4 Leg Exercises You Can do at Home in Less Than 10 Minutes and Without Equipment

No time to work out? No problem! Here are four quick leg exercises that take no more than 10 minutes.

This quick exercise helps strengthen the muscles in your thighs and buttocks and gives you a gentle stretch. It also improves circulation and visually “flattens” the muscles, a bonus for those who don’t want overly chiseled quadriceps.

Below is a very effective leg and abdominal workout that consists of 4 exercises, each of which should be performed for 45-60 seconds. Continue for 4 sets with 30 seconds rest in between. Do this routine at least four times a week in the morning or during the day, and you’ll see better results in a month.

1. Side Lunges

Side Lunges GIF

The most difficult part of the body to work is the inner thighs, but this exercise will help you get there. Stand with your feet shoulder-width apart, arms bent at the elbows and held out in front of you as if you were boxing. As you lunge, begin to alternately bend your knees and reach out with your hand to the opposite foot, which should not lift off the floor.

Perform 10 repetitions with each leg.

2. Lift lunges

Raise Lunges GIF

Perform this exercise to improve your abdominal muscles and hip flexibility. How to do it: Lying on your stomach, start lunging – one foot then the other – and raise the same arm in parallel with the leg bent at the elbow, gently pulling back.

Repetitions: 12 to 20 repetitions on each leg.

3. Squats switching to lunges

Squats With A Switch To Lunges GIF

This is a squat that uses more muscles in the buttocks and legs. Thanks to the explosive force of the jump, more muscles are involved.Bring your hands together in front of you and place your feet slightly wider than your shoulders. Squat flat and jump with one foot back and the other foot forward. When lunging, make sure the front knee does not extend beyond the foot.

Perform 10 repetitions on each leg.

4. Leg swings

Leg Swings GIF

You’ll definitely feel your abs here, and if you tighten your glutes, you’ll feel them too. How to do it: Your lower back needs to be pressed against the floor. Use your abs to keep your back flexed and try to lift your shoulder blades off the floor. Arms are straight and off the floor as well. Begin leg swings (scissors movement).

Repetitions: 12 to 20 repetitions on each leg.

Keep reading: 5 moves to round, tone and lift your butt if you are 40 years

Share these legs  workout with all your friends! They will thank you later.