Wanting to have sexy legs but don’t have time to go to the gym. Here’s what #tfiteam recommends.

For at least 15 minutes a day, you can get the sexy legs you always wanted. To get the results you want it’s best to do these exercise 6 days a week for the first 2 weeks doing all of these workouts and on the 7th day make sure you take a rest from all your exercises and workouts.

Once you’re used to these workouts, you can mix match what type of workout you want.

Squats

To do a squat

• In a standing position, face forward, body straight, chest out.
• Your feet must be at least a foot apart or the length of your shoulder. Arms raised forward to help you with the balance.
• You can also bend you elbows close to your chest clasping your hands together
• Then sit down. Keep your upper body straight and leaning ever slightly forward with your head still facing forward. While going down arch your lower back slightly.
• The ideal position is that your thighs are parallel to the floor, and your thighs, knees, leg, ankles and feet form a “Z”. Hold the position for 2-3 seconds.
• Reset to the starting position slowly.

Do 2-3 sets of 10 reps.

Dips

To do a leg dip

• In a standing position, face forward, body straight, chest out.
• Put your feet close together and lift one foot back and place your hands on your hips for balance.
• Then lower your body slowly while maintaining balance.
• Don’t go down too low, as soon as you feel that your thigh is tightening go up and reset to the starting position slowly.
• After finishing your sets on one leg do the other.

Do 2 sets of 10 reps per leg.

Leg Lifts

To do a leg lift

• Lie down on your right side,  body and leg straight.
• Your feet should be stacked on top of each other. Place your arm on the floor under your head or you can bend your elbows so you can cradle your head for a more comfortable position.
• Inhale while raising your left leg for about 2 feet up and exhale while your lowering your leg.
• Reset to the starting position slowly.
• After finishing your sets on one leg do the other.

Do 2 sets of 10 reps per leg.

The next exercises targets the butt mainly but can also assist in toning your legs as well as a precursor for next article which all about Easy butt workouts.

Bridge

To do a bridge

• Lie face up on the floor, knees bent and feet flat on the floor. With your arms at your side palms down.
• Raise your hips until your knees, hips and shoulders form a straight line.
• Hold this position for a 4-5 seconds before slowly lowering your hips back down.
• Reset to the starting position slowly.

Do 2-3 sets of 10 reps

Hip Thrust

To do a hip thrust

• Put your back behind a bench or a chair, knees bent and feet flat on the floor shoulders straight put some weight on your stomach. You can use a sand bag or a dumbbell.
• Raise your hips until your knees, hips and shoulders form a straight line and your back resting on the bench or chair behind.
• Hold this position for a 4-5 seconds before slowly lowering your hips back down.
• Reset to the starting position slowly.

Do 2-3 sets of 10 reps.

For best results use a resistance band for added intensity in your workouts also remember to keep hydrated, get your own water bottle now.