12 minutes a day for perfect legs! Enjoy your hot summer days with a sublime body ...

It's time to stop hiding your legs in jeans and sweatpants, because we offer you the ultimate leg workout, and that's the best you can find.

If you think that exercise is reserved for people who have enough free time, think again because you can actually tone your legs in less than 10 minutes, which means you have no excuse to continue with flabby legs.

You can easily adapt these exercises to your daily schedule. Choose the exercises for your fitness and wear your favorite summer dress.

Leg exercises do wonders!

Your legs support the whole body, which is why you need them to be strong enough.

Proper leg training increases stability and reduces the risk of muscle injury. Greater stability means better balance and a warmer body, of course.

The muscles of your legs are big enough and by engaging them, you engage a large part of your body. You should have better concentration and more energy to do this workout because your heart is forced to work harder. You will also burn calories, which means this leg workout will help you melt the extra pounds.

Build strong legs to avoid lower back pain because this part of the body is directly connected to our limbs. Leg training makes you more flexible and athletes can move much more easily. In addition, it prevents spontaneous injuries.

The ultimate leg workout at home

Consistency is the key to your success because your legs get used to the rhythm. Stretch your body before each workout to get the most out of your efforts.

Check out these three leg workouts and you'll do them in 12 minutes. The best thing to do is that you do not need any equipment.

The best workout for your buttocks and thighs

Rear slot

• 60 seconds
• Lean forward on your leg
• Go back down and bring the knee as low as possible
• Balance your weight
• Tighten your buttocks

Slit impulse

• 30 seconds
• Slot position
• Bounce
• Keep your body low
• Straighten your torso

Rear slot (change sides)

• 60 seconds
• Repeat

Slit pulse (switch side)

• 30 seconds
• Repeat

Double squats

• 1 minute
• Keep your feet shoulder-width
• Do a deep squat with two impulses
• Bring your body up and repeat

Static squats

• 30 seconds
• Make a low squat
• Hold your body in this position

Squat impulses

• 30 seconds
• Make a low squat
• Engage our body in a high-low impulse
• Keep your body low

This workout will help you melt your fat and sculpt your abs.

Static twist of the torso

• 60 seconds
• Make a squat quarter
• Rotate your shoulders while keeping your hips and legs
• Engage the obliques
• Add speed

Oblique jumps

• 60 seconds
• Jump
• Turn - move your hips and shoulders in opposite directions while jumping
• Glue hands and raise arms

Lift the hip

• 30 seconds per side
• Start with your elbow and knee
• Bounce your hip

Oblique jumps

• 60 seconds
• Repeat

Russian twist

• 60 seconds
• Bring your body to a sitting position
• Rotate your shoulders
• Place your arms in front and do not rely on them
• Bring your chest to the ceiling

Oblique jumps

• 60 seconds
• Repeat

Inclined oblique torso

• 30 seconds per side
• Sit down and keep your back about 6 inches off the ground
• Raise your leg and bring your opposite arm to the outside of your foot
• Stabilize your body with your other arm

Oblique jumps

• 60 seconds
• Repeat

The best leg training for thighs and calves tonic and strong

Large squat with feet turned out

• 30 seconds
• Keep your feet wider
• Make regular squats
• Tighten your glutes by getting up

Squat toe

• 30 seconds
• Make regular squats
• Raise your body on tiptoe and squeeze the glutes

Alternating side slots

• 30 seconds
• Slit on one side
• Bring your body as low as possible

Side leg lifts

• 30 seconds per leg
• Stand on one leg and keep the other on the floor
• Keep your hands on the hips
• Raise and lower your body

Pulse bridge

• 30 seconds
• Keep your back flat on the floor, make a triangle with your legs and engage your abs
• Raise the pelvis, hold it up, then lower it

Static holding of the bridge

• 30 seconds
• Support your body on your shoulders and toes
• Keep the pelvis in the air and hold it in this position
• Hold your body in a straight line

Modified bridge

• 30 seconds
• Place your body in the previous position
• Move your knees from side to side

Raising two calf's feet

20 seconds
Stand up straight
Roll on the "balls" of your two feet

One crouched leg

• 30 seconds per leg
• Stand on one leg and advance your other leg
• Keep your chest straight and keep your hands in front of you
• Lower your body on your legs, as if you were doing a squat

Foot lifting with wide squat

• 30 seconds
• Keep your legs wide as if you were doing a squat
• Bring your body as low as possible
• Raise your body and support the weight on the "balls" of your feet

Modified wide cut with wedges and pulses

• 15 seconds
• Make a large squat on your toes
• Hold for 15 seconds

Impulses on the toes

• Hold your body in this position for 5 seconds
• Pulses for 15 seconds
• Try these exercises and you will soon have the body of your dreams.

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