HomeArticles10 Λεπτά Άσκησης Πριν Από Τον Ύπνο Για ΑΔΥΝΑΤΙΣΜΑ ΣΤΑ ΠΟΔΙΑ (+Σύσφιξη)
10 Λεπτά Άσκησης Πριν Από Τον Ύπνο Για ΑΔΥΝΑΤΙΣΜΑ ΣΤΑ ΠΟΔΙΑ (+Σύσφιξη)
February 24, 2020
10 Minutes of Exercise before Sleep for Slimming Legs & Tightening Beautiful legs, especially for us women, reinforce our morals and confidence and allow us to wear clothes that enhance our femininity. Effective slimming and tightening of the legs is one of the biggest goals for many people in trying to improve our appearance. Legs are a tricky part of the body for slimming and fat burning, especially for Mediterranean people, as we are in Greece. Of course, we often get bored doing gymnastics and prefer to sit on the couch watching TV. However, through these three exercises in the video which have been suggested by the renowned American fitness trainer of celebrities Tracy Anderson, and with persistence, you’ll be able to gradually reduce extra pounds and fat from your feet and hips and also remove annoying cellulite. Strengthening your legs will even help to support your body better, and enable you to enjoy more of your daily activities. Towards the end of the video, I will also mention three easy ways to improve blood circulation to your feet, at whatever age you are, and especially if you suffer from swollen feet or varicose veins. If, of course, you are watching a Rogmes video for the first time, sign up and tap the bell, so you don’t miss any of the following videos. You can execute these exercises half or one hour before bedtime, from the comfort of your sofa or bed. They do not require any equipment, and they will take about 10 minutes to complete. Before you start, do a little warm-up, even just by walking on the spot, to avoid injuring a muscle and doing these exercises more appropriately. So, get started with these ten-minute exercises before bed to slim your feet and they will also provide you with significant leg tightening.
Exercise # 1 – – Strengthening the buttocks, hips, and abdomen Lie on one side with your left hand on the floor and your upper hand in front of your body for extra support. Tighten your abs and bring the leg resting down slightly in front of your upper leg. Then slowly lift your upper leg just as far as you can, especially if you are a beginner or at least for the first few days. Avoid lifting your foot too high, and lower it when you begin to feel pressure on the lower back or waist. Do not forget to breathe properly throughout the exercise, as you can see in the video, i.e. breathing when lifting your leg and exhaling while lowering it or vice versa. Lower the leg slowly and do the exercise ten times for each leg. When you get used to this training, you can make two or three sets of ten reps for each leg in the coming weeks. This exercise will stimulate your buttocks, hips, and oblique abdomen. Exercise # 2 – Strengthening the buttocks, thighs, and the body core This exercise is a way to work your buttocks, hips, and the body core. Starting by leaning on your hands and knees, tighten your body core, and look straight ahead. Your hands should be directly below the shoulders, and your knees should be directly below the pelvis. Raise one leg bending at a 90-degree angle until the thigh is aligned with your back and then return the leg to its previous position. Do the same with the other foot, making sure that the back, neck, and opposite leg stay motionless. Remember to breathe correctly and do ten repetitions for each leg. Another variant of this exercise is to rest on the elbows and knees, and the leg you will work out at all times is stretched and not bent. Decide which of these two variants you like best or which helps you the most.
Later on, when you get used to this exercise, you can gradually do one to three sets of ten reps.
Exercise # 3 – – Stimulating the inner part of the thighs Lie on your back, put your hands under the basin for more support in the waist, and lift your legs while holding them upright. Bring one ankle over the other and make leg “scissors.” Repeat ten times, do not forget to breathe correctly, and later on, you can do more sets of them. This exercise is incredible for stimulating the inner part of the thighs because no one likes loose legs. Also, at the same time, it is training the upper and lower abdomen. Another variant of this exercise is to rest on the elbows, as you can see in the video. Do the scissors exercise again and keep your back and your torso firm. Decide which of these two alternatives suits you best, or you can alternate the exercise per week. After the exercises, do some stretching for the muscles again to get them relaxing correctly. Indeed, the results of these three exercises will not disappoint you at all. If you also include them in your weekly schedule, you will notice significant changes in your appearance to your feet and beyond! These exercises can even help if you suffer from swollen feet or varicose veins. However, what else can help you with these particular foot problems? No. 1: Walking If you can walk for at least 20 or 30 minutes a day or every two days, you will reduce the swelling in your feet, as well as the pain you may feel, because walking is one of the best exercises for varicose veins. No. 2: Exercise for the ankles You can do this straightforward exercise wherever you are, and it is very effortless. You need to pull your toes up and then return them to their original position for ten to twenty times. This movement will improve blood circulation and help ankle decongestion. No. 3: Swimming
Loose swimming is also one of the best exercises for the feet, as well as for the whole body, at whatever age you are. It improves blood circulation throughout the body, and especially to the legs because cold water causes vasoconstriction by aiding the veins. Swimming can further alleviate the discomfort of those who suffer from swollen legs or venous insufficiency. Do you work out regularly to help slim and tighten your legs? Do you know of other similar exercises that have helped you as well? As always, please feel free to leave your precious comment below! Thank you very much for watching this video. You can also find me on my blog, Rogmes.gr, and in the description below the video, you can find the links to get free Greek eBooks on healthy eating, fitness, beauty, and overall health. With just ten minutes of these three exercises before bedtime, it will help you to stimulate and tighten your legs, reducing pounds and fat and getting rid of cellulite. I wish you good luck! Many kisses!