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  • Writer's pictureChuck Johns

3 Minutes before Going to Bed: Do This Simple Exercises to Achieve Slim Legs

Updated: Dec 13, 2019

Achieving slim legs can be hard especially for people who are busy with work. Fitness coaches insists that the most important thing in working out is persistence. But let’s be honest. When you do not have enough time to go to the gym on a regular basis because of commute, work, busy day, etc. It is hard to be persistent. Besides, it is just too easy to be lazy! (I know you agree with me here!)

Exercising every day is not really that exciting to do, especially if at the end of a hard day’s work you go home tired and still have to do a lot of chores at home. The first thing that comes to mind is sit down on your favorite spot in the couch and watch your favorite Netflix series.

So, if you are not really that athletic, like most of us are. 3 minutes a day is a doable task especially if you do it just before sleeping.

This 3 minute regimen before sleeping was developed by a famous American celebrity coach, Tracy Anderson. Tracy Anderson launched an online fitness program called TA Video Streaming. Each week, subscribers receive new workouts filmed in real-time at one of her studios. She has launched a pregnancy workout DVD collection aimed at women in the pre-and-postnatal periods.

The 3 Minute Exercise

1. Toning the Front of the Thighs

  • Lie on you your back with your arms at your sides

  • Raise your legs so that they make a 90-degree angle with your body and point your toes.

  • Bend and straighten your knees one at a time.

  • Repeat this exercise 10 times on each leg

* This exercise not only works on your front thighs but also your abs and your butt.

2. Toning the Back part of the Thighs

This is exercise is almost the same as the first one, only that your toes aren’t pointed.

1st part:

  • Lying on your back, legs raised and toes pulled toward your body

  • Hold your knees together, and bend them one by one

  • Your toes should always be pulled toward your body, and your heels should touch your buttocks each time you bend your leg\

  • Repeat exercise 10 times on each leg.

* This complex exercise tones the back and front of the thighs, knees and abs.

2nd part

  • Lying on your back, legs raised but this time with your knees slightly bent

  • Swing your legs toward you by raising your buttocks off the floor and keeping the leg muscles flexed

  • Repeat this exercise 20 times.

If you are feeling tension in your hamstring and slight burning as well, you are doing the exercise correctly. Keep on going! No pain! No gain!

3. Toning the Inner Part of the Thighs

  • Lie on your back, keeping legs raised but this time cross your right ankle over the left one.

  • Bend your knees out to the side to do a “plie”, and then return to the initial position

  • Repeat 10 times with your right leg over the left and 10 times with your left leg over the right.

This exercise is incredible for toning your upper leg, buttocks and abs. Make sure that your legs are always pressed against each other during the exercise. You should feel the pressure in your legs to know that you are giving yourself a good workout.


Apart from getting slim legs with this exercise, this also is good for people who have:

  • · Swollen legs

  • · Varicose veins

3 Rules for better blood circulation:

  1. Walking. The more you walk, the less you get swollen legs. 30-60 minutes 3 times a week. In order to speed up blood flow, walk 10 minutes every 2 hours.

  2. Exercise the Ankles. You can do this anywhere anytime. Bend ankles 20-30 times by pulling your toes toward and away from your body. This exercise improves blood circulation. Doing this regularly will make a difference in your life.

  3. Swimming (or Water Aerobics). If you are into fitness, you should definitely do this. Struggling against the water pressure helps improve blood circulation in the legs and limbs. This is not just for the legs but for the whole body as well. Plus! It is a lot of fun!

Pro Tip:

When doing these exercises make sure you wear cotton compression socks to assist you. Compression on the feet, ankle and calves during workouts maximize the benefits you get from the workout. SocksLane compression socks are available in Amazon at



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