Great news, sister! We have prepared another set of exercises that will help you to make your legs stronger. We bet that you will like this post even more, after we tell you that you can do them at home. 20 minutes will be enough. Can you believe that? Maximum effectivity and minimum time. We really hope that these exercises will simplify your life and change your perception of sports.
Many people hate going to the gym and find it boring to to numerous sets of exercises with unbelievable amount of reps. We did our very best to select only the most effective exercises to make your training concise. We also suggest that you warm yourself up with 5-7 minutes of cardio or jumping over the rope. By, the way jumping over the rope is claimed to be one of the most effective exercises for the weight loss. You should keep that in mind.
So, let’s get down to the workout plan:
#1. Star Jump
Stand with your feet together, arms fully extended with your hands by your sides. This is the start position. – Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head. – As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended. Continue without pause for the desired amount of time or repetitions.
#2. In & Out Squat
Stand straight with your feet together and hands by your side. Jump up, spread your feet, bend your knees pressing your hips back, and open your arms. – Push throug the hills to jump back up and bring both hands together above your head. – Repeat until the set is complete.
#3. Pilates Swimming
Lay down flat on your stomach with your arms up over your head. Pull your abs in tight. – Raise your lower legs and upper body up off the ground (only your thighs and abs should be touching the ground). – Now pulse your arms and legs up and down. Move your right arm and left leg together and your left arm and right leg together. Alternate them back and forth for the desired amount of time.
#4. BULGARIAN SPLIT SQUAT
Also called the split squat. This exercise improves flexibility by stretching the hamstrings.
How to: Stand in a split stance, with the rear foot elevated on a high surface like a chair or a box. Keep your torso upright and the front foot flat on the floor. Then lower yourself until the rear knee slightly touches the floor. Slowly rise to starting position and repeat.
Pointer: Make sure the front knee doesn’t go past the toes.
#5. ISOMETRIC SQUAT HOLD
How to: Start with feet shoulder width apart then lower yourself and pause when the thighs are parallel to the floor. Then hold that position for 30 seconds to 3 minutes.
Pointer: Always use a timer when doing isometric exercises. It’s easy to give up if you don’t time yourself.
