Get the lower-body of your dreams with this 20-minute workout routine

by | Jan 9, 2020

Get the lower-body of your dreams with this 20-minute workout routine.

Looking for toned legs, a flatter belly and firm thighs? Yes, we know you are but too much workout is something that you just cannot manage. This workout that we are about to tell you will only take 20 minutes of your time, anytime, anywhere just 20 minutes and we promise if you practice this routine daily for 1 month you will have an amazing looking lower body.

Squat:

Muscles In Focus  – Quadriceps, Calves, Hamstrings, and Lower Back

Place the bar on your shoulders, make sure that it’s not on your neck.

Place your feet a little wider than shoulder-width apart.

Sit back, as if you are sitting on a chair, keep the chest up and look forward.

Ensure that your knees stay behind your toes.

Return to the initial position.

No of Reps:  12

Complete 3 sets, taking a 30-second rest in between.

Use weights if you want to.

Side Plank

Muscles In Focus  – Abs, Glutes, and Outer Thighs

Get in the side plank position, resting on your elbow or straightened arm.

Lie down on the floor sideward resting on your flexed elbow.

Lift your upper by approximately 60 degrees

Lower the leg down and return to the same position

No of Reps: 15

Change sides and repeat 15 times on the other leg.

Complete 3 sets, taking a 30-second rest in between.

V-UP

Muscles In Focus  – Upper and Lower Abs, Lower Back & Glutes

Lie down on your back.

Stretch out your hands over your head.

Bring your legs up and try to touch your feet with your hands.

Return to the starting position.

No Of Reps:  12

Complete 3 sets, taking a 30-second rest in between.

Reverse Leg Lift

Muscles In Focus  – Quadriceps & Glutes

Get on your hands and knees.

Lift your right leg with the knee bent to the maximum stretch possible, hold for 3 seconds  and lower it back

No Of Reps: 15 times on each leg

Complete 3 sets, take a 30-second rest in between.

Reverse Leg Raises

Get on your hands and knees.

Lift your right leg such that it forms a straight line from your head to your toe, hold for 3 seconds and lower it back

No Of Reps: 15 times on each leg

Complete 3 sets, take a 30-second rest in between.

Hip Raises

Lay down on your back.

Bend your knees and place your arms by the side.

Lift your body up while squeezing your glutes, hold for 3 seconds and return to the original position

No Of Reps : 15

Complete 3 sets, taking a 30-second rest in between.

Category: Weight Loss & Exercise

We hope you are excited to try these effective & simple exercises and begin your journey towards achieving the body of your dreams.

BodyBuilding India is a chain of Supplement Stores with presence in 28 cities PAN India as of today. We offer the worlds best supplement brands like Optimum Nutrition, MuscleTech, BSN, IspPure, Dymatize etc. 100% Genuine & authentic supplements are guaranteed at BodyBuilding India Stores.

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