Every woman wants to have beautiful legs, a flat stomach and a strong butt, but a body like this just doesn’t happen in fantasy!
No matter how busy we are every day, we should take 20 minutes to do some basic exercises to maintain and strengthen our body muscles. The following are some simple but effective actions that you could try on a daily basis to improve your body.
20 minutes a day that will make you look slim
These exercises, with not very long intervals and following an effective rhythm, can help you shape your body without wasting more than 20 minutes a day, and they will also fill you with energy.
1. Squat with weight
Muscles worked: quadriceps, calves, hamstrings and lower back.
How to do it: Place the bar on your shoulders instead of your neck, place your feet shoulder-width apart, and bend your knees as if you were sitting in a chair.
Keep your chest up and look straight ahead, making sure your knees are clear of your toes, then return to the starting position.
Repeat 12 times, 3 sets each time, you can rest for 30 seconds in between.
Note: According to your own level, please choose the appropriate weight of the bar.
2. Side Lever Leg Raise
Muscles worked: abs, buttocks, and outer thighs.
How to do it: Get ready for side plank position, straighten your elbows and arms, then raise your thighs to about 45 degrees, then lower your legs, repeat 15 times, then switch sides.
Repeat 15 times on each side, do 3 sets each time, rest 30 seconds in between.
3. Barbell Support Leg Raise
Muscles worked: glutes, quadriceps, hamstrings and abs.
How to do it: Drop onto your palms and knees, then lift your right foot up so it’s in line with your head, then lower it down and repeat.
Repeat 15 times on each foot, do 3 sets each time, rest 30 seconds in between.
Note: Secure the position of the buttocks to make the exercise more effective.
4. Reverse leg raise
Muscles worked: Glutes, quadriceps.
How to do it: Resting your body on your palms and knees, raise your right leg into a flexed position, then slowly lower your leg.
Repeat 15 times on each foot, complete 3 sets each time, rest for 30 seconds in between.
The above are some simple but very effective ways to exercise your body. You may want to take notes and start working hard on the parts you want to exercise!