Slimming Exercises

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 very quickly deposited in the thighs and thighs.

We must 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 for slimming legs help you no longer think about such a phenomenon as fat. Combined with proper nutrition and beauty treatments, the result will be more than impressive.

The Basics of Successful Weight Loss

Where to start? It's not enough just to put together a set 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 control the level of fat.

The basics of effective weight loss in a selected body part:

• Healthy sleep.The optimal sleep time is 7-8 hours. 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 it becomes much more difficult to get rid of them later. It is worth constantly moving, taking walks in the fresh air, going up to your floor 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, you will struggle with cellulite on your thighs and thighs for a long time, eating only buns, chips, pasta and other junk food. If there is a lot of excess weight initially, you can spend several days on the unloading day on buckwheat or sit on some kind of diet. Then gradually switch to the correct diet with a clear control of proteins, fats and carbohydrates.

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

Is your lifestyle adjusted? Next, we are engaged in a set of exercises, as well as an approach to implementing our plans. The training plan is worked out for each person individually, taking into account numerous factors. Body type, starting weight, diet, lifestyle and fitness level have the greatest impact. We must also not forget that large volumes of thighs can depend not only on fat accumulations, but also on 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 man can withstand at 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 gain muscle mass, then your own weight when performing elements will be quite enough to achieve your goal. Otherwise, a variety of weights will be required, ranging from simple bottles filled with water to dumbbells and barbells.
• Compliance with regularity. It is very important that classes are held regularly. For beginners, three times a week are enough. More experienced athletes can train at least five times.
• When performing a set of exercises, you should not take too long breaks. If you feel tired after the next element, you do not need to end the workout. We just reduce the intensity of the execution. Rest between sets and exercises should be no more than 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 are aimed at working out the muscles of a specific area in a comprehensive manner, but with an emphasis on the desired part of the body.

Best Leg Exercises at Home

There are two options for getting rid of fat on your legs: the gym and your own home. Of course, you can turn to an experienced trainer who will draw up a program, help you choose food and completely organize the entire process of losing weight. But it costs money, which is not always enough. Working out the thighs and hips at home is available for everyone. You can do the exercises at any convenient time, while not spending a penny.

Time is limited only by the desire and capabilities of the one who is losing weight.

Helpful 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 slim and look beautiful.

Leg Swing

• We lie down on the floor. We rest our head on the arm bent at the elbow.
• Swing the leg on top.
• Then we roll over 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 stand in a standing position. We stretch our arms at the seams. You can take a dumbbell or any other weighting material.
• We put our legs wider than shoulder level, turn the socks apart from each other.
• Squat, but not to the maximum depth. The bent knee joint should form a right angle.
• Do the exercise slowly, breathing freely.

Lunges

• We stand straight, straighten our shoulders as much as possible. We keep our head 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 lunges the same number of times on both legs.
• To maximize the load on the muscles, we try to step as far as possible.

Lunges with punches

• We stand in the starting position, as in classic lunges. We keep our hands in the lock at chest level.
• We lunge with the right leg backward, sit down on the knee.
• Then we lift it up and pull it forward, as if we were making a punch.
• Repeat the exercise on the other leg. We alternate the required number of times.

Deadlift

• In a standing position, we hold 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 ass back, as if we are going to sit down. We lower the dumbbells as far down as possible, while keeping our back straight (any curvature is prohibited),
• We fix ourselves in this position for a couple of seconds, then we rise.
• During the exercise, you should carefully monitor your back, otherwise there will be no effect.

Exercise "horse"

• Get on all fours. We keep the back straight, the gaze is directed down.
• Raise the right leg, bent at the knee to an angle of 90 degrees, up. We try to do the maximum lift.
• Then we return it and repeat the same thing, but with the left foot.

Plank

• We accept the starting position - we lie down on our stomach on a gymnastic mat or floor.
• The arms are bent at the elbows and act as a support.
• Stand on our toes.
• Keep the body straight, straight, without bending in the lumbar region.
• We stand in the accepted position for the maximum possible time.

Jumping with a deep squat

• We put our feet shoulder-width apart.
• Take a jump, and immediately descend into the deepest squat possible.
• Immediately jump out of the squat upward, but with the body turning to the right side. We sit down again.
• Then we jump to the left side, immediately dropping 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 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 simple stroking of the thighs and thighs, then slowly, gradually move on to circular intense movements. To enhance the effect, you can use various cosmetics, for example, a warming type, which will speed up the process of fat burning. 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 to perfect condition, but 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 advice, you will quickly return to great shape, achieve the figure of your dreams, which will delight you for many years.