20 Minute Workout to Tighten and Tone Lower-Body

Many girls desire beautiful and slender legs, the time of the exhausted models are simply in the past, these days girls desire for elastic, tightened and beautiful silhouettes. And in this article we will show you how to pump your feet as much as possible, without even visiting the gym.

On the appropriate muscle groups, it is possible to make your legs look attractive with the most simple and easiest exercises. And in this article we will show you these popular exercises, but know this, in order to shape your leg muscles and develop them, gluteal muscles will be involved too.

You surely have heard of some of these exercises, so check them out and try to preform them correctly. Don’t get lazy, and you will achieve your goals.

8 Exercises for a Six Pack

Make sure before you preform these exercises, that you do a 10 minute cardio, and after the exercises stretch your muscles for 5 more minutes, if you are preforming the exercises early in the morning. And about the exercises, it is all about frequency, not time. The improvements of the exercises will be visible within 2 weeks of preforming, and you will be amazed by them!

1. Lunges

Stand straight, place your feet shoulder-width apart and tighten your core. Then bring your hands together, in order to have better balance. Step forward with your right foot, and keep the other one in place, then bend the knee of the foot in front and go down, until you touch the ground with the other knee, hold that position for a second and go in the starting position. Do this with the other leg as well.

2. Plié squat 

Stand tall with your back straight and your core tightened. Make sure your feet are placed further than shoulder width- apart and your toes should be facing towards the outside, but diagonally. Hold a dumbbell in each hand and bend your knees, while you are going with your hips backwards. The knees should follow the diagonal line of your toes. Once your thighs become parallel to the ground, hold that position for a second and go back up. That is one rep, make sure you do as many as you can, and to do them correctly.

3. Glute Kickbacks

Go down on the ground on all fours, support yourself on your knees and hands. Then push one leg backwards, make sure your back is straight and kick your leg as high as possible. Then gently return it to the ground, but don’t touch the ground with your knee, and continue this cycle.

4. Star Jumps

Stand straight, feet together, arms relaxed to the sides. Then keep your back straight, and jump in the air while spreading your legs and raising your arms above your head, just like a star. When you are in the “star” position, jump again and bring your legs and arms to the starting position. That is one rep, and do as many as you can, but do the exercise correctly.

5. Clams

Lay down on the ground, on your side, and support your head by bending the elbow and holding your head with your hand. The other hands should be across your body. Then bend your knees in order to form a 90 degree angle, then raise the top knee and keep your feet together at the same time. Then slowly lower it to the ground and go back in the starting position.

6. Dumbbell Step-Ups

Use a bench or a chair that is in front of you, grab a dumbbell in each hand and face the bench or the chair. Stand straight and put one leg on the bench or the chair, push through your core and leg muscles, and lift yourself up on the chair or the bench with both legs. Then go back on the ground, that is one rep, you can switch legs of course.

7. Squats

Stand tall, back straight and feet at shoulder width-apart. Brace your abdominal muscles and keep your chest up. Extend your arms in front of you, and make sure they are straight. Then go down by bending your knees, and keeping your back straight, also fix your feet to the ground and don’t move them. Just like you want to sit on a chair. When the thighs are parallel to the floor, push and bring yourself in the starting position.

8. Bird-Dog

Go down on all fours, supporting yourself with your knees and hands. Also make sure your hands are aligned with your shoulders, keep your back straight. Then extend one of your arms in front of you, while extending the opposite leg backwards, and try to form a completely flat line from your hand to your toes. Make sure your hips are parallel to the ground, hold that body posture for a second and go back in the starting position.

Source: female-fit-body.com