15-Minutes Workout to Sculpt the Lower Body

This 15-minutes workout plan for sculpting your lower body is consistent with several effective, fat burning exercises. There are easy for practicing, and every one of us can do it. You can do this workout plan in the morning after waking up to energize your body and start your day motivated, or in the evening before you go to sleep, so the fat is going to continue to burn during the night.

--- advertisement ---

1. Bicycle

Bicycle

© Shutterstock

Lie on the ground with your feet on the floor and your hands behind your head. Lift your knees to about 90-degree angle and then rice your upper body. Start doing a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg. Rotate your torso during the movement.

2. Glute Kickback

Glute-Kickback

© Shutterstock

Start on your fours and then lift your right leg till your hamstrings are in straight line with your back. You should contract your glutes and hold this position for several seconds. Then bring your leg back to the starting position. Repeat it 10 times.

3. Flutter kicks

Flutter-kicks

© Shutterstock

You should start lying on your back and extend your legs fully out with a slight bend in your knees. Then raise your heels about 6 inches off the ground and make small, rapid up and down scissor. After that, bring your legs back to the starting position. Repeat it 10 times.

4. Bridge

Bridge

© Shutterstock

Another great leg workout is the bridge. Start lying on the back with your hands by your sides and your knees bend. Your feet should be shoulder-width apart. Then lift your hips off the ground keeping your back straight. Hold this pose for few seconds and then slowly bring your hips back to the starting position. Repeat it 15 times.

5. Donkey Kicks

Donkey-kicks

© Shutterstock

You should start kneeling down and supporting your upper body with your forearms. Then lift and extend your right leg behind. Hold the pose for 10 seconds and then lower the knee without touching the floor and repeat the lift. Do this several times and then switch legs.

6. Jump Squat

Jump-Squats

© Shutterstock

Start this exercise standing with your feet shoulder-width apart. Then do a regular squat and finish it jumping up in the air. When you land, lower your body back into a squat position. Repeat it 10 times.

Follow this workout plan till you get the wanted results. After only one month you will see the results, and you can make a pause of several days. They will improve your look and also your health. Doing them regularly will boost your metabolism, burn your extra fat, improve your posture and coordination and stimulate your digestion.