If you ask fitness coaches what’s the most important thing about exercising, they’ll say it’s persistence. However, we rarely have the time to exercise every day. Wouldn’t it be so much better if exercising didn’t take a lot of our free time? Well, guess what? Such exercises do exist, and we’re going to show you how to do them.
Tracy Anderson, a famous American fitness trainer has recently presented a workout program that can eliminate fat deposits on the hips and thighs and help you get in shape in no time. They will make your legs slimmer as well, and melt the excess fat on the thighs all people hate.
The exercises will take only 3 minutes of your time and should be performed on your bed before sleeping or after getting up in the morning every day.
1. Toning the front part of the thighs
Lie on your back on the bed and rest your arms by the sides, then raise your legs towards the ceiling at a 90-degree angle, pulling your toes up as well. Now, start bending your knees and keep them together, while squeezing your thighs. Do the exercise 10 times per leg – you’ll know it works when you feel your muscles heating.
2. Toning the back of the thighs
The exercise is performed just like the previous one, except this time you’re pulling the toes towards your body instead of the ceiling. Repeat it 10 times per leg. The second part involves lying on your back with your legs raised while bending your knees a bit and raising your butt off the ground. Keep your upper part of the legs tense and repeat the exercise 20 times.
3. Toning the inner part of the thighs
Lie on your back on the bed with your legs raised and crossed over each other. Squeeze the leg muscles and press them into each other, then bend the knees to form a plie and go back to the starting position. Repeat the exercise 10 times per leg – you should know it works by feeling pressure in them.
Besides toning your thighs, the exercises are great for anyone suffering from varicose veins and swollen legs. They are great for people who lead a sedentary lifestyle and are not very physically active, whose legs are tired all day long.
In order to keep your legs healthy, experts recommend following these 3 simple rules:
Walking is highly important for your legs and overall health. The more you walk, the less your legs will be swollen and tired. Walking for 30-60 minutes 3 times a week will boost your leg circulation and keep them in perfect condition.
Bending your ankles and performing circles in the air with them 20-30 times every day can improve your circulation in the legs and eliminate the excess liquids.
Water aerobics and swimming
Both exercises will boost the circulation in your legs and make your legs feel much better.