for people that don’t have enough time to go to the gym and do some regular workouts. The results of this intense workout plan is considered to be better than working on machines in the gym.

You will need to choose the best exercise for your need which will allow you to wear proudly your dress all summer long.

Exercising your legs is important because it provides the support of the entire body. Regular exercise of your legs will help you increase the stability of your body and will reduce the muscle injuries. Once you increase the stability and balance level through working out your legs, you will simply feel hotter.

Leg muscles are the largest muscles in your body. Exercising your legs will also help you burn lots of calories which leads to losing weights. It is important to have stronger legs in order to avoid pain in the lower back. Also legs exercise helps you be more flexible and it prevents injuries.

Here is the ultimate workout plan which you can do at the comfort of your home:

Remember that you need to be consistent if you want to be successful. Make sure that you stretch out before you exercise. We are presenting you three plans for workouts which will take less than 12 minutes. Choose the one that suits you better:

This workout plan is for strengthening your butt and thighs:

1. Lunge pulse
– Get into lunge position
– Bounce up and down
– Make sure that your body is low
– Straighten your back
– Exercise 30 seconds 2 sets with one exercise in between

2. Rear lunge
– Put your body forward with your weight on the front leg
– Bend the knee as much as you can and lower the body, then push back to the starting position
– Press the buttocks
– Balance your weight
– 60 seconds exercise, 2 sets with one exercise in between

3. Double dip squats
– Stand and keep the feet in line with your shoulders
– Make a deep squat and push back to return in starting position
– Exercise for 1 minute

4. Static squats
– Get in the right position
– Do the low squat and hold the body in this position
– Exercise for 30 seconds

5. Squat pulses
– Get in the position
– Do the low squat and pulse up and down
– Make sure your body is low
– Repeat this for 30 seconds

This workout plan is great for abs

1. Torso twist
– Get into position of quarter squat
– Keep your legs and hips in place while you rotate your shoulders
– Increase speed while you exercise
– Exercise for 60 seconds

2. Oblique twists (jumping)
– You need to jump and twist your hips and shoulders in the opposite directions
– Keep your hands joined and raise your arms
– Exercise for 60 seconds, 4 sets with one exercise in between

3. Hip raise from the side
– Move your hip up and down as well as your knee and elbows
– Repeat for 30 seconds for each side

4. Russian twist
– You will need to get into sit-up position
– Move your shoulders in circles
– Put your hands forward
– Move your chest upwards
– Exercise for 60 seconds

5. Reclined oblique twists
– You will need to lie but make sure your back is above ground, use the support of your elbow
– Raise your leg and bring the opposite arm forward in order to touch the foot
– Use your other arm for stabilization
– Repeat for 30 seconds for both legs

This workout plan is great for toning and strengthening calves and thighs

1. Wide squat and turned out feet
– Place your feet in wide position
– Exercise regular squats
– Make sure that you press/squeeze the glutes when you push back to starting position
– Repeat for 30 seconds

2. Tip-toe squats
– You will need to do regular squats
– Move your body on the side and squeeze the glutes
– Repeat 30 seconds

3. Side lunges
– Elevate your body on one side as low as you can, then on the opposite side
– Repeat 30 seconds

4. Lateral leg lifts
– You will need to stand on one leg and keep the other in air
– Hold your hips with your hands
– Lower and elevate the body
– Repeat for 30 sec for each leg

5. Bridge pulses
– You need to lie down and place your legs as you form a triangle
– Raise your pelvis as high as you can and return to starting position
– Repeat for 30 seconds

6. Static hold (bridge)
– Lie down but support the body on your shoulders and tip toes
– Move the pelvis up and hold this position
– Make sure that your body is in straight line
– Repeat for 30 seconds

7. Modified bridge
– Get into the same position as previously and move the knees from one side to another
– Repeat for 30 seconds

8. Two foot calf raise
– Stand on your feet and keep your back straight
– Raise on your toes and hold for 20 seconds

9. Leg squats (single leg)
– Bring your leg forwards while you stand on the other
– Keep your back straight and move your hands forward
– Now lower the body as far as you can with bending your knees
– Repeat 30 seconds for each leg

10. Wide squats with raised feet
– Prepare yourself in position for doing squats
– Now lower the body as far as you can
– Elevate the body as far as you can
– Repeat for 30 seconds

11. Wide squats with hold
– Use your tip-toes to support the body and do wide squats
– Hold this position for 15 seconds
– Move up and down
– Pulse for 15 seconds and

Remember that you need to be consistent in these exercises if you want to have the best results. You will be amazed of the results after one week of regular exercising.

source http://www.healthyfoodhouse.com