3 Minutes Before Sleep: Simple Exercises to Slim Down Your Legs

Fitness coaches say, the most important thing about working out is persistence and regularity. However, let’s be honest with ourselves: every day exercise isn’t the most exciting thing to do.

It’s easier to strive for the perfect shapes with due diligence if you know that your exercises won’t take a lot of time.

A short set developed by the famous American celebrity coach Tracy Anderson helps to eliminate “fat deposits” on the knees and hips that can appear even in slender people. Let’s work out the front, back, and inner thigh surface and get thinner with the aid of short workouts.

How to make your legs slender

  • Place of training – bed.
  • The training time is three minutes.
  • When to work out: after you wake up or before going to bed at night.
  • Regularity is daily.

1. Strengthen the inner thighs

Works and slimmer the whole upper part of the legs, buttocks, abs.

  • The initial position: Lying on your back, keeping your legs raised and crossed with your right leg over your left leg. Both legs are tensed and pressed against each other. Bend your knees toward the sides to make a “plié” movement, then return to the initial position.
  • Repeat 10 times with your right leg in the upper position and 10 times with your left leg in the upper position.

Important : the legs are always in tension and press on each other.

2. Toning the front part of the thighs

Works and tones the front part of the thighs, knees, and abs.

  • The initial position: Lying on your back, arms down on both sides of the body. Raise your legs so that they make a 90-degree angle with your body. Don’t bend your knees. Pull your toes up. Bend your knees one by one, and return your legs to the initial position. Keep your knees together, and keep the front part of your thighs tensed.
  • Repeat: 10 times for each leg.

Important: In the initial position, your knees should be as straight as possible.

3. Toning the back part of the thighs

Works and tones the front and back part of the thighs, knees, and abs. This exercise consists of 2 parts.

The 1st part:

  • The initial position lying on your back, legs raised, toes pulled toward your body. Hold your knees together, and bend your knees one by one. Important: your toes should always be pulled toward your body, and your heels should reach your buttocks.
  • Repeat: 10 times for each leg.

The 2nd part:

  • The initial position, lying on your back, legs raised and a little bit bent at the knees. Make swings with both legs, raising your buttocks and keeping the upper part of your legs tensed.
  • Repeat: 20 times.

Self-check if you are doing it right: Feeling the tension in the muscles of the back part of your thighs and feeling a slight burning.