Every woman dreams of having long, beautiful and thin legs. If the length depends entirely on heredity, then you can work on harmony and beauty, achieving the desired result over time. Unfortunately, this specific part of the body is considered one of the most problematic and difficult to lose weight. Fat deposits are deposited very quickly on the thighs and thighs.
We cannot forget about a phenomenon like cellulite, which seems very unsightly and makes us forget about miniskirts and swimsuits that are open and sensual.
Special exercises to slim your legs help you to stop thinking about a phenomenon like fat. Combined with proper nutrition and beauty treatments, the result will be more than impressive.
The basics for successful weight loss
Where to start? It is not enough to put together a set of exercises to train at home or at the gym. It is necessary to reconsider your lifestyle, make serious adjustments to it. A healthy lifestyle is an excellent opportunity to normalize your body's work, to constantly control the level of fat.
The basic principles of effective weight loss in a selected body part:
- Healthy sleep.The ideal sleep time is 7 to 8 hours. At rest, the body recovers, stores energy for the next day, so that training is much more effective and more calories are burned.
- Constant physical activity.With a sedentary lifestyle, metabolism slows down significantly, which is why fat accumulates much faster and becomes much more difficult to get rid of later. It is worth moving constantly, taking walks in the open air, going up to the floor of the house not by elevator, but up the stairs. In this case, the metabolism will gradually accelerate.
- Adequate nutrition.This is the most important moment in the process of getting rid of those extra pounds. I agree, you will be fighting cellulite on your thighs and thighs for a long time, eating only bread, chips, pasta and other unhealthy foods. If you are very overweight at the beginning, you can spend several days on the day of the discharge eating buckwheat or doing some kind of diet. Then gradually switch to the right diet with clear control of proteins, fats and carbohydrates.
Following three simple rules, losing weight at the gym or at home will be much faster and with a long-term effect.
Load selection: rules for exercising
Is your lifestyle appropriate? Next, we are engaged in a series of exercises, as well as an approach to implementing our plans. The training plan is designed for each person individually, taking into account several factors. Body type, starting weight, diet, lifestyle and fitness level have the biggest impact. We should also not forget that large volumes of thighs can depend not only on the accumulation of fat, but also on pumped muscles.
All of this combined helps to choose the best training option at home, as well as the load that a woman or a man can bear in the early stages of weight loss.
When doing leg exercises, there are a few simple rules to follow:
- If the main task is to reduce weight, and not gain muscle mass, then your own weight when performing the elements will be sufficient to achieve your goal. Otherwise, a variety of weights will be required, ranging from simple bottles filled with water to dumbbells and dumbbells.
- Compliance with regularity. It is very important that classes are taught regularly. For beginners, three times a week is sufficient. More experienced athletes can train at least five times.
- When performing a series of exercises, you should not take long breaks. If you feel tired after the next element, you don't have to finish your workout. We just reduced the intensity of the execution. The rest between sets and exercises should not exceed one minute.
- A comprehensive approach to muscle training. We select exercises during which all muscles will be involved.
Note. During weight loss, fat does not leave one place. Likewise, there is no single muscle exercise. All the proposed elements aim to work the musculature of a certain area in a comprehensive way, but with emphasis on the desired part of the body.
Best leg exercises at home
There are two options for getting rid of leg fat: at the gym and at your own home. Of course, you can turn to an experienced trainer who will design a program, help you choose foods and completely organize the entire weight loss process. But it costs money, which is not always enough. Training your thighs and hips at home is available to everyone. You can do the exercises at any convenient time, without spending a dime.
Time is limited only by the desire and ability of those who are losing weight.
Useful tip.Experts recommend gradually increasing the load, starting with short workouts, lasting no longer than 20 minutes. We gradually increased the number of repetitions, added new exercises to the complex.
Here are some effective moves to help you lose weight and look beautiful.
Leg swing
- We lay on the floor. We support the head on the arm bent at the elbow.
- Swing your leg up.
- Then we roll to the other side and repeat the exercise.
- The element can be done in the standing position with emphasis on a stool, sofa or on all fours.
Plie Squat
- We stand. We stretch our arms at the seams. You can pick up a dumbbell or any other weighing material.
- We put our legs wider than the shoulders, we move the socks apart.
- Crouch, but not at maximum depth. The bent knee joint should form a right angle.
- Do the exercise slowly, breathing freely.
Lunges
- We straighten up, straighten our shoulders as much as possible. We keep our head straight, our gaze is forward. Hands down.
- Take a big step forward so that the bent leg forms a right angle.
- We are resurrected, by analogy we repeat to the other member.
- We move the same number of times with both legs.
- To maximize the load on the muscles, we try to take steps as far as possible.
Lunges with punches
- We are in the starting position, as in classic thrusts. We keep our hands on the lock at chest level.
- We move with the right leg back and sit on the knee.
- Then, we get up and pull forward, as if we are punching.
- Repeat the exercise with the other leg. We alternate the required number of times.
Deadlift
- Standing, we hold dumbbells in our hands, stretching them along the body.
- Knees slightly bent.
- We fold the body of the body, at the same time that we push the ass backwards, as if we were going to sit. We lower the dumbbells as much as possible, keeping the back straight (any curvature is prohibited),
- We stayed in this position for a few seconds, then stood up.
- During exercise, you should carefully monitor your back, otherwise there will be no effect.
"Horse" exercise
- Stay on all fours. We keep the back straight, the gaze is turned downwards.
- Lift your right leg, bent at the knee at a 90 degree angle, upwards. We try to do the maximum lifting.
- Then we go back and repeat the same thing, but with the left foot.
Board
- We accept the starting position - we lie on our stomachs on a gym mat or on the floor.
- The arms are bent at the elbows and act as a support.
- Stand on tiptoe.
- Keep your body straight, straight, without bending at your lower back.
- We remain in the accepted position for as long as possible.
Jumping with a deep squat
- We put our feet shoulder-width apart.
- Take a jump and immediately descend to the deepest squat possible.
- Immediately jump up from the squat, but with your body turned to the right. We sat down again.
- Then we jump to the left side, immediately crouching.
- We do these squats, turning in all directions.
How to improve the effectiveness of a series of exercises at home
Full legs are not the only problem for modern women. With the accumulation of fat, an unpleasant "orange peel" or cellulite occurs, which is even more difficult to get rid of.
Therefore, it is recommended to combine sets of exercises at home or at the gym with other useful procedures and tools:
- Foot massage. At home, it's incredibly simple. We start with simple caresses on the thighs and thighs, then, slowly and gradually, we move on to intense circular movements. To enhance the effect, you can use various cosmetics, for example, a type of heating, which will speed up the fat burning process. The ideal is to also periodically visit an anti-cellulite massage professional (especially for those who are contraindicated in some independent manipulations with the skin).
- Use of nourishing, exfoliating creams that increase skin elasticity. If you are losing weight intensely, it is essential to take care of your skin to avoid sagging. The best universal remedy is olive oil. Not only will it leave your skin in perfect condition, it will also provide a rejuvenating effect.
Working the body requires a serious approach and careful preparation, especially when it comes to a part of the body such as the legs. Only an integrated approach will help you become the owner of appetizing ways that spark the imagination of men and cause envy in women.
Following our advice, you will quickly return to great shape, reach the figure of your dreams, which will leave you enchanted for many years.