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3 Minutes Before Bedtime: Simple Moves For Slimmer Legs

3 Minutes Before Bedtime: Simple Moves For Slimmer Legs

Legs! Who doesn’t want a pair of perfectly formed and shapely legs? The good news is that you only need 3 minutes every night to tone up your legs.

You’ll see the differences if you can persist in following the moves and developing your own bedtime routine!

1. V-Stretch

Spread the legs as far apart as possible then turn the upper torso into the direction of the leg to which you will stretch. Try to pull the chest down to the leg by using the arms to pull the body down. Hold the stretch for 5-15 seconds. Do 8 stretches to each leg.

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    2. Split in the air

    Lay down and raise your legs, with both hands pressing against the floor. Hold the legs to your body at 90 degrees.

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      Split the legs with the use of your inner thigh muscles. Do the entire set for 8 reps.

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        3. Superman pose

        Lie on your stomach with your toes flat on the floor; chin resting on the ground. Stretch your arms out to the front as far as you can.

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          Raise your left hand and right leg at the same time. Hold the position for 3-4 seconds. Repeat the move with alternate hand and leg. Repeat the pose for 5 times.

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            Last Updated on July 13, 2020

            The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

            The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

            Now is as good a time as any to focus on getting your body into the best shape possible.

            Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start bodybuilding, here’s the proof.)

            Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

            In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

            What’s so special about this workout routine for men?

            There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

            Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

            It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.

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            With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

            Beginner full body workout routine

            To start with, we’ll be taking a look at a beginner workout routine.

            This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

              Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

              Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

              Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

              Intermediate workout for men

              This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

              This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

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                Day 1: Chest, Shoulders and Triceps

                Chest

                Triceps

                Shoulders

                Day 2: Back and Biceps

                Back

                Biceps

                Day 3: Legs

                Quads, Glutes and Hamstrings

                Calves

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                Day 4:  Shoulders, chest, and Triceps

                Chest

                Triceps

                Shoulders

                Note:

                Every second week superset bench press and dumbbell flys.
                Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

                Day 5: Back and Bis

                Back

                Biceps

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                Advanced Workout Routine For Men

                Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

                It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

                Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

                  Day 1: Chest & Back

                  • Barbell Bench Press – work up to a 5 rep max for the day
                    • Set 1 at 50% – 1 set of 5 reps
                    • Set 2 at 60% – 1 set of 5 reps
                    • Set 3 at 70% – 1 set of 5 reps
                    • Set 4 at 80% – 1 set of 5 reps
                    • Set 5 at 90% – 1 set of 5 reps
                    • Set 6 at 100% – 1 set of 5 reps
                  • Incline Dumbbell Press – 3 sets of 6-8 reps
                  • Dips – 3 sets of 6-10 reps
                  • Pullups – 3 sets of 5-8 reps
                  • Pendlay Rows – 3 sets of 6-10 reps
                  • Pulldowns – 3 sets of 6-10 reps

                  Day 2: Legs

                  • Squats: work up to a 5 rep max for the day
                    • Set 1 at 50% – 1 set of 5 reps
                    • Set 2 at 60% – 1 set of 5 reps
                    • Set 3 at 70% – 1 set of 5 reps
                    • Set 4 at 80% – 1 set of 5 reps
                    • Set 5 at 90% – 1 set of 5 reps
                    • Set 6 at 100% – 1 set of 5 reps
                  • Leg Press – 3 sets of 6-10 reps
                  • Stiff-Legged Deadlift – 5 sets of 5 reps
                  • Hamstring Curls – 3 sets of 6-8 reps
                  • Calf-Raise – 5 sets of 10 reps

                  Day 3: Shoulders & Arms

                  Day 4: Rest

                  It’s your rest day. Rest your muscle to prepare for the next round of training.

                  Day 5: Chest, Shoulders, & Triceps

                  Day 6: Back & Biceps

                  Day 7: Legs

                  Final Thoughts

                  So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

                  Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

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                  Featured photo credit: pixabay via pixabay.com

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