Working out, going for a run or hitting the gym are the perfect ways to get a slimmer and fitter body, but for some of us, time management can be a serious issue.
However, if there’s one thing that’s extremely important if you want to exercise, it’s that you do it with a certain routine and persistence, preferably even daily.
But what if you could shorten these daily exercises to just a few minutes per day? Now, needless to say, the longer you can work out, the better. However, you can follow a high-intensity training workout where your body will be put to its limits in just a few minutes.
This method has become very popular because it literally only takes a few minutes a day. The famous 7-minute workout is probably the most used version of high-intensity interval training (HIIT) and for good reason.
But if you’re looking to slim down those legs and aren’t looking for a full body workout per se, the following short exercises developed by famous coach Tracy Anderson specifically focus on the knees, hips, and thighs. All the equipment you’ll need is your bed.
It’s the perfect method to make the legs thinner and to get rid of some fat. Let’s jump right in!
1) Exercise for the back of your thighs
This quick and fairly simple exercise will let your muscles in the thighs, knees, and abs do some work.
At first, lie on your back with your legs completely raised at a 90-degree angle. Keep your knees together and then alternate bending them and try to touch your bottom with your heels. Make sure that your toes are constantly being pulled towards your body and repeat this at least ten times for both legs.
Then return to the initial position, with your legs raised and slightly bent at the knees. Swing both of your legs while raising your butt. Make sure you keep the upper part of your legs tensed.
2) Exercise for the front of your thighs
Want some extra tone at the front of your thighs, knees, and abs? Then this is the exercise for you.
Just like the previous exercise, lie on your back and place your arms down. Once again, position your legs at a 90-degree angle and make sure your knees are completely straight.
Next, bend your knees one by one before going back to their straight position. It’s important that you keep your knees together at all times in order to focus on the front part of the thighs. After a couple of times, you’ll probably start to have a burning sensation in your legs, but that’s just an indication you’re doing it right!
Repeat at least ten times for both legs.
3) Exercise for the inner part of the thighs
This exercise is great for your upper legs and abs, and it’s great for a firmer bottom as well!
Just like with the two previous exercises, lie on your back. Raise your legs again, but cross them instead of positioning them straight next to each other. Cross the right leg over your left and press them firmly against each other.
Now, you’ll bend your knees outwards to make a ‘frog move’ or ‘plié’ as far as you can. Repeat ten times in total and you’re all set!
4) Jumping jacks
We’ll admit: jumping jacks are pretty common in fitness exercises, but did you know that they’re actually great for targeting the lower body as well? The high-intensity and explosive movements will make sure your lower body, calves, thighs, and hips are thoroughly put to the test.
The exercise itself is simple: jump with your legs spread wide and make sure your hands touch each other overhead while jumping. Then, return to your previous position and repeat the process. At least thirty seconds of jumping jacks every single day will certainly help out with toning those legs!
These exercises also help people who suffer from varices and swollen legs. However, experts do suggest other methods to get rid of swelling, tiredness in the legs, and swelling, especially if those issues are caused by a lack of physical activity or poor shoes. Here are the three recommended solutions:
- Walking: although counterintuitive, the more you walk, the less your legs swell and become painful. Ideally, you should walk between 30-60 minutes 3 times a week. If you do this, however, it is very important to have comfortable footwear.
- Exercises for the ankles: bend your ankles to and from your body 20-30 times. This helps to remove excess liquid and increase blood flow.
- Swimming or water aerobics: swimming helps improve blood flow in the limbs.