Most people feel that they are time poor these days and use this to not exercise but these three exercises designed by a Russian Exercise Physiologist are easy to do and you can do them within a few minutes before your morning shower.
They all done while lying on your back on the floor. Your legs should be straight and perpendicular to the floor as in the photo above.
- In the first exercise your toes should be pointed upwards. Keeping them pointed throughout the exercise bend one knee at a time while keeping your thighs perpendicular to the floor. Keep the tension in your muscles as you alternate the movement between each leg. Complete one set of 10 repetitions per leg. Take a short break before completing the second exercise.
- The second exercise is completed where your toes should be pointed towards you. You complete the same action with your legs, bending at the knee while keeping your thighs perpendicular to the floor and while your toes remain pointing towards your knee. Do one set of 10 repetitions alternating each leg bend. You will feel the tension in the back of your thigh with this version where in the first exercise you will feel it at the front of the thigh. Take a short break before the next exercise.
- The third exercise you start in the same position as the first two but this time one ankle is crossed over the other. The thighs are still perpendicular to the floor at the start of this movement. Also this time you bend both at the knees and the hips together so that you draw the heels as close as you can get to your buttocks before you push your legs back up to the starting position. Complete one set of 10 repetitions while one leg is crossed over one ankle before you change the leg position (the other ankle being forwards this time) before you complete another set of 10 repetitions. You will feel the tension in both the inner and outer thigh muscles in this exercise if you are doing it properly.
So you only complete one set of ten repetitions with each leg in each of the three exercises before you are finished! You will notice the difference in the tone of your legs and they will appear slimmer after two weeks of doing this simple routine each day. Some trainers will tell you that you will lose weight from your legs but this isn’t so. If you haven’t exercised for a while your muscles will tone up so that your legs will gain shape and appear slimmer but not lighter.
There are variations of this type of exercise and I have placed an image of one of them below which brings into play the muscles of the buttocks and core. You can add the knee bend with the top leg to add to the difficulty. But start with these three exercises I have described though, if you haven’t exercised for some time as you will feel the benefit almost immediately without too much discomfort. Keep things simple but also be consistent to gain the best results. Don’t try these exercises at night as although they appear simple, will give you aching legs and disturb your sleep. If you missed the exercises in your morning routine, try to do them at some time during your day as they only take minimal time and space.
We’ve been told that it takes 66 days to develop a new habit. We are all creatures of habit and changing a habit that does harm to your health with a good one will give you better quality of life. The small steps forward are the ones that are easier to achieve permanent change with.
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