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Fitness trainers say that the most important thing when exercising is regularity and perseverance. But let’s be honest with ourselves — exercising during the day isn’t very appealing.
It’s much easier to achieve your dream figure when exercising doesn’t take too much time.
Famous American celebrity trainer Tracy Anderson developed a set of exercises that will help you get rid of fat on the thighs and hips, which often occur even in otherwise slim people.
These exercises are fairly short but work excellently on the front, back and inner parts of the thighs. They are done in bed before sleep and take no more than 3 minutes.
However, you can do them not only in the evening before sleep, but also in the morning after waking up. You’ll have it instead of a morning warm-up. And don’t forget, you need to perform them every day!
- Toning the front part of the thighs
As seen in the picture, the following exercise targets the front of the thighs, the knees and also the abdominal muscles.
Exercise: Lie on your back and place your arms beside your body. Raise your legs toward the ceiling so that they form a 90-degree angle with the bed. Do not bend your legs at the knees. The toes are also pointed upward. Now gradually alternately bend the legs at the knees. Keep the knees together. Keep the front of the thighs taut.
Repetitions: 10 times for each leg.
Check for correctness: You should feel warmth in the muscles.
Important: In the starting position the knees should be straight and not move.
2. Toning the back of the thighs
The following exercise slims the back of the thighs, the muscles around the knees and the abdominal muscles.
Exercise: Lie on your back, slightly bend your legs at the knees and lift them upward. Now start to swing your legs toward your head and lift your buttocks at the same time. The legs remain bent at the knees at the same angle.
Repetitions: 20 times.
Check for correctness: You should feel pressure and a slight burning in the muscles of the back of the thighs.
3. Toning the inner part of the thighs
This exercise tones the inner thighs, the buttocks and the abdominal muscles.
Exercise: Lie on your back, raise your legs up and slightly cross your right leg over your left. Both legs are straight and pressed against each other. Now bend both knees and pull the crossed legs toward your body, as if you wanted to sit cross-legged, only upside down. Then return to the starting position.
Repetitions: 10 times with the right leg over the left and 10 times with the left leg over the right.
Important: Your legs should always be straight and press against each other (at the top position with the knees, at the bottom with the ankles).
Check for correctness: You should feel pressure in the legs.
The greatest advantage of this set of exercises is that they help not only with slimming, but also drain accumulated fluid and reduce swelling in the legs.
What else to do for leg swelling
For this purpose we will also give a few recommendations in case the swelling is caused not by some illness, but by a sedentary lifestyle, poor footwear or lack of movement.
1. Walking
It may seem strange, but the more you walk, the less your legs swell and hurt. However, it is important to wear appropriate footwear when walking.
The optimal walking time is 30 to 60 minutes 3 times a week. To speed up blood circulation to the legs, take a 10-minute walk every 2 hours during the day.
2. Ankle exercises
Whenever you remember, start bending your ankles forward and backward 20 to 30 times by pulling your toes toward your body and then away from the body.
This will increase blood circulation and remove accumulated fluid.
3. Water aerobics
If you have time, go to the pool to swim or do water aerobics.
Moving the legs against the resistance of the water helps to improve blood flow in the entire lower limbs and also speeds up lymph flow.
