If your goal is to reduce fat and get toned legs,These exercisesCan be done anywhere without too much effort.

According to experts, bBesides diet, exercise is one of the most important strategies to reduce a few more kilograms. Juhi Kapoor, physical expert and yoga teacher, who is also known as the name 'Yoginiworld' on Instagram, has recently shared a video of exercises that can help you achieve the goal of reducing fat to lose fat., at the same time help firmer legs.

Juhi Kapoorsaid: 'These exercises are perfect for beginners because they use wall support.Moreover, these exercises allow you to keep your balance better and keep itpostureExactly'.

1.Posture nwall

Sitting on the wall is known to have the effect of firming your feet.However, it also has the effect of slimming.It is a great way to train muscles and increase endurance.

Sitting on the wall.

Here's how:

* Stand back to the wall.

* Sturdy foot on the ground, shoulders and walls width.

* Slowly lean back and slide down as if sitting back on the chair.

* Keep your focus and your knees bend, maintaining a 90 -degree angle at the hip and knee.

* Keep the posture for 20 seconds to 1 minute.

* Practice 3 rounds (1 minute each half).

2.Wall inhalation(Wall support)

Wall inhalation is the best exercise to maintain body weight.It targets all muscle groups and helps firm.

Wall inhalation.

Here's how:

* Standing face towards the wall, his legs are as wide as his shoulders and holds his arms against the wall.

* Your right foot forward touches the wall.

* Now, lower your knee back (left) or lower your upper part until it is one inch from the ground, forming a 90 -degree angle on both knees.

* Keep the posture in 3 seconds and return to the starting position.Repeat.

* Practice both parties (20 repeat × 3 rounds).

3.PostureDeadlift

This exercise can be very easy to do andwillMake a miracle for your feet.This is the best exerciseto burnFat and improve the balance between muscles.

Here's how:

* Stand upright and support the wall with your right hand.

* Leaning forward to transfer your weight to your right foot while lifting your left foot back.

* Lower your body down until you are parallel to the floor, forming a T.

* Back to the starting position and repeat with the opposite leg.

Deadlift posture.

Anyone can do this exercise, especiallynObese people (this is very suitable because you need to practice less impact), nbeginner, pPregnant women (cautious and avoid the last exercise because it requires you to keep balance on one leg), nElderly (can practice slowly and carefully), DAu knees (holding knees and ankles on a road, stop practicingIf the knee is painful).

Note, kThe hips have a lot of contraindications because these are simple exercises.However, if you are struggling with severe joint pain or arthritis, ankle pain or heel pain,Experts recommendAvoid these exercises.

How long should you take a snack before training?

You should quickly recharge a little food rich in protein or light carbohydrates before training.

A snack is aboutOne hour beforepracticeHas a good effect on most people.If you are hungry andpracticeright afterWhen the endA dense schedule,You should load fasta littlerich foodLight protein or carbohydrate.ThisIt will be better to eat and have no energy to overcomeexercise.