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You’ve surely encountered a situation where you met, or more often ran into, a friend who lost a noticeable amount of weight around her thighs. And yet you knew for certain that she doesn’t go to the gym. So what is behind that success? Here is the result. The 3-4-5 exercise method.
How to slim down your thighs
The 3-4-5 method, which delivers visible results, was developed by American trainer Tracy Anderson. Performing the set of exercises is easier than ever; you can exercise before bed without getting out of bed. Success depends on regular training!
The effect appears almost immediately.
After about 3 weeks the muscles will firm up and the legs will visibly slim! These five-minute workouts thoroughly work the back, front and inner parts of the thighs.
Do the exercises on a flat surface. Make a habit of doing them before bed, you can even do them in your pajamas.
Assume the starting position: lie on your back and place your arms along your body, lift your legs up, toes pointed.
Exercise 1
Bend both knees and then return to the starting position. You should create tension in the front of the thighs. If it’s difficult, support your body with your hands. Repeat 10 times.
If you do everything correctly, you will feel warmth and a slight tingling in your legs.
Exercise 2
The starting position is similar to the previous one. Now bend the legs alternately. Try to pull your heels as close to your buttocks as possible. Repeat 10 times for each leg.
Exercise 3
To have your legs and abdomen work at the same time, you must perform the following steps. Lie on your back, legs raised and swing them, lift your buttocks off the mat and tense the upper part of the legs. This is a fairly complex exercise; start with 10 repetitions and gradually increase to 20.
Exercise 4
Lie on your back, lift your legs and cross them. They should press lightly against each other. Push your knees away from each other, try to make a plié (a position with half-bent knees) and return to the starting position. Perform 10 repetitions and swap the leg that is on top. Repeat ten more times.
A healthy lifestyle is very important. But not everyone has the time and money for a gym with a personal trainer. Losing weight in the legs and hips at home is more than possible; the main thing is not to be lazy and to keep at it consistently.
Don’t forget proper nutrition, because no exercise will help if you eat rolls and cakes in the evening.
