Working out, going for a run, or hitting the gym are the right ways to urge a slimmer and fitter body, except for a number of us, time management is often a significant issue.

However, if there’s one thing that’s extremely important if you would like to exercise, it’s that you simply roll in the hay with a particular routine and persistence, preferably even daily.

But what if you’ll shorten these daily exercises to only a couple of minutes per day? Now, needless to mention, the longer you’ll compute, the higher. However, you’ll follow a high-intensity training workout where your body is going to be put to its limits in only a couple of minutes.

This method has become very fashionable because it literally only takes a couple of minutes each day. The famous 7-minute workout is perhaps the foremost used version of high-intensity interval training (HIIT) and permanently reason.

But if you’re looking to reduce those legs and aren’t trying to find a full-body workout intrinsically, the subsequent short exercises developed by famous coach Tracy Anderson specifically specialize in the knees, hips, and thighs. All the equipment you’ll need is your bed.

It’s the right method to form the legs thinner and to urge obviate some fat. Let’s jump right in!

1) Exercise for the rear of your thighs

This quick and fairly simple exercise will let your muscles within the thighs, knees, and abs do some work.

At first, lie on your back together with your legs completely raised at a 90-degree angle. Keep your knees together then alternate bending them and check out to the touch your bottom together with your heels. confirm that your toes are constantly being pulled towards your body and repeat this a minimum of ten times for both legs.

Then return to the initial position, together with your legs raised and slightly bent at the knees. Swing both of your legs while raising your butt. confirm you retain the upper part of your legs tensed.

2) Exercise for the front of your thighs

Want some extra tone at the front of your thighs, knees, and abs? Then this is often the exercise for you.

Just like the previous exercise, lie on your back and place your arms down. once more, position your legs at a 90-degree angle and confirm your knees are completely straight.

Next, bend your knees one by one before going back to their straight position. It’s important that you simply keep your knees together in the least time so as to specialize in the front part of the thighs. After a few times, you’ll probably start to possess a burning sensation in your legs, but that’s just a sign you’re doing it right!

Repeat a minimum of ten times for both legs.

3) Exercise for the inner part of the thighs

This exercise is great for your upper legs and abs, and it’s great for a firmer bottom as well!

Just like with the 2 previous exercises, lie on your back. Raise your legs again, but cross them rather than positioning them straight next to every other. Cross the proper leg over your left and press them firmly against one another.

Now, you’ll bend your knees outwards to form a ‘frog move’ or ‘plié’ as far as you’ll. Repeat ten times in total and you’re all set!

4) Jumping jacks

We’ll admit: jumping jacks are pretty common in fitness exercises, but did you recognize that they’re actually great for targeting the lower body as well? The high-intensity and explosive movements will confirm your lower body, calves, thighs, and hips are thoroughly put to the test.

The exercise itself is simple: jump together with your legs spread wide and confirm your hands touch one another overhead while jumping. Then, return to your previous position and repeat the method. a minimum of thirty seconds of jumping jacks every single day will definitely help with toning those legs!


These exercises also help people that suffer from varices and swollen legs. However, experts do suggest other methods to urge obviate swelling, tiredness within the legs, and swelling, especially if those issues are caused by a scarcity of physical activity or poor shoes. Here are the three recommended solutions:

Walking: although counterintuitive, the more you walk, the less your legs swell and become painful. Ideally, you ought to walk between 30-60 minutes 3 times every week. If you are doing this, however, it’s vital to possess comfortable footwear.

Exercises for the ankles: bend your ankles too and from your body 20-30 times. This helps to get rid of excess liquid and increase blood flow.

Swimming or water aerobics: swimming helps improve blood flow within the limbs.