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3-Minute workout before sleep to slim down your legs

3-Minute workout before sleep to slim down your legs! Exercising every day is not the most exciting thing to do but this show helps me a lot!! It helps to eliminate fat deposits on the knees and hips that can appear even in slim people!!

We work on the front back and inner part of your thighs. That’s right kiss those thunder thighs goodbye. You can do this workout from the comfort of your own bed or couch and did we mention it takes only three minutes.

1. Toning the front of the thighs.

Let’s start with the front part of your thighs. For this exercise you’ll need to lie on your back with your arms at your sides Raise your legs so that they make a 90 degree angle with your body and point your toes. Don’t bend your knees in this position.

Toning the front of the thighs
Toning the front of the thighs

They should be as straight as possible. Now bend and straighten your knees one at a time. Your hips shouldn’t move at all so don’t bend your knees towards you. Keep the 90 degree angle at the hips repeat this exercise ten times on each leg So are you ready to try it, let’s do it.

This exercise works in toes not only your quads, But also your knees and abs don’t forget to keep your knees together and your thigh muscles tensed. Are you feeling the burn, that’s a good sign it means you’re doing it, right. Three two one nice job. Now let’s see what the next exercise is all about.

2. Toning the back part of the thighs.

The exercise we’re going to do now has two parts the first part is sort of like the previous exercise. Only your toes won’t be pointed so start by lying on your back legs raised and toes pulled towards your body.

Hold your knees together and bend them one by one. Your toes should always be pulled toward your body and your heels should touch your buttocks each time you bend your leg. Don’t forget about this.

It’s very important repeat this ten times for each leg. The clocks ready, it’s time to start. This complex exercise works in tones the front and back part of the thighs knees and abs keep going One last time wonderful ! Now let’s try the second part.

The initial position is again lying on your back legs raised, but this time leave your knees slightly bent. Swing your legs towards you by raising your buttocks off the floor and keeping the leg muscles flexed repeat 20 times.

And go Get those butts off the floor no cheating, If you’re feeling the tension in your hamstrings and a slight burning as well. You’re doing everything just fine this shows that the exercise is working the way it should no pain no gain a couple more seconds Done ! and now the final exercise awaits you

3. Toning the inner part of the thighs.

Last but not least is the inner portion of your thighs, because let’s be real who loves inner thigh chafing yeah nobody. So just lie on your back keeping your legs raised. But this time cross your right ankle over your left one both legs should be tense and pressed against each other. Bend your knees out to the sides to do a “plié” and then return to the initial position.

Toning the inner part of the thighs
Toning the inner part of the thighs

Repeat 10 times with your right leg over the left and 10 times with your left leg over the right. So get to it, This exercise is incredible for working and toning, your upper legs buttocks and abs make sure that your legs are always flexed and pressed against each other during the exercise.

You should feel the pressure in your legs to know that you’re giving the muscles of do it workout We’re almost done and That’s it ! you did it ! It wasn’t so bad was it ?

4. Three simple rules.

#1 Walking.

As surprising and strange as it might sound the more you walk the less swelling and pain, you’ll have in your legs, but you’ll absolutely have to have comfortable Footwear.


An optimal amount of walking is 30 to 60 minutes, three times a week. In order to speed up blood flow walk for 10 minutes every two hours. You’ll feel much better especially, if you have somewhere nice like a park or trail to do your walking.

#2 Exercise for the ankles.

What’s great about this one is that you can do it anywhere at any time so no excuses. Simply bend your ankles 20 to 30 times pulling your toes toward and away from your body.

This exercise improves blood circulation and helps remove excess liquid. Doing this regularly will definitely make a difference in your life.

#3 Swimming.

If you’re into fitness over swimming or water aerobics. Struggling against the water pressure whoops improves blood circulation in the limbs. It’s good not only for your legs, but for your whole body as well, plus, it’s really fun !


Do you know any other exercises that work like magic for the legs? Tell us in the comment section below! Don’t forget to rate “3-Minute workout before sleep to slim down your legs by Bright Side” and share this article with your friends.

Credit: Bright Side

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