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3 minutes before bed: simple exercises that will strengthen and shape your body





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Not everyone likes to do sports or exercise, and many find it difficult to make it a habit. But once we do exercise, we gain many benefits, and the good feeling eventually becomes kind of addiction.

Most people usually focus on strengthening and toning the upper body and abdominal area, but strong and flexible legs should be a goal for everyone as well.

Strong legs look great and improve the endurance we need during a work day or errand day. Moreover, leg exercises prevent injuries and play a very important part in the weight loss process.

If you are a beginner, we recommend that you try the set of exercises that we present to you today. They only take a few minutes before bed, but they have a tremendous effect on the body.

This is how you start:

High knee exercise

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Start with this exercise to tone your glutes, calves, and core, improve your balance, burn calories, and boost your metabolism.

Stand with your feet parallel to your shoulders, and lift one leg. Raise the knee towards the chest, hold it for a few seconds, and lower it to the floor.

Then do it again with the second leg, and switch again, and so on. Try to maintain balance when you are on one leg, and strengthen the calf, quadriceps, and gluteal muscles.

Sliding squat

This exercise will strengthen the inner and outer thigh muscles.

Stand with hands on hips, heels together, and toes facing outwards. Then, go down with your body down towards the left, when you slide your right leg towards your left leg, it is important to keep your back straight. Watch the demo video:

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Full squat

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This exercise will activate the gluteal muscles and shape the leg muscles. Bend your knees and lower your butt while keeping your back straight. This exercise is excellent for the knees, strengthening the ligaments, and improves ankle and waist flexibility, and provides relief for back pain.

Plank to Standing up

This exercise is not easy, but strengthens the muscles of the back, legs, and core.

Start in a plank position, then move your right leg forward next to your right, and push your body to a standing position.

Watch the demo video:

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Side leg raises (Oblique leg raises)

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This exercise strengthens several muscle groups and provides many benefits.

Lie on your side, leaning on your elbow, and lift one leg while keeping all your muscles tight. Lower your leg slowly, and repeat the exercise on the other side.

Inner thigh lifts

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This exercise sculpts and strengthens the inner thigh muscles.

Lie on your side, stretch your lower leg forward, and pass your upper leg over it. The lower leg is raised in the air, held for several seconds, then lowered. Repeat the exercise with the other leg. The body should be kept tight and straight during the exercise.

So there you have it - a number of excellent exercises that you can do in the comfort of your own home, whenever you want, and in a short time you will feel and see the difference in your body!


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