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10 minutes a day for perfect legs: free and without a gym
10 minutes a day for perfect legs: free and without a gym
Anonim

You do not need any simulators, or physical training, or a spacious room. And you will see the result earlier than you expect! All you need to be successful is two dumbbells or water bottles.

10 minutes a day for perfect legs: free and without a gym!

Let's start with safety precautions.

If you have had injuries to your knees or back, do the exercises very carefully and slowly. The minimum weight of dumbbells is needed, if you are a beginner in fitness, start with kilogram ones, but in any case, do not take dumbbells weighing more than 3 kg: this can injure your wrists. No exercise should hurt you and should not be done through force. And you should not do these exercises during pregnancy, even if you feel great and fully prepared. During pregnancy, the body softens the ligaments so that childbirth is as easy as possible, and even your usual load can lead to stretching.

Now let's go!

Forward lunges

Forward lunges

Dumbbells are pressed to the shoulders. Raise the knee bent at 90 degrees up, then lower your foot to the floor and transfer your weight to it, perform a twist at the waist. Repeat 10 times.

Swing bends

Swing bends

Hold the dumbbell in one hand and step back. Place all your weight on your front leg with your knee slightly bent. Lean forward. Raise your hind leg and squat down. Bring your leg back down and return to the starting position. Repeat 10 times.

Twist squat

Twist squat

Hold one dumbbell in your hands, in front of your chest.

Get down on your haunches and straighten up. Stretch your arms over your head and twist your torso to the side without lifting your legs off the floor. Repeat 5 times in each direction.

Raising the legs and buttocks

Raising the legs and buttocks

Lie on your back, bend your knees and place a dumbbell on your lower abdomen. Lift your buttocks off the floor and lock in this position. Raise your bent leg, put it in place, lower your buttocks. Repeat 5 times with each leg.

Side lunge

Side lunge

Holding the dumbbell in one hand, lunge in the same direction and lower the dumbbell to the floor. Having risen, perform a kick - as if you are hitting a ball. Do it 5 times in each direction.

Deadlift

Deadlift

Take a dumbbell in front of your chest, bend your knees slightly and tilt at 90 degrees, then return to the starting position. Repeat 10 times.

One-handed deadlift

One-handed deadlift

Repeat the deadlift, holding the dumbbell first in one hand, then in the other hand. 5 times each.

Back and forth lunges

Back and forth lunges

Bending your legs and holding the dumbbells in both hands, take a step back without straightening your legs, forward, then straighten. Repeat 10 times.

Plank in motion

Plank in motion

Leaning on the dumbbells, stand in the bar, then pull your legs up one by one, going into the squat position, and stand up, lifting the dumbbells off the floor. Repeat 10 times.

Back cross lunges

Back cross lunges

Holding the dumbbell in front of you on outstretched arms, perform back lunges, turning your leg obliquely behind the supporting one. Repeat 10 times.

If you do all the exercises at a good pace, you will do it in 10 minutes. But don't drive yourself! If it’s slower at first, or if you need to rest between exercises, it’s better to spend more time than hurting yourself.

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