FITNESS

Just 3 Minutes Before Going To Bed, Do This Simple Exercises To Slim Down Your Legs!!!

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Deep squats can help strengthen the muscles in your ankles. It promotes good flexibility in the ankles and hips too. It’s especially good for your hamstrings, quadriceps, calves and of course, glutes. It’s even been known to help lessen back pain.

Don’t want to exercise on your feet? Here are two repetitions you can do lying down that can be just as effective.

If you’re looking for a challenge, try all four of these exercises. Start with the standing activities and end with these final two. Heck, you can even do them in your bed. It can’t get any better than that.

Lateral leg raises appear to be a natural exercise. Don’t become too confident. You must carry it out correctly else you could risk injury to your lower body. Pay specific attention to keeping one side of your body in contact with the ground or floor from hip to ankle.

“Rest on your elbow, but ensure your back is in line with your legs.  When raising your leg, lateral implies movement away from the midline of the body. So, keeping your core muscles tight, lift your upper leg about 45 degrees and lower it in a controlled, smooth manner. This can also be done standing, but lying on your side will increase ease and comfort.

If you want to challenge yourself and do up-right lateral leg raises, your leg needs to move outward as opposed to when you’re lying down on your side and moving your leg upward. Stand up on your right leg with your back straight and keep your knee slightly bent. Holding your left foot a few inches off the ground, lift the leg as high as you can and work towards 45 degrees with the floor.  Lower it back to the starting position and repeat. An important tip is to rest your hands on your  hips or the ground (when in a lying position) to prevent your arms from becoming involved or  utilized in the exercise.”

The final exercise is inner thigh lifts. These will tighten and strengthen these muscles. This is a perfect exercise if you want to tone your legs.

“Staying in that lying position, make sure to start on your side, lengthening your bottom leg and crossing your top leg over the bottom one while resting either your top knee or the top of your foot on the floor. You can prop your head up on your hand or rest your head on your arm. Keeping your torso steady, concentrate on working your inner thigh while trying not to move your back during the motions.

Make sure your pelvis is level and that your waist is pulling away from the floor a bit. Now that you have the form down, the great part about inner thigh lifts is how many options it offers. Popsugar outlines a few variations: you could do straight-up lifts whereas you exhale you lift your bottom leg and lower it back down as you inhale (without ever letting it touch the floor).

You could also do tiny pulses, where instead of lifting your bottom leg and lowering it back down, keep it in the air and pulse 10-15 times. If you really want to feel the burn, try making small, controlled circles clockwise and then counterclockwise as your bottom leg is lifted off the ground. This is a  variation where it is critical to maintaining focus on steadying your back and ensuring your torso  remains in position on the ground.”

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