3 Minutes Before Bed Some Simple Exercises to Refine Your Legs

Are your legs heavy and  swollen? Well, to remedy that and say goodbye to your stumpy legs, you’re going to have to practice a little!

Certainly, your exhausting daily life does not help your body stay in great shape. So that’s why you need to make sure you improve it yourself.

So, to refine your legs just before sleeping, you will have to take 3 minutes for yourself! It’s not much, is it?

1 – TONE THE FRONT OF YOUR THIGHS

This exercise helps you strengthen your abs, thighs and knees.

First, lie on your back with your arms alongside your body, and raise your legs upwards to form a 90-degree angle. Keep your legs straight without bending your knees and your feet should be together and pointed.

Then, while squeezing your legs together, bend one knee, pointing your foot towards your buttocks, then extend your leg and bend the other. Repeat 10 times for each leg.

Expert Tips: This exercise works best if your muscles are already warmed up. You must always keep one of your two legs stretched and straight. Breathe regularly so that your body is well oxygenated.

2 – TONE THE INSIDE OF THE THIGHS

In addition to your inner thighs, this exercise also strengthens your upper legs, abs, and buttocks.

Lie on your back and cross your legs, making sure your right leg is on top of your left leg. Keep your leg muscles tight and make sure your legs are close together.

Now bend your knees, then stretch them until you return to your original position. After a set of 10, reverse leg position by crossing the left leg over the right, then repeat 10 times as well.

Expert Tips: Make sure your legs are straight during the exercise and be careful to keep your muscles tight throughout the 20 sets. If you feel pressure in your legs and knees, you are doing it correctly.

These exercises will give you gazelle legs. The results are quickly visible and your skirts will thank you! And 3, 2, 1 here we go!

3 – TONE THE BACK OF YOUR THIGHS

This exercise strengthens the back of the thighs, but also the abdominals and knees.

It consists of two parts.

The first part :

Lie on your back with your arms alongside your body and your legs raised upwards, perpendicular to your abdomen. Keep your feet together.

Then, with your legs together, bend one knee at a time, making sure your heels touch your butt while keeping your toes pointed toward your body.

Do a set of 10 for each leg.

The second part :

After finishing the set of 10 for each leg, return to the starting position.

Keeping your legs lifted upwards, gently stretch them back to achieve a 75-degree angle.

Bend your knees slightly, keeping your toes pointed upward, then swing your legs back and forth, lifting your butt off the floor.

During the exercise, keep the muscles in your upper legs tense. Do a set of 20.

Expert Tips: To make sure the work is working on your legs, you should feel a tightness in the back of your thighs.