Every woman dreams of having long, beautiful and slender legs. If the length depends entirely on heredity, then you can work on harmony and beauty, achieving the desired result over time. Unfortunately, this particular part of the body is considered one of the most problematic, difficult to lose weight. Fat deposits are deposited very quickly in the thighs and thighs.
We must not forget a phenomenon like cellulite, which looks very unsightly and makes you forget the sexy and open miniskirts and swimwear.
Special exercises to lose weight 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 basis for effective weight loss
Where to start? It's not enough just to put together a series of exercises to train at home or in the gym. It is necessary to reconsider your lifestyle, make serious adjustments to it. A healthy lifestyle is an excellent opportunity to normalize the work of your body, to constantly check the level of fat.
The basis for effective weight loss in a selected body part:
- Healthy sleep.The optimal sleep time is 7-8 hours. By resting, the body recovers, stores energy for the next day, so that the workout is much more effective and more calories are burned.
- Constant physical activity.With a sedentary lifestyle, the metabolism slows down significantly, which is why fat accumulates much faster and becomes much more difficult to get rid of later. It is worth constantly moving around, taking walks in the fresh air, climbing to the floor of the house not by elevator, but by climbing the stairs. In this case, the metabolism will gradually accelerate.
- Proper nutrition.This is the most important time in the process to get rid of those extra pounds. Agree, you will fight cellulite on thighs and thighs for a long time, eating only buns, chips, pasta and other junk food. If there is a lot of excess weight at first, you can spend several days the unloading day on buckwheat or sit on some kind of diet. Then gradually move to the correct diet with clear control of proteins, fats and carbohydrates.
By following three simple rules, losing weight in the gym or at home will be much faster and with a long-term effect.
Load selection: rules for doing exercises
Has your lifestyle changed? Subsequently, we are engaged in a series of exercises, as well as an approach to the implementation of our plans. The training plan is developed individually for each person, taking into account numerous factors. Body type, starting weight, diet, lifestyle and fitness level have the biggest impact. We must also not forget that large volumes of the thighs can depend not only on the accumulations of fat, but also on the pumped muscles.
All this in combination helps to choose the most optimal training option at home, as well as the load that a woman or a man can bear in the initial stages of weight loss.
When doing leg workouts, there are a few simple rules to follow:
- If the main task is to reduce weight and not to increase muscle mass, your own weight when performing the elements will be enough to achieve your goal. Otherwise, a variety of weights will be needed, ranging from simple water filled bottles to dumbbells and barbells.
- Respect for regularity. It is very important that classes are held regularly. For starters, three times a week is enough. More experienced athletes can train at least five times.
- When doing a set of exercises, you shouldn't take too long breaks. If you feel tired after the next item, you don't need to finish the workout. We only reduce the intensity of the execution. The rest between sets and exercises should not last more than one minute.
- A complete approach to muscle training. We select exercises during which all muscles will be involved.
Note.During weight loss, fat leaves no place. Likewise, there is no single muscle exercise. All proposed elements are intended to train the muscles of a specific area in a comprehensive way, but with an emphasis on the desired body part.
The best leg exercises at home
There are two options for getting rid of leg fat: the gym and your home. Of course, you can turn to an experienced trainer who will work out a program, help you choose your food and fully organize the entire weight loss process. But it costs money, which isn't always enough. Thigh and hip workout 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 abilities of those who are losing weight.
Useful hint.Experts recommend gradually increasing the load, starting with short workouts, lasting no more than 20 minutes. We gradually increase the number of repetitions, add new exercises to the complex.
Here are some effective movements to help you get slim and beautiful legs.
Swing of the legs
- We lie down on the floor. We rest our head on the arm bent at the elbow.
- Swing your leg up.
- Then we turn to the other side and repeat the exercise.
- The element can be made in a standing position with an emphasis on a stool, sofa or on all fours.
Plie Squat
- We are standing upright. We stretch our arms along the seams. You can take a dumbbell or any other weighting material.
- We put the legs wider than shoulder level, we separate the socks from each other.
- Squat, but not at maximum depth. The bent knee joint should form a right angle.
- Do the exercise slowly, breathing freely.
Lunges
- Let's stay straight, straighten our shoulders as much as possible. We keep our heads straight, our gaze is directed forward. Hands down.
- Take a big step forward so that the bent leg forms a right angle.
- We get up, by analogy we repeat it for the other limb.
- We do lunges the same number of times on both legs.
- To maximize the load on the muscles, we try to step as far as possible.
Punch lunges
- We are in the starting position, as in the classic lunges. We keep our hands in the lock at chest height.
- We throw the right leg backwards, sit on the knee.
- Then we lift it up and pull it forward, as if we are making a fist.
- Repeat the exercise on the other leg. We alternate the required number of times.
Deadlift
- In a standing position, we hold the dumbbells in our hands, stretching them along the body.
- Knees slightly bent.
- We bend the body of the body, at the same time pushing the butt back, as if we were to sit down. We lower the dumbbells as low as possible, keeping the back straight (any curvature is prohibited),
- We fix ourselves in this position for a couple of seconds, then stand up.
- During the exercise, you should carefully monitor your back, otherwise there will be no effect.
Exercise "horse"
- Get on all fours. We keep our backs straight, our gaze is directed downwards.
- Raise your right leg, bent at the knee at a 90 degree angle, upward. We try to do maximum lifting.
- Then we return it and repeat the same thing, but with the left foot.
Plank
- We accept the starting position: we lie on our stomach on an exercise mat or on the floor.
- The arms are bent at the elbows and serve as a support.
- Stay on our toes.
- Keep your body straight, straight, without bending over in the lower back.
- We remain in the accepted position for the maximum possible time.
Jumping with a deep squat
- We put our feet shoulder-width apart.
- Take a leap and immediately descend into the deepest squat possible.
- Immediately jump out of the squat straight up, but with the body turning to the right. We sit down again.
- Then we jump to the left side, immediately falling into a squat.
- Let's do these squats, turning in all directions.
How to improve the effectiveness of a series of exercises at home
Full legs aren't 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 in the gym with other useful procedures and tools:
- Foot massage. At home it is incredibly simple. We start with a simple stroking of the thighs and thighs, then slowly, 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. Ideally, also periodically visit a professional anti-cellulite massage (especially for those who are contraindicated in some independent manipulations with the skin).
- Use of nourishing creams, scrubs that increase the elasticity of the skin. If you are losing weight intensively, it is imperative to take care of your skin to avoid sagging. The best universal remedy is olive oil. It will not only bring your skin in perfect condition, but it will also provide a rejuvenating effect.
Working on your 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 to become the owner of appetizing forms that excite the imagination of men and cause envy in women.
Using our tips, you will quickly get back in great shape, achieve the figure of your dreams, which will delight you for many years.