Whether long or short, muscular legs are a physical asset of the most coveted. Nobody likes to have flabby thighs and that's why we reveal a method to strengthen your thighs and calves. This method consists of doing specific exercises for 3 minutes only before sleeping.
Having a firm, muscular body comes from two important elements: diet and physical activity. One is never enough without the other. They go together.
That said, the slender and muscular legs require time and effort. Of course, we can not go on a diet and expect to see his skin firming up like magic. But if, for lack of time, motivation or dynamism, you can not go to the gym and maintain a regular sports activity, we can provide you with an effective method designed especially for you.
Tracy Anderson, a Hollywood celebrity trainer, has created a set of short exercises to beef up the thighs and calves to create fabulous, super-toned legs. These exercises help remove the accumulated fat in the knees and hips, to refine the silhouette, and it only lasts 3 minutes!
What you need to know about the sports program:
• Location of exercise: the bed.
• Duration of each exercise: 3 minutes.
• Ideal time for training: Just before sleeping or immediately before waking up.
Exercise # 1: Toning the front of your thighs
This exercise helps you to strengthen the abdominals, thighs and knees.
First, lie on your back, placing your arms along your body, and raise your legs upward to form a 90-degree angle. Keep your legs straight without bending your knees and feet should be joined and pointed.
Then, while pressing your legs together, bend one knee, pointing your foot to the buttocks, then extend your leg and bend the other. Repeat the procedure 10 times for each leg.
Expert tips: This exercise works best if your muscles are already warm. Always keep one leg straight and straight. Have a regular breathing so that your body is well oxygenated.
Exercise # 2: Tone the back of your thighs
This exercise muscle the back of the thighs, but also the abdominals and knees. It consists of two parts.
The first part :
Lie on your back, placing your arms along your body and your legs up, perpendicular to the abdomen. Keep your feet together.
Then, with your legs together, bend one knee after another, making sure your heels touch your buttocks while keeping your toes pointed towards your body.
Make a set of 10 for each leg.
The second part :
After finishing the set of 10 for each leg, return to the starting position.
Keeping your legs up, gently pull them back to obtain a 75 degree angle. Slightly bend your knees with your toes pointing up, then swing your legs back and forth as you take off your buttocks off the floor.
During exercise, keep the muscles in the upper part of your legs straight. Make a series of 20.
Expert tips: To make sure the work works on your legs, you must feel a tightness in the back of the thighs.
Exercise number 3: Tone the inner thighs
In addition to the inside of your thighs, this exercise also muscle the upper part of your legs, your abs and your buttocks.
Lie on your back and cross your legs, making sure your right leg is above your left leg. Keep your leg muscles tight and make sure your legs are tight against each other.
Now bend your knees and stretch them until you reach your initial position. After a series of 10, reverse the leg position by crossing the left leg above the right, then repeat the operation 10 times as well.
Expert tips: Make sure your legs are tight during exercise and be sure to keep your muscles tight throughout the 20 sets. If you feel pressure on your legs and knees, you are doing it right.
These exercises will give you gazelle legs. The results are quickly visible and your skirts will thank you! And 3, 2, 1 is gone!