3 Minute Exercise: For Tight Hips And Slender Legs!

Prepare legs for short skirts and tight trousers

Fitness coaches around the world agree on one thing: the most important thing is to persevere in the workout. No matter how hard you are, you must practice every day if you want to be healthy and curly.

Tracey Anderson, the most famous fitness instructor in America, has discovered the perfect exercise that melt the fat deposits around the knees and hips, making your legs vigorous and firm.

It’s enough to stick to this plan every day:

  1.  The place of training is the bed.
  2.  The training lasts 3 minutes.
  3.  Workout is done either when you wake up or when you go to bed.
  4.  You must practice every day!

1. Strengthen the front of the thighs
Lie on your back, put your arms around your body. Lift both legs at right angles, straighten your knees as much as possible. So you’ll “pull out your pockets” where the fatty deposits are found. Then, fold and restore your feet in the starting position. Repeat the exercise 10 times.

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If you feel that your muscles are burning on the inside of the thighs, you have done well the exercises.

Note: When you raise your feet, they must be flat as a plank. The point is that muscles are well stretched to melt fat deposits.

2. Tighten the back of the thighs
The exercise consists of two parts. Part One: Lie on your back, lift your legs and pull your toes to the maximum. Keep your knees tight, then fold your legs.

Note: When you bend your feet, your feet should touch your buttocks. Repeat the exercise 10 times.

The second part of the exercise: Lie on your back, your legs raised and slightly tucked. Firmly swing your legs toward the ceiling, trying to lift the buttocks as much as possible and make a candle. Do not hold your buttocks in your hands. The hands are constantly leaning against the bed.

Repeat the exercise 20 times.


When you finish the exercise, you should feel a slight tension in the muscles of the lower back and in the thighs.

3. Exit the inner part of the thighs
This exercise will help you to lift the upper legs, the inner part of the thighs and buttocks.

Lie on your back and lift both legs. This time cross: the right foot over the left. Stretch both legs and bring them closer together. Then replace your legs, now your left should be through your right, but be careful to keep your feet constantly strained and make a mild pressure on one another.

How to make scissors in the air.

Repeat the exercise 10 times.

The benefits of this exercise will most be felt by those who struggle with varicose veins and swelling of the legs.

How to deal with frequent swelling of the legs?

It may sound ironic, but the more you walk the less your legs will swell. It is also very important that your shoes are comfortable.


It’s important to walk three to three times a week for 30 to 60 minutes. Take your breath for at least 10 minutes every two hours.

Take a look at the video to see exactly how to perform the exercises:

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