NO EQUIPMENT REQUIRED: LEG EXERCISES YOU CAN DO ANYWHERE, ANYTIME, IN JUST 15 MINUTES (OR LESS)

 
By 16 August 2017
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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
THE AUTHOR
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