How to shape your body at home with a workout of only 20 minutes

Beautiful legs, flat stomach and firm thighs are the dream of all girls, and this exercise routine will make it come true. We are all very busy, but this exercise only requires 20 minutes of your time, so you should look for a free time on your busy day. And if you practice this daily routine for 4 weeks, the perfect appearance that the lower part of your body will look like will be the reward. The key to success is perseverance.

Bigbuzzpanda always looks for effective training on How to shape your body at home , and this article is about one of them. Make sure you take a look at the bonus.

1. Squats

How to shape your body at home with a workout of only 20 minutes

Muscles that intervene: quadriceps, calves, hamstrings and lower back.

How squats are executed :

  • Place the bar on your shoulders, make sure it is not on your neck.
  • Place your feet barely over the width of the shoulders.
  • Sit, as if you were sitting in a chair, keeping your chest upright and looking forward.
  • Make sure that your knees do not protrude beyond the level of the toes.
  • Go back to the starting position.
  • Do 12 repetitions.
  • Complete 3 series, taking a break of 30 seconds between them.

Note: the use of a bar is optional, you can also work with your own weight.

2. Side plate with leg lift

How to shape your body at home with a workout of only 20 minutes

Muscles that intervene: abdominals, glutes and external thighs.

How the side plate with leg raise is executed:

  • Position yourself in the position of the  side plate , resting on your elbow or stretched arm.
  • Lift your upper leg to approximately 45 degrees.
  • Lower the leg
  • Repeat 15 times.
  • Change sideways and repeat 15 times with the other leg.
  • Complete 3 series, taking a break of 30 seconds between them.

 

 

3. Hip extension

How to shape your body at home with a workout of only 20 minutes

Muscles that intervene: glutes, quadriceps, hamstrings and abdominals.

How the hip extension is executed  :

  • Lean on your hands and knees.
  • Lift the right leg so that it forms a straight line through the head and toes.
  • Lower your leg in the starting position.
  • Repeat 15 times with the right leg.
  • Repeat 15 times with the left leg.
  • Complete 3 series, taking a break of 30 seconds between them.

Note: make sure that your hips remain perpendicular to each other throughout the exercise.

4. Hip extension with bent knee

How to shape your body at home with a workout of only 20 minutes

Muscles that intervene: buttocks, quadriceps.

How the hip extension is performed with a bent knee :

  • Lean on your hands and knees.
  • Lift the right leg by bending the knee.
  • Lower your leg to the starting position.
  • Repeat 15 times with the right leg.
  • Repeat 15 times with the left leg.
  • Complete 3 series, take a break of 30 seconds between them.

Note: make sure that your hips remain perpendicular to each other throughout the exercise.

5. Abdominals in V

How to shape your body at home with a workout of only 20 minutes

Muscles that intervene: upper and lower abs, lower back, buttocks.

How the abdominals are executed in V :

  • Lie on your back.
  • Put your hands on your head.
  • Raise your legs and touch your feet with your hands.
  • Go back to the starting position.
  • Repeat 12 times.
  • Complete 3 series, taking a break of 30 seconds between them.

Note: if it is too challenging, do V-shaped abs by lifting only one leg, alternating the two.

6. Lifting hips

How to shape your body at home with a workout of only 20 minutes

Muscles that intervene : gluteals and hamstrings.

How hip elevations are executed :

  • Lie on your back.
  • Bend your knees and place your arms by your side.
  • Lift your body by squeezing your glutes.
  • Go back to the starting position.
  • Repeat 15 times.

Complete 3 series, taking a break of 30 seconds between them.

7. Iron with knee to elbow

How to shape your body at home with a workout of only 20 minutes

Muscles that intervene : abdominals, glutes and hamstrings.

How the iron is executed with knee to elbow :

  • Start from the ironing position with your arms stretched.
  • Pull your right knee towards your right elbow.
  • Go back to the starting position.
  • Repeat 12 times.
  • Repeat the exercise with the left knee.
  • Complete 3 series, taking a break of 30 seconds between them.

Bonus: wall push-ups

How to shape your body at home with a workout of only 20 minutes

If you still have some energy left after this workout, finish it with wall push-ups.

Muscles that intervene : abdominals, arms, shoulders and chest.

How wall bends are executed :

  • Stand in the position of push-ups against the wall, keeping your hands aligned with your shoulders.
  • Do a flex.
  • Repeat 15 times.
  • Complete 3 series, taking a break of 30 seconds between them.
  • Once you feel that it is becoming too easy, you can increase the difficulty by simply pushing your feet a little further away from the wall.

Are you willing to try any of these exercises? Or do you have, perhaps, your own favorite training that can work miracles in the lower part of the body? Share your exercise routine with us in the comments section.

Reply