How To Slim Down Your Legs with Workout Before Sleep
There are people who are addicted to working out, and then, there are some of us who prefer lazing around and praying for a nice and toned body. Who knows, the prayers might work!
If you’re one of those people who don’t have enough time to work out or you’re just too lazy to do it, we have the perfect solution for you! The following exercises will help you slim down and tone your legs without spending hours at the gym. All you’re going to need is 3 minutes before going to bed!
Here are the 3-minute exercises that will slim down your legs:
A deep squat will give you incredible results. Try to squat and get your butt to go below your knee. It can be a bit difficult and it will be all worth it.
This exercise activates your glutes, makes your lower body more flexible and your ligaments stronger. Do 10 reps.
This exercise will activate both your calf and core muscles. It will help you speed up your metabolism and help you stay more balanced.
Stand up straight. Raise your right leg and pull your knee into your chest. Hold it for a few seconds. Put your leg down and repeat with your left leg. Keep your back straight while doing the exercise. Do 10 reps.
Oblique leg raises
This exercise activates a lot of muscles and can help you become stronger. Don’t forget to keep your body in a straight line. Raise your leg at a 45 degree angle and then bring it down slowly. Do 10 reps.
Inner thigh lifts
This exercise will definitely help you tone your legs. Lie down on your right side, with the bottom leg stretched out. Cross the upper leg over and place your foot on the ground. Do not move your upper body! Raise the leg below while exhaling and then bring it back to starting position. Do 10 reps.
This is the simplest exercise for legs. Use a step counter. You should try to walk about 10,000 steps each day.
Running will use more energy and in turn help burn fat. Try to do this at least three times per week. However, make sure to start slow and gradually increase your running time.
Use a stationary bike or go biking
Bike riding provides a shockingly high caloric burn of about 500-600 calories an hour, making it one of the best exercise for reducing body fat. However, you will only burn this many calories if you work up a sweat and get your heart rate into the range of 70 to 85% of your maximum.
Do a simple floor exercise
Lay flat on your back with your legs on the floor. Put your arms out beside you on the floor. Bring your knee up to where the highest part of your profile is. Then, with your other leg, kick it as high as it will go. Return it to the floor. Do 60 of these kicks, then switch sides and do 60 more.
Try leg rolls
Lie on your right side and place your left arm on the floor in front of you for support and balance. With your left leg, raise it at hip level. Pretend your leg is in a barrel and with your toes, lead the rest of your leg to trace the inside of the barrel. Do 60 circles and then switch and do 60 more.
Try rebounding on a trampoline
Rebounding uses a lot of calories and you have fun at the same time. It also exercises your muscles leading to a more toned appearance.
Lunges are a great way to tone your legs. Try to include lunges into your strength training routine twice per week.
Squats will tone your buttocks and legs, so this is another great strength training exercise to include. Include squats into your strength training routine twice per week as well.
Go to a public pool when it’s not too crowded. If you are a newbie to swimming laps, start out small. As you get better, do more laps. Try to do this 1-2 times a week. Swimming helps you gain muscle and burn fat.
Use a stability ball
While lying on a mat or bed, place the ball in front of you. Place your legs on top of the ball, lift your hips up, and slowly roll the ball in towards your hips. Do this until you can no longer go anymore and make sure your hips don’t fall to the floor.
Use an elliptical trainer without an incline
Using an incline can build calf muscle. Keep the resistance low.
Eat more protein
Protein is filling and good for maintaining muscle tone. Make sure to include fish, chicken and turkey in your diet.
Add daily servings of fruits and vegetables
Fruits and veggies provide you with dietary fiber, which can help reduce the amount of fat that your body stores.
Drink lots of water
Water not only helps flush out accumulated toxins in your body, but also keeps your skin hydrated, smooth and glowing in summer.
Avoid high-fat and sugary foods
Foods like cookies, ice cream, cake, and chocolate are not only full of empty calories that don’t provide you with energy, but will simply store themselves in your legs
Avoid overly salty foods
These types of foods prevent your skin from remaining hydrated. Examples include peanuts, potato chips, popcorn, and most microwaveable foods.