20-Minute Legs Workout At Home And Without Equipment
Many people may not have the time or want to spend a significant amount
of money on a gym membership or costly programs. We completely agree; if
you’re motivated to improve, you may do so at your own house.
If you want to lose weight in your thighs and legs, you’ve come to the
perfect spot. In today’s article, we will present to you simple workouts
that target this specific area and the best thing is that you can do them
in the comfort of your home.
These exercises will take no more than 20 minutes of your time, so if you
decide to undertake them, try to practice them on a regular basis.
SQUATS
● Standing with your feet slightly wider than shoulder width apart
and your chest elevated is a good way to start.
● To keep your balance, extend your hands out in front of you.
● As if you were sitting in an imaginary chair, she begins by
sitting and then rising. Face forward with your head and face.
● Your thighs should be parallel to the ground as you lower your
body. Place your entire weight on your heels. To return to the beginning
posture, keep your body taut and push up through your heels.
● Perform 12 reps.
DUMBBELL LUNGE
● Standing with your feet shoulder-width apart and a dumbbell in
each hand is the first step.
● Then, with one leg, take a step forward and bend your knees until
your back knee is almost touching the ground.
● Finally, reclaim your body (starting position).
● Then repeat with the opposite leg.
● Perform 10 reps with each leg.
PLANK WITH LEG RAISES
● Perform 12 repetitions.
SINGLE-LEG DEADLIFT
● Hold a dumbbell in each hand at your sides while standing with
your feet hip-width apart.
● Stretch one leg behind you as you lean forward and extend your
arms toward the ground until your torso is parallel to the ground.
● Return to your starting position.
● 12 to 20 reps with each leg
CALF RAISES
With a dumbbell in each hand, stand with your feet hip-width apart (this
exercise can be done without dumbbells, but is more effective with
them).
● Get as high as you can while merely stepping with your balls of
your feet. Lower to the beginning position after a brief moment of holding
the position. This is a rehash.
● Perform a total of 25 to 40 repetitions.
GLUTE BRIDGE
● Lie down on your back, knees bent and feet flat on the
floor.
● Raise your hips off the ground, forming a straight line from your
shoulders to your knees.
● When you’ve reached that posture, take a breath and slowly lower
your body to the ground.
● Do two 12 second sets.
WALL SQUAT
● Begin by standing with your back against a wall approximately two
feet away.
● Slide down the wall with your back until your hips and knees are
at a 90-degree angle.
● Face the wall with your shoulders, upper back, and back of your
head.
● Your weight should be equally distributed and both feet should be
level on the ground.
● Hold the position for the specified amount of time.
● 2 sets of 15 seconds repetitions