Only 12 minutes a day and your legs will be irresistible! Exercises that fit everyone


Just 12 minutes a day minus 1 cm on thighs in a week you are guaranteed. First have hard thighs will burn. But then the body says thank you! This is the best set of exercises for the hips of those that we saw.

Waiting for comments, but only from those who have found the strength to start exercising.



1. Squat

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– Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.

– Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.

– Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.

– Keep your back straight at all times.

– Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.

– Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.



2. Walking Lunge

How to Do Walking Lunges: Techniques, Benefits, Variations

– Stand upright with a tight core and flat back. Extend arms to chest level in front of you.

– Step forward with one leg. Front thigh should be parallel with the floor. Drop the back knee.

– Rotate the torso towards the leg that stepped out while keeping arms extended. Push back up to the starting position.

3. Goblet Squat

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– Adding a half a repetition to this exercise will make you hate life but will increase tension in your legs, anterior core and the posterior chain.

– These factors will give you a lower body of steel.

– This exercise can be used as a finisher at the end of your leg training or can be super-setted with a core exercise for a rousing good time.

4. Box Jump

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– Jump on and off of the ground with both feet.

– Track your (bent) knees over your toes.

– Land with your feet flat, at least hips distance apart, with bent knees in a squat position.

– Use your arms to help lift you off the ground.

– Brace your core. (This is the most important step!)