10-Minute Butt and Leg Toning Challenge

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Do you think you need to go to the gym to have a great work workout? What if you have no time to hit the gym? Does this mean you have to ditch workouts altogether? Of course not!
We’ve done some investigating for you around the web to find the best home workouts you can do if you are super busy.  These are great if you just have 10 minutes and want to fit in a quick workout. This will give you more energy and help give you more confidence in your workday!

Below are the exercises that have to be carried out for at least one minute each, at least twice a week. It will take ten minutes to do all the exercises.

  1. Squats

Kết quả hình ảnh cho squat

– Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.

– Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.

– Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.

– Keep your back straight at all times.

– Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.

– Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.

2. Jump to squats

Kết quả hình ảnh cho Jump to squats

– Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.

– Cross your arms in front of your body, place your hands behind your head or at the sides of your head.

– Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. Keep your back straight at all times.

– Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes. Pause for a count of one.

– In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.

– At the same time extend our arms out above you. Land with your knees slightly bent to absorb the impact.

3. Donkey kicks

Kết quả hình ảnh cho Donkey kicks

– Position yourself on all fours on a mat.

– Position your hands underneath your shoulders and place your knees under your hips.

– Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.

– Lower the knee without touching the floor and repeat the lift.

– Once you’ve completed the reps on the right leg, switch legs.

4. Superman

Kết quả hình ảnh cho Superman workout

– Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.

– Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.

– Hold for a count of 2 while squeezing your abdominals and obliques.

– Return to the starting position for a count of one, then repeat.

5. Lunges

Kết quả hình ảnh cho lunges

– Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.

– Step forward with either leg in a long stride. Keep your other foot in place behind you.

– Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.

– Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee). Hold for a count of one.

– Push down through your front heel and extend both knees to return to the start position.

– Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.

6. Hip raise

Kết quả hình ảnh cho Hip raise

– Lie on an exercise mat with your knees bent so that your feet are flat on the floor.

– Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.

– Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.

– Return to the start position by lowering your hip to the floor.

– Complete all the repetitions for one set before changing legs.

7. Tuck jump

Kết quả hình ảnh cho Tuck Jumps

– Place your feet at shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.

– Bend first at the knees then at the hips. Lower yourself slightly to pre-engage the hamstring muscles. Now launch yourself up into the air.

– At the same time, bring your knees up towards your chest in midair. Land on both feet with slightly bent knees. Move right into your next jump.

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