3 MINUTES BEFORE BED: EXERCISES TO LOSE WEIGHT IN YOUR LEGS

| October 11, 2023 | Bodybuilding and Fitness Nutrition | No Comments

In today’s fast-paced world, finding time for exercise can be challenging. However, incorporating a quick workout routine before bed can be a great way to stay active and achieve your fitness goals.

If you’re looking to shed some extra pounds and tone your leg muscles, we’ve got you covered. In this article, we will explore three simple yet effective exercises that you can perform in just three minutes before bedtime. So, let’s dive in!

High knee exercises

  • Start with this exercise to tone your glutes , calves and core, improve balance, burn calories and increase metabolism.
  • Stand with your legs shoulder-width apart and lift one leg.
  • Raise your knee towards your chest, hold it for a few seconds and lower it to the ground.
  • Then repeat with the second leg, and move back and forth between the right and left sides.
  • As you try to balance on your standing leg, you will tone your calves, quads, hamstrings, and glutes.

Plie Squat

  • This exercise is very similar to squats.
  • Only this time you have to spread your legs as far as you can.
  • Thus, when you lower your body, the muscles on the inner thighs stretch and you can feel the burning.
  • Make sure your back is straight at all times and rest your arms on your calves.

Deep/full squats

  • This exercise is very effective for the gluteal and leg muscles.
  • Stand with your feet slightly apart.
  • Next, lower your buttocks almost to the floor while keeping your feet on the ground.

Burpee

  • From a standing position, squat down and place your hands on the floor, then jump your legs back into a plank.
  • Do a push-up, jump your feet back underneath you, then extend your legs and hips and jump into the air as high as you can.
  • Reaching your hands above your head.
  • Land and immediately move on to the next repetition.

Lateral leg raises

  • Lie on your side, bend your right leg and hold your head with your right arm.
  • Stretch your left leg and lift it as high as you can.
  • Lower your leg without touching the ground and repeat the process.
  • When finished, repeat the exercise on the opposite side.

Internal leg raises

  • This exercise is ideal for the inner thigh.
  • To strengthen the groin muscles, the person lies on their side with the working leg on the bottom.
  • The top leg is bent as shown in the figure.
  • The person raises the bottom leg as high as comfortable, keeping the knee straight.