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

Source:https://www.conocersalud.com/