Advertisement

Warmer weather is coming, and that means exposed legs. Some of us want to get the best leg workouts we can find, so we can show the world what we got. However, you might feel like you’re pressed for time or your life is a bit busy right now, and you can’t get a good leg workout in. That’s okay; these are for those of us that want to do leg exercises at home, in under 10 minutes to give you those beautiful legs and to improve your overall health.

This leg workouts can be added to your schedule simply without an overhaul of your life. Use one of these every day to develop beautiful legs.

What is Exercise Good For?

Your legs are the foundation of your body, which means that strong legs mean benefits throughout.

Advertisement

For one, the best leg workouts done right can build stability and reduce the risk of injury to the exercised muscles. This increased stability also means better balance and becoming a better athlete.

The muscles in your legs are also the biggest. Therefore, when you exercise them, you are putting an enormous area of your body to work. This exercise requires more energy because to move these muscles, your heart works harder. Calories need to be burned for your body to go through this process, which means losing weight is a side benefit of leg workouts.

Lastly, good leg workouts help to relieve and prevent lower back pain which is connected to your hips and glutes. The also increase flexibility which lets you move about easier if you’re an athlete or reduces the risk of a spontaneous injury.[i]

The Best Leg Workouts To Do at Home

Remember to get the most out of these workouts you have to do them consistently. Working out consistently will also allow your muscles to get used to the exercise so they won’t hurt as much afterward. It’s also important to stretch before and after to maximize recovery so you can continue to work towards your fitness goals.

Advertisement

These are three good leg workouts you can do in under 12 minutes without any weights or machines to get toned and feel better about yourself. Before getting started, make sure that you’re not working out on a hard surface to avoid any unwanted injuries. Try using a towel, or better yet a yoga mat like this one.

This Best Leg Workout for Your Butt, and Thighs

Instructions:

  1. Rear Lunge:
    1. 60 seconds
    2. Lean on to your front leg
    3. When coming back down get your knee as close to the ground as possible
    4. Try to balance your weight when you come down
    5. Squeeze your butt
  2. Lunge Pulse:
    1. 30 seconds
    2. Lunge position
    3. Bounce up and down
    4. Stay low
    5. And keep your torso straight
  3. Rear Lunge (opposite side):
    1. 60 seconds
    2. Same steps
  4. Lunge Pulse (opposite side):
    1. 30 seconds
    2. Same steps
  5. Double Dip Squats:
    1. One minute
    2. Feet shoulder width apart
    3. Deep squat, and do two pulses
    4. Come back up and repeat
  6. Static Squats:
    1. 30 seconds
    2. Low squat position
    3. Stay there
  7. Squat pulses
    1. 30 seconds
    2. Low squat position
    3. Pulse up and down
    4. Stay as low as possible

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

Advertisement

Instructions:

  1. Static Squat Torso Twists
    1. 60 seconds
    2. Quarter squat
    3. Rotate shoulder but keep hips and legs as still as possible
    4. Working the obliques here
    5. Move with some speed
  2. Jumping Oblique Twists:
    1. 60 seconds
    2. Jump
    3. Twist: move hips and shoulders in opposite directions when you jump
    4. Keep hand together and arms raised
  3. Side Hip Raises
    1. 30 seconds on each side
    2. Start on your elbow and knee
    3. Move your hip up and down
  4. Jumping Oblique Twists:
    1. 60 seconds
    2. Same steps
  5. Russian Twist:
    1. 60 seconds
    2. In an up sit up position, sitting on your tail bone
    3. Rotate your shoulders, as far you can
    4. Keep arms in front of you and don’t use them to aid you.
    5. Chest towards the ceiling
  6. Jumping Oblique Twists:
    1. 60 seconds
    2. Same steps
  7. Reclined Oblique Twists
    1. 30 seconds on each side.
    2. Sit on your bum, with your back 6 inches off the floor
    3. Lift your leg and use your opposite arm to touch the outside of your foot
    4. Use your other arm to stabilize you
  8. Jumping Oblique Twists:
    1. 60 seconds
    2. Same steps

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

Instructions:

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

Conclusion

If you’re trying to get the most out of your body this summer by looking and feeling your best, try these quick and easy exercises you can do anywhere. More importantly, these exercises can be the start of a fantastic body that carries you through the rest of your long life.

[i] Orlov A. 9 Reasons Not to Skip Leg Day – Life by Daily Burn. Life by Daily Burn. 2014. Available at: http://dailyburn.com/life/fitness/never-skip-leg-day/. Accessed March 16, 2017.

A Special Message From Our Founders

Over the past few years of working with health experts all over the world, there’s one major insight we’ve learned.

You don’t have to rely on expensive medications for the rest of your lives.

Most health problems can often be resolved with a good diet, exercise and a few powerful superfoods. In fact, we’ve gone through hundreds of scientific papers and ‘superfood’ claims and only selected the top 5% that are:

  • Backed by scientific research
  • Affordable
  • Simple to use

We then put this valuable information into the Superfood as Medicine Guide: a 100+ page guide on the 7 most powerful superfoods available, including:

  • Exact dosages for every health ailment
  • DIY recipes to create your own products
  • Simple recipes

This offer is only available until December 31st, 2017. Make sure to grab your copy before the offer runs out.

Use Superfoods as Medicine e-book
The Hearty Soul
Health Network
We believe in using natural ingredients to be as healthy as possible. We believe dieting will never work as well as a lifestyle of healthy habits will. We believe you can treat pain and disease without relying on addictive drugs. We believe being happy is a big part of a healthy life.
Advertisement