Slim Your Legs Before Sleep With This Quick 3 Minute Routine

Apr 27, 2018

Exercise does not have to take hours at the gym. Taking a few minutes before bed can change your body. Routine is everything in the fitness world. Put down your phone before bed and add just a handful of leg exercises if you want to lengthen, strengthen and enhance your legs.

The following are some of the quick and easy nightly exercises that will sculpt your body. 

1. High-Knees

This exercise is exactly what it sounds like: lifting each of your legs knee-high, hold it for a few seconds, and then lower it back down. It is important to maintain proper posture during this activity.

Taking a few minutes every night to lift and tone your legs also strengthens your core, thighs and behind. To start, you can go slow or fast depending on your preference. No need to do this for hours. Just a few minutes every night will reap some serious benefits.

As you build your strength, you can quicken the pace, which results in a great aerobic workout too.

2. Full Squats 

Full squats strengthen your calves, knees, thighs, and legs. Full squats mean that you are going all the way down so that your buttocks are lower than your knees. This may take time and you may want to ease into this.

A full squat means that you are in a crouching position with your feet flat on the floor. 

3. Leg Raises 

Lateral leg raises strengthens your core and legs at the same time. The better form you have performing this exercise, the more of an impact the exercise will have.

For example, you need to lift your leg about 45 degrees and lower it slowly and intentionally. You want to make sure that the other side of your body is stable during this activity. Individuals can stand or they can lay down to do lateral leg raises.

If you are on the ground, put your hands on your hips or the floor so that you are not tempted to use your arms. 

4. Thigh Lifts 

Thigh lifts are easy and impactful. All you have to do is lay down on your side, lengthen one leg, and then cross the top leg over the bottom one. Some people find that propping their head up makes the exercise even easier. By keeping your body steady, you can do straight lifts, holding them in the air for a few moments and then slowly place them back down. It helps to exhale as you lift the leg. As you perfect this exercise, a great variation is to make small circles as your bottom leg is lifted. 

The best way to get fit is to start today and build a routine for yourself. A few exercises every night will not make you sweat. Not everyone has time for the gym, especially right before or after work. Including some simple leg exercises before bed is easy and a great way to get in shape.

Tell your friends today so that you can lengthen your legs and sculpt your calves before bed! 

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!