Our body becomes saggy as we age. Many people especially women experience cellulite thighs, arms, etc. As far as working out is concerned, we need a lot of persistence.
Many of us will not be prompt in doing everyday exercise and it is indeed not exciting. When your exercise is easier and does not consume a lot of time, then perfect shapes are easily possible since your exercise routine will be regular.
Tracy Anderson, a very famous American celebrity coach has developed a set of exercise patterns that eliminates the fat deposits on the knees and hips. This makes people look slender. This article teaches simple exercises for the front, back and inner thigh surface and you can look thinner.
Also, this article contains a piece of special bonus advice at the end: how to make your legs feel less tired and puffy. The following exercises can be done just 10 minutes before bedtime to get better results.
How to Make Your Legs Slender?
- Workout place: a bed.
- Workout duration: 3 minutes.
- When to work out: after you wake up or before going to bed at night.
- Frequency: every day.
1. Toning the Front Part of The Thighs
The initial position: First lie on your back by keeping your arms down on both sides of the body.
- You should raise your legs so that they make a 90-degree angle with your body.
- Don’t bend your knees.
- Pull your toes up.
- Your knees should be bent one after the other, and return your legs to the initial position.
- You should keep your knees together, and the front part of your thighs tensed.
Repeat: 10 times for each leg.
Self-check: Feeling hot in your muscles, this is a self-check.
Note: In the initial position, your knees should be as straight as possible.
2. Toning the Back Part of the Thighs
The initial part: The initial position — lie on your back, raise your legs, pull your toes toward your body. You have to hold your knees together and bend them one by one.
Note: your toes should always be pulled toward your body, and your heels should reach your buttocks.
Repeat: 10 times for each leg.
The next part: The second position — lying on your back, legs raised and a little bit bent at the knees. Swing both your legs along with raising your buttocks and keeping the upper part of your legs tensed.
Repeat: 20 times.
Self-check: Feeling the tension in the muscles of the back part of your thighs and feeling a slight burning.
3. Toning the Inner Part of the Thighs
The initial position: Lie on your back, keep your legs raised and crossed with your right leg over your left leg.
- Keep both legs tensed and pressed against each other.
- Bend your knees toward the sides to make a “plié” movement, and then return to the initial position.
Note: Your legs should always be tensed and pressed against each other.
Repeat: With your right leg in the upper position – 10 times and 10 times with your left leg in the upper position.
Self-check: Feeling leg pressure, knees control.
How to Make Your Legs Feel Less Tired?
People with swollen legs and varicose can make use of the above simple exercises that add to their advantage.
But there is a way to get rid of swelling, pain, and the feeling of tiredness in the legs if those are not caused by a disease but by an unhealthy living practice, such as sedentary work, the wrong shoes, or a lack of physical activity.
The following are the 3 simple rules:
1. Walking
Walking is a good method of reducing swelling and rigidness. The more you walk the less your legs swell and they become deprived of pain.
Wear a set of very comfortable footwear. People should walk for at least 30-60 minutes 3 times a week. Everyone should walk for 10 mins every 2 hours in order to speed up blood flow.
2. Exercise for the ankles.
Whenever you feel that your legs are tired, bend your ankles for 20-30 times, pulling your toes toward and away from your body.
The blood circulation is improved by this exercise and helps to remove excess liquid.
3. Go for swimming or water aerobics.
Giving bodily force against water pressure helps to improve water and blood flow in the limbs.
