3-minute workout before bed to lose weight in the legs

The content of the article

• Shin Lifts
• Squats
• Leg lift
• Strengthening the front of the thigh
• Hips
• Side lunges
• Swallow

To achieve the best effect, you need to combine a healthy diet and workout. Diet will help reduce excess weight and cellulite. Exercise will strengthen muscles and tone the hips and buttocks. Spending on them only 3 minutes before bedtime, you can lose weight in the legs.

Shin Lifts

1. Feet shoulder width apart.
2. In turn, raise the legs so that the knees almost reach the level of the chest.
3. Hold them in the air for a few seconds.
4. Return to starting position.

It is very important to keep your back straight. A few minutes of such a charge will strengthen your back and hips daily. You can perform movements quickly or slowly depending on your preference. A variant of the exercise while lying in bed is to raise the shoulders and legs, in turn, pull the knees to the chest.

Squats

Strengthen calves, knees, hips. Full squats mean you lower so your buttocks are below the knees. Spread your legs wider than your shoulders so that the main load goes on the inner side of the thigh. Heels should not be torn off the floor. It is important to monitor your breathing: squat on an exhale, rise on a breath.

Leg lift

1. Lie on your side.
2. Extend the lower leg. Bend the second angle at right angles.
3. Raise the lower leg, hold in the air for a few seconds.
4. Slowly lower.

It is easier to lift your foot as you exhale. To complicate the exercise, draw small circles in the air with a raised lower one. Rises of the upper leg will relieve the “ears” on the hips. For convenience, support your head with your hand.

Strengthening the front of the thigh

1. Lie on your back.
2. Raise legs perpendicular to the floor. The arms are extended along the body, palms down, toes looking up.
3. Alternately bend the right and left leg in the knee.
4. Straighten both legs, hold them in this position for several seconds.

Repeat 10 times on each leg. If you feel heat in the muscles, then everything is done correctly.

Hips

1. Lie on your back.
2. Raise your legs, trying to “reach” the ceiling.
3. The loin should be torn off the floor. You can do swings with your legs to the sides.

Another variant:

1. Lie on your stomach, head bowed to arms crossed.
2. Feet tear off the floor, heels together, socks apart.
3. Bend your knees. Take your legs up and back to the back..
4. Without touching the floor with your knees, slowly return to the starting position.

Side lunges

1. Stand up straight, arms spread apart.
2. Take a big step to the right, sit down. The left leg remains elongated.
3. Touch the floor with your hands, return to the starting position.

The gaze is directed straight, the back is even. Squat on the exhale, rise on the inhale. Repeat 15 times.

Swallow

1. Stand up straight.
2. Lean forward.
3. Extend the right leg back so that it and the body are parallel to the floor.

Stand for as long as you can, then repeat the same with the other leg. Exercise strengthens the back of the hips.