Tuesday, May 21

How to Sculpt Your Body at Home With Just a 20-Minute Workout

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Beautiful legs, a flat stomach, and firm thighs are every girl’s dream and this workout will make it come true. We are all so busy these days, but this workout only requires 20 minutes of your time, so it should be a piece of cake to fit it into your super busy day. And if you practice this routine daily for 4 weeks, an amazing looking lower body will be your personal reward. The key to success is consistency.

We at 5 Fun Facts are always looking for effective workouts and this article is about one of them. Make sure that you check out the bonus.

1. Squat

Muscles involved: quadriceps, calves, hamstrings, and lower back

How to do a squat:

  • Put the bar on your shoulders, make sure that it’s not on your neck.
  • Place your feet slightly wider than shoulder-width apart.
  • Sit back, as if you are sitting in a chair, keeping the chest up and looking forward.
  • Make sure that your knees stay behind your toes.
  • Go back to the initial position.
  • Repeat 12 times.
  • Complete 3 sets, taking a 30-second rest in between.

Note: Using weight is optional, work with your own strength.

2. Side plank with leg lift

Muscles involved: abs, glutes, and outer thighs

How to do a side plank with leg lift:

  • Get in the side plank position, resting on your elbow or straightened arm.
  • Lift your upper leg up approximately 45 degrees.
  • Lower the leg down.
  • Repeat 15 times.
  • Change sides and repeat 15 times on the other leg.
  • Complete 3 sets, taking a 30-second rest in between.

3. Reverse leg raise

Muscles involved: glutes, quadriceps, hamstrings and abs

How to do reverse leg raises:

  • Get on your hands and knees.
  • Lift your right leg so it forms a straight line from your head to your toes.
  • Lower your leg down.
  • Repeat 15 times with the right leg.
  • Repeat 15 times with the left leg.
  • Complete 3 sets, taking a 30-second rest in between.

Note: Make sure that your hips stay square for the entire exercise.

4. Reverse leg lift

Muscles involved: glutes, quadriceps

How to do a reverse leg lift:

  • Get on your hands and knees.
  • Lift your right leg bent at the knee.
  • Lower your leg down.
  • Repeat 15 times with the right leg.
  • Repeat 15 times with the left leg.
  • Complete 3 sets, take a 30-second rest in between.

Note: Make sure that your hips stay square for the entire exercise.

5. V-up

Muscles involved: upper and lower abs, lower back, glutes

How to do a v-up:

  • Lay flat down on your back.
  • Bring your hands over your head.
  • Bring your legs up and touch your feet with your hands.
  • Return to the starting position.
  • Repeat 12 times.
  • Complete 3 sets, taking a 30-second rest in between.

Note: If it’s too challenging, do v-ups raising only one leg, alternating legs.

6. Hip raises

Muscles involved: glutes and hamstrings

How to do hip raises:

  • Lay flat on your back.
  • Bend your knees and place your arms by your side.
  • Lift your body up to the ceiling squeezing your glutes.
  • Return to the starting position.
  • Repeat 15 times.
  • Complete 3 sets, taking a 30-second rest in between.

7. Plank with knee to elbow

Muscles involved: abs, glutes and hamstrings

How to do a plank with the knee to elbow:

  • Start from the plank position on straight arms.
  • Pull your right knee toward your right elbow.
  • Return to the starting position.
  • Repeat 12 times.
  • Repeat the entire exercise with your left knee.
  • Complete 3 sets, taking a 30-second rest in between.

Bonus: Wall push-ups

How to Sculpt Your Body at Home With Just a 20-Minute Workout

If you still have a little bit of energy after this workout, finish it with wall push-ups.

Muscles involved: abs, arms, shoulders, and chest

How to do a wall push-up:

  • Get into the push-up position against the wall, keeping hands in line with your shoulders.
  • Do a push-up.
  • Repeat 15 times.
  • Complete 3 sets, taking a 30-second rest in between.
  • Once you feel that it’s getting too easy, you can increase the challenge by just moving your feet a little bit further from the wall.

Which of these exercises are you ready to try? Or perhaps you have your own favorite workouts that can do miracles on the lower body? Share your workout regimens with us in the comments below.

Illustrated by Leisan Gabidullina and Alena Tsarkova for 5FunFacts.com

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