Every woman dreams of having long, beautiful, 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 hips.
We should not forget about such a phenomenon as cellulite, which looks very unaesthetic and makes you forget about mini skirts and sexy, open swimsuits.
Special exercises to lose weight legs help you no longer think about such a phenomenon as fat. Combined with proper nutrition and cosmetic procedures, the result will be more than impressive.
The basics of successful weight loss
Where do I start? It is not enough just to compose a set of exercises to train at home or in the gym. You need to reconsider your lifestyle, make serious adjustments in it. A healthy lifestyle is an excellent opportunity to normalize the work of your body, to constantly control the level of fat.
The basics of effective weight loss in a selected part of the body:
- Healthy sleep.The optimal time for sleep is 7-8 hours. Resting, the body recovers, stores energy for the next day, so the workout is much more efficient and burns more calories.
- Constant physical activity.In a sedentary lifestyle, the metabolism slows down significantly, which makes fat accumulate much faster and it is much harder to get rid of it later. It is worth constantly moving, walking in the fresh air, going upstairs in the house not by elevator, but by walking up the stairs. In this case, the metabolism will gradually accelerate.
- Proper nutrition.This is the most important moment in the process of getting rid of those extra pounds. Agree, for a long time you will fight cellulite on the thighs and hips, eating only rolls, chips, pasta and other junk food. If you are initially very overweight, you can spend a few days on the buckwheat unloading day or go on a diet. Then gradually move to a proper diet with clear control of proteins, fats and carbohydrates.
Following three simple rules, losing weight in the gym or at home will be much faster and long-lasting.
Choice of workload: rules for performing exercises
Is your lifestyle adapted? We then commit to a set of exercises as well as an approach to implementing our plans. The training plan is developed for each person individually, taking into account many factors. Body type, starting weight, diet, lifestyle and fitness level have the greatest influence. We must also not forget that large volumes of the thighs can depend not only on the accumulation of fat, but also on the inflated muscles.
All this in combination helps to choose the most optimal option for training at home, as well as the load that a woman or a man can withstand in the initial stages of weight loss.
When doing leg workouts, you need to follow a few simple rules:
- If the main task is to lose weight, not to gain muscle mass, then your own weight when performing elements will be enough to achieve your goal. Otherwise, a variety of weights will be needed, ranging from simple bottles filled with water to dumbbells and barbells.
- Compliance with regularity. It is very important that the classes are held regularly. For beginners, three times a week is enough. More experienced athletes can train at least five times.
- When taking a set of exercises, you should not take too long breaks. If you feel tired after the next element, you do not need to finish the workout. We just reduce the intensity of the performance. The break between sets and exercises should be no more than one minute.
- A comprehensive approach to muscle training. We choose exercises during which all muscles will be involved.
Note.During weight loss, fat does not leave one place. Similarly, there is no muscle exercise. All the proposed elements are aimed at a comprehensive training of the muscles of a particular area, but with an emphasis on the desired part of the body.
The best leg exercises at home
There are two options for removing foot fat: the gym and your own home. Of course, you can turn to an experienced trainer who will prepare a program, help you choose food and fully organize the whole process of weight loss. But it costs money, which is not always enough. The development of thighs and hips at home is accessible to everyone. You can do the exercises at any convenient time without spending a penny.
Time is limited only by the desire and ability of the one who loses weight.
Helpful Hint.Experts recommend gradually increasing the load, starting with short workouts lasting no more than 20 minutes. Gradually increase the number of repetitions, add new exercises to the complex.
Here are some effective movements that will help you lose weight and look beautiful.
Remove legs
- We lie on the floor. We rest the head on the arm folded at the elbow.
- Rotate your legs up.
- Then we roll over to the other side and repeat the exercise.
- The item can be made in an upright position with an emphasis on a stool, sofa or four legs.
Squatting
- We stand upright. We stretch our arms along the seams. You can take a dumbbell or other weighing material.
- We put our legs wider than shoulder level, we turn the socks apart.
- Squat, but not at maximum depth. The curved knee joint should form a right angle.
- Do the exercise slowly, breathing freely.
Attacks
- We stand straight, straightening 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 rise back, by analogy we repeat for the other limb.
- We attack the same number of times on both legs.
- To maximize muscle strain, we try to go as far as possible.
Strike Attacks
- We stand in the starting position, as in the classic strokes. We keep our hands in the lock at chest level.
- We attack with our right foot back, we sit on the knee.
- Then we lift it and pull it forward as if we were hitting.
- Repeat the exercise on the other leg. We alternate the required number of times.
Deadlift
- In an upright position we hold dumbbells in our hands, stretching them on the body.
- Knees slightly bent.
- We bend the body, while pushing the buttocks back, as if sitting. Lower the dumbbells as low as possible while keeping your back straight (any curvature is prohibited),
- We fixate in this position for a few seconds, then rise.
- You should watch your back carefully during the exercise, otherwise it will have no effect.
Exercise "con"
- Get on all fours. We keep our backs straight, our gaze is directed downwards.
- Lift the right leg, bent at the knee to an angle of 90 degrees, up. We try to make the maximum lift.
- Then we return it and repeat the same, but with the left foot.
Board
- We accept the starting position - we lie on our stomachs on a gymnastic mat or floor.
- The arms are bent at the elbows and act as a support.
- Get on your toes.
- Keep your body upright, upright, without bending at the lumbar region.
- We stay in the accepted position for the maximum possible time.
Deep squat jumping
- We put our feet shoulder-width apart.
- Jump and immediately descend into the deepest possible squat.
- Jump up immediately from a squat, but with the body facing to the right. We sit down again.
- Then we jump to the left, immediately falling into a squat.
- We do these squats, turning in all directions.
How to improve the effectiveness of a set 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 develops, which is even harder to get rid of.
It is therefore 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 by simply stroking the hips and thighs, then slowly, gradually moving to circular intense movements. To enhance the effect, you can use various cosmetics, such as warming type, which will speed up the process of burning fat. Ideally, also periodically visit a professional anti-cellulite massage (especially for those who are contraindicated in some independent skin manipulations).
- Use nourishing creams, scrubs that increase skin elasticity. If you lose weight intensely, it is imperative to take care of your skin to avoid sagging. The best universal remedy is olive oil. This will not only bring your skin in perfect condition, but will also provide a rejuvenating effect.
Working on your body requires a serious approach and careful preparation, especially when it comes to such a part of the body as the legs. Only an integrated approach will help you become the owner of appetizing forms that excite the imagination of men and cause envy in women.
Using our tips, you will quickly return to great shape, you will achieve the figure of your dreams, which will make you happy for many years.