In the modern world, it is fashionable to follow different diets and play sports. Every woman dreams of losing weight and achieving perfect physique in a short time.
The cult of beautiful, slim legs is becoming more relevant than ever. To make the legs of a woman attractive requires a lot of care. Diet alone is not enough for this. A special set of exercises is needed for them to be consistent and harmonious.
Slimming exercises are the only way to remove the accumulated fat and help tone glutes, calves and thighs.
Exercises for slim legs
In order to achieve the desired weight loss results, it is important to keep in shape.
Any exercise for legs or other parts of the body requires some important rules to be followed:
- Quality of training based on regularity and a healthy diet.
- A complete diet and diet is very important for weight loss.
- Also observe the daily fluid intake rate - 2/2, 5 liters per day. It should be clean, non-carbonated water.
- It is recommended to do exercises 2 or 3 times a week.
- To ensure that exercise is not harmful, it is important to warm up regularly to warm up the muscles before each training session.
Basic exercises to lose weight in hips and legs at home:
- Low squat. We stand straight, feet shoulder width apart. We put our hands on our belts and squatted low. I couldn't tear my legs off the floor while squatting. The number of repetitions is from 30 to 40 times;
- Go back. We kneel, keep our back straight. We straighten one leg back and swing it up, straightening all the time. Then, we do the same with the second limb. Repeat - 30 - 40 times;
- Swing the rope from a lying position. I lay on my stomach, my hands under my chin. Then, one by one, the knee bends, we swing it up. Repeat - 30 - 40 times.
- Squats 50-60 times;
- Jump rope;
- Stretch (stretches the hips and buttocks).
Muscle tension is an effective exercise to lose fat in the hips and buttocks. At home, you can quickly remove hips, fringe, tone butt, and achieve an elastic, attractive body.
For slim legs and elasticity of your butt, swimming in a swimming pool, aerobics and cycling will be effective. Morning jogging in the fresh air and long walks are very helpful.
An effective program for the thighs and legs
To achieve good weight loss results, you need to do exercises for 2-3 weeks. At home, you can get rid of your obnoxious hips and sagging legs with continuous exercise.
Effective thigh and leg slimming exercises will help you achieve the standard, sexy body you want:
- Squatting wide. We spread our legs, with toes outstretched. We stuck our ass back. We squat gently, pause (for 5-7 seconds) and stand up. The back is straight. The number of repetitions is 30-40 times.
- Plie. Put heels together and tiptoe. You can also do it near the wall. We do a slow squats, pausing in a lower position. Then we return to the starting position (30-40 reps);
- We take the ball, spread our legs wide and squeeze it (distance above the knee). We hold the ball on our hip, squat slowly (20-30 reps);
- We lie on our back and press the ball with our knees (30 seconds). At the same time, alternately, we stretch and loosen the hips (20 reps).
Homework set includes exercises for specific muscle groups.
At home you can take simple steps to remove the sides and tone the buttocks:
- Performs swivel and pivot;
- Use a towing bike, exercise bike;
- Do lunges;
This effective set of exercises to lose weight and limbs will help you quickly get rid of unnecessary blemishes in a week:
- Stand up straight with your back straight. Then we make one movement, as if we want to sit on a couch. We don't finish squats (20-40 reps);
- We fell to our knees, but stood up slightly so we almost hit the floor. Straight body. The fore knee should not exceed the toe line. In this position we rise up a few centimeters, and then we lower ourselves back down. "Spring" (20-30 times);
- We stood near the chair and grabbed its back with our hands. We retract one leg. Pull up the socks as much as possible. After that, we lower our limbs. In this case, we don't touch the floor surface (20-30 times).
If you decide to lose weight and get rid of a few centimeters of leg volume, you don't have to wait for a quick result. Each person's body weight loss process is different: for some people it becomes noticeable in 4-5 days, and in others 7-10 days.
This is a set of exercises for girls that can be easily done at home.
- Great home exercise for a sagging butt - pelvic lift
The most effective trick is to lift the pelvis. We lie on our back and lift our bodies up. The heel is as close to the buttocks as possible. We lift our bodies 30-40 times. Then, on the last lift, we freeze and try to stay in this position for 40-60 seconds.
- Calf and calf fat loss exercises
Turn your back to the back of the chair, press your butt against your back. We hold our hands on the back of the chair and stand on tiptoes. We perform a stretch of the hind limbs.
Complete program for legs, sides and abdomen
Leg, side, and abdominal slimming exercises will help you permanently forget about excess weight and achieve a slim figure.
Many people dream of having ideal bodies such as fluffy belly, elastic, swollen breasts and butt.
Comprehensive weight loss method will help you achieve the results you want:
- Exercises for all groups of abdominal muscles;
- Stretches all muscle groups (chest muscles; neck muscles, arms, legs, thighs, buttocks);
- Butt exercises;
- Back and waist exercises;
- haphazard and swings;
- Jump rope;
- Healthy diet and eating;
- Drink plenty of water.
Crunches are considered effective at-home belly and thigh slimming exercises.
- We lay on our back and put our feet on the floor. We put our hands behind our heads and spread our elbows to the side. Lift your body up to your knees. Be sure to exhale. When we inhale, we go back. We do it 30-40 times. (To be effective you can do approaches - 3 approaches 30 times)
Another important factor is leg lift.
- Press your back to the floor. Raise your legs and keep them straight. The arms are located along the body. Slowly lower the lower limb to the floor, but do not touch it, then lift it back up. At the same time, the back side does not deviate from the floor. The number of repetitions is 30-40 times.
To plan such weight loss, it is important to follow a holistic approach. In addition to physical activity, attention should be paid to proper nutrition. The diet should be rich in vegetables, fruits, and foods rich in protein.
A great way to get rid of obnoxious sides is by massaging or wrapping an anti-cellulite towel. Such processes will help to embrace the form and achieve elasticity.