Many people do not have time to exercise their leg muscles due to the pressure of work or study. But leg muscles still need to be trained regularly. After all, leg muscles are a muscle group that we often use. If we don’t have time, we can exercise leg muscles in bed before going to bed at night. So how do you think you can exercise your leg muscles in bed? Let’s go take a look below!
Air Bike
I believe everyone knows this, but many people do the wrong moves when practicing. Remember to keep your back lying flat when practicing aerial cycling. Some people feel that the practice is very tiring and like to put something on their waist, like this The effect of slimming your legs will be greatly reduced. You can practice about 200 air bikes every day, and you will see your thighs become noticeably thinner after a month.
Leg movements
Put the pillow between your legs and slowly lift your legs until they form a straight line at the highest point. After maintaining this position for 30 seconds, put your legs down and rest for a few seconds. Repeat the action just now, one set of 10 to 15 times. , you can decide to do several groups of leg slimming exercises according to your own personal situation.
Scissor legs
Lie on the bed, make sure your back is close to the bottom of the bed, and don't hunch your back. Raise your feet perpendicular to your body, spread your feet as wide as your shoulders, and place your hands naturally above your head or on both sides of your body. will be openedOpen and close your legs like scissors to perform cross movements. Repeat the movement about 20-30 times. The number can be adjusted according to personal habits. When doing the cross action, remember to keep your legs perpendicular to the ground and do not bend your knees. After completing the action, do not put your legs down immediately. Adjust it first and then slowly lower your legs. Continue doing this for about 3 minutes every day.
Lying on your side and stretching your legs
This action of stretching one leg will feel very sore, but it is very effective for slimming the buttocks and thighs! Remember to breathe evenly when doing the action. Maintain each side for 5-10 seconds, then change feet and repeat the action, a total of 4 times. You can gradually increase the amount of exercise after completing a set. Lie on your side on the bed, with your left hand straight and your right hand in front of you. Bend the knee of your left foot to 90 degrees, and straighten your right foot outward. Lift your legs as high as possible and hold this action for a few seconds until your legs feel tired. When your right foot is straightened out, use your waist strength to slowly lift your upper body, and at the same time straighten your right hand in the same direction. Maintain this action for 30 seconds, then take back your right foot and repeat the action on the other side.