This exercise program will strengthen your entire lower body. All it takes is 10 minutes and a little willpower.
Your legs are the pillars of your body. The muscles of the hips and lower body make up almost 50% of the total muscle mass.
They participate in most of the body’s movements and are an important part of any physical activity. The actions of the legs require the most energy because they use the largest muscles in the body.
For healthy and active lower extremities, it is recommended to exercise 30 to 60 minutes per day. This intensive exercise program helps to work the entire lower body and does not require any equipment.
1. Squats
Spread your legs shoulder width apart. Bend your legs, lower your buttocks and make as if you were going to sit down, without lifting the soles of your feet. Hold this position for a couple of seconds and come back up. Do as many repetitions as you can in 30 seconds.
2. Alternative lunges
Take a step forward and bend your leg until your back knee almost touches the floor. Return to start position and do the same on the other side. Continue to alternate legs for a minimum of 30 seconds.
3. Bridge
Lie on your back with legs bent. Raise hips and engage glutes. Hold for a few seconds. Raise and lower your hips from the floor as many times as you can in 30 seconds. To increase the difficulty, you can place a large bottle over your navel.
4. Leg curls
From the bridge position, stabilize and raise one leg until the thigh is perpendicular to the torso. Then lower the leg and repeat on the opposite side. Perform as many repetitions as you can in 30 seconds.
5. Multi-jump
Standing, bring your legs together and stretch your arms up. Then jump while opening your legs and arms in the air. When you land with your feet on the ground, close your limbs. You have 30 seconds to complete as many jumps as you can.
6. Calves
Stand up. Lift your heels and try to keep your balance for a few seconds. Then lower the entire sole of your foot back to the floor. If it’s easier, place your toes on a step. Do as many reps as you can in 30 seconds.
