In sexy legs: the strength and attractiveness of a woman. This is the part of the body that men pay special attention to, admire and cannot resist. But what to do if instead of thinness you have become hostage to fullness and cellulite in this part of the body? We will see how to lose weight in the legs and hips without harming the body, find out what needs to be done for this and how to combine the advice of cosmetologists, nutritionists and trainers.
Sport for slim legs
Girls are interested in how to lose weight in the legs without pumping up the muscles. This is a completely logical question, since the strongly prominent muscles of the lower limbs do not paint a fragile figure. However, don't worry about sporting loads. After all, in order to over-pump the muscles, you will have to constantly lift heavy weights with your legs. If you play sports without using additional weighting agents, this will only reduce the volume of the hips, make the skin toned and elastic.
Consider how to lose weight in the legs with the help of sports.
- Jumping rope. To lose weight in the legs as quickly as possible, this technique is used by ballerinas. It will work for you too. The main rule is to exercise every day on an empty stomach for 20 minutes. You need to jump on both legs for 3 minutes; for the next two minutes, alternately advance the right and left leg while landing; then 3 minutes we jump, landing alternately with the right or left foot; let's repeat the complex again.
- I swim. If you don't know how to make your legs lose weight fast, sign up for a swimming pool. Swimming will help you build a beautiful, toned figure, because these activities burn more calories than any other sport. This is due to the fact that the water temperature in the pool is always kept within 22-23 ° C, which means that the body will consume energy not only for physical exercises, but also for heating. Swimming without hands will help make full legs more graceful, so you will give maximum load to problem areas.
- Bicycle or stationary bike. If you have a bicycle, ride it as often as possible away from the smog and dust of the city. Fresh air promotes the breakdown of fat cells and accelerates metabolism. Such walks will show you how to quickly lose weight in the legs and buttocks, since not only the muscles of the lower extremities, but also the buttocks are involved when pedaling. You can slim your legs in the absence of two-wheeled transport in the house to the gym, train on an exercise bike for at least 40 minutes 3-4 times a week.
- Hiking. Taking a moderate step is another effective way to show you how to slim down your legs. Get in the habit of going for a walk before going to bed, it is useful not only for the figure, but also for the nervous system. Looking at the architecture of the city or admiring the beauties of nature for just 2-3 hours, you can burn about 500 kcal that you received per day with food. It is important after such a trip not to eat anything, but to immediately prepare for bed and go to bed. You will be able to fall asleep very quickly and deeply and the stored fat will be used by the body to ensure its performance.
- Run. How to make your legs lose weight while running, many women think. Every day you need to practice for 10-30 minutes, gradually increasing the time. When you hit the half hour mark, it's time to jog your daily ritual. The lesson begins with a brisk walk, then jogging and finally a slow run. By exercising regularly, you will get swollen and toned shapes, the extra centimeters will go away, the legs will become seductive and attractive.
Workouts at home
But more and more girls are wondering how to lose weight in the legs at home. Free video exercises are available that will help make the lower limbs as attractive as possible. You can choose ready-made programs from leading fitness instructors yourself by reading reviews about them. You can also independently choose a complex that needs to be done in order to lose weight Polishes.
Most popular leg exercises:
- Squat. We put our feet shoulder-width apart, hands at the seams. As we exhale, we lower ourselves, imagining that we are now sitting on some kind of support, for example a sofa. At the same time, we keep the stomach retracted, the hands rise up to become perpendicular to the floor. Feet do not come off the floor, the main load is on the heels. When the knees take a 90 ° angle, we begin to return to the starting position, as we lower our arms, we take a breath. This exercise will help girls who have thick legs and don't know how to lose weight. We do 10 times 3 approaches.
- Swing your legs, lying on your side. We go down to our side, the lower arm is bent at the elbow, this will be our support. We vigorously lift the upper leg, it should remain level and slowly lower it. For each leg, repeat the swings 20 times. This is a great way for those who do not know how to lose weight in the legs and buttocks.
- Leg raises. Stand sideways to the wall, first lift one leg 10 times forward, sideways and back. Cannot be bent at the knee. Next, turn the other side towards the wall and repeat the complex for the undeveloped leg.
- Plie. Suitable for those who do not know how to lose weight quickly and effectively, training the inner thigh. This method will help combat flabby Poles, as their inner part is not used when walking or running. Put your feet a little wider than shoulder width, spread your socks apart. Hands are crossed in the castle in front of you, the back is straight, the stomach is pulled in. On the exhale, we sit down, spreading our legs to the sides, having reached the lowest point, during inhalation we rise to the starting position. We do at least 15 sessions of this type and after 2 weeks we enjoy swollen and toned buttocks and legs.
- Swing your legs, lying face down. Lie on your stomach, lean on your bent knees. Alternatively, raise your straight legs back and forth. We do 20 times for each leg. This exercise will become indispensable for those who do not know how to lose weight in their legs.
Plan your diet
Is there a special diet to lose weight in legs and hips? There is no specific system that will help you get rid of body fat locally, but there are nutritionist tips you can use to dramatically speed up the reduction in volume in problem areas.
We will consider what you need to eat in order to quickly tidy up your figure at home and enhance the training effect. We will also know the products that best eliminate from the diet, or at least minimize their use.
Table of prohibited products
|Name of the products||Damage to slender legs|
|Fatty meat, lard, offal.||A large amount of fat that does not have time to be transformed by the body into useful energy and is deposited under the skin and between the muscles.|
|Fried, butter, refined vegetable oils.||The increase in the content of harmful cholesterol, which clogs blood vessels, makes them less elastic, inhibits the process of breaking down fat and removing toxins.|
|Refined cereals, soft wheat flours, flour derivatives, soft wheat pasta.||They contain a large amount of fast carbohydrates, which tend to turn into fat deposits in problem areas.|
|Cakes, pastries, sweets, sugar, fizzy drinks, high-calorie desserts.||These products are also high in sugar, and store-bought cream desserts also contain trans fat. These substances are harmful to our cardiovascular system, the figure and the body as a whole, so it is better to refuse them.|
|Canned foods, store-bought sauces, marinades, pickles, sausages, smoked meats.||Products of this group contain a large amount of preservatives, artificial dyes and other harmful substances. They also contain a lot of salt, which holds water in the body and slows down the weight loss process.|
|Dairy products and fatty dairy products.||These foods should not be consumed to slim your legs, as they contain a large amount of calories, and our job is to limit their consumption.|
|Coffee, black tea, alcohol.||Drinks of this group are diuretics, they remove healthy water from the body, which inhibits metabolism and the breakdown of body fat.|
Table of permitted products
|Name of the products||Benefits for slim legs|
|Lean meat and fish, low-fat dairy and dairy products without additives and sugar, eggs.||Eating these foods is very helpful in keeping your muscles in good shape, as they contain a lot of protein, the building "material" of each of our cells in the body. But beware of egg yolks, no more than 3 pieces can be consumed. in Week.|
|Raw cereals (brown rice, barley, oats, barley and buckwheat), durum wheat pasta, rye bread, cereals.||If you don't know what to do to saturate the body with useful energy, these products are perfect. Reviews of nutritionists confirm that they contain slow carbohydrates, which the body gradually spends on useful things and does not store in reserve under the skin.|
|Fresh greens, greens, lettuce.||If you don't know what to do to slim your legs, just compose your menu so that 50% of it is taken up by these products. They are rich in vitamins and other useful elements. But the main "trump card" is fiber, it saturates for a long time, swells in the stomach, contains almost no calories, gently removes toxins and toxins, stimulates intestinal motility and starts the metabolism.|
|Berries and fresh fruit (except banana, dates and grapes), dried fruit, unroasted nuts without salt and sugar.||These treats are also packed with nutrients and fiber, not only will they give you taste pleasure, but will also help you lose weight fast. These foods are best used as snacks in small quantities.|
|Spicy spices.||Suitable for those who do not know how to lose weight quickly legs and hips, and suffer from swelling of the limbs. Spicy spices remove excess fluids from the body and accelerate blood circulation, which has a positive effect on the fat breakdown process.|
|Natural mineral water.||You need to drink at least 2 liters a day, especially if you are actively involved in sports. Water removes toxins and toxins, stimulates the digestive tract, improves metabolic processes, cleanses the kidneys.|
If you want to have thin legs, the photo of which will delight you and everyone around you, you can combine proper nutrition and physical activity with cosmetic procedures.
Salons now offer their clients various hardware techniques that have a devastating effect on body fat. You can get rid of extra centimeters and cellulite with the help of:
- laser lipolysis (coagulation of the vessels that feed adipose tissues with a laser);
- RF-lipolysis (destruction of the fat cell shell by a high frequency electric field);
- cryolipolysis (exposure of fat cells to low temperatures, which leads to their gradual death);
- ELOS technologies (simultaneous influence on fat cells by high frequency electric current, infrared radiation and vacuum roller massage);
- LPG massage (a combination of vacuum, vibration and mechanical influence).
The power of self-massage
In addition to high-tech salon procedures, you can take advantage of self-massage. Before describing his technique, let's find out why the legs are losing weight. The burning of body fat directly depends on the calorie deficit and the speed of metabolic processes.
If we perform our foot massage, we will accelerate the blood circulation in the subcutaneous layer and increase the lymphatic flow. These processes are simply necessary for the effective burning and removal of fat cells from the body.
Start doing the self-massage from the feet, slowly climbing higher. It will also be useful for those girls who have very thin legs, as it not only improves health, but also relaxes. Use light massage movements, pinch, rub. Do not stay longer on problem areas, all areas should be resolved evenly.
Use a special oil or oily cream for massage, so that you can firm the skin and nourish it with beneficial substances.
If you decide to adjust the figure as a whole or to process certain areas, be prepared for painstaking daily work.
No Chinese "artisan" weight loss rings or sauna effect shorts will not work if you lie down on the sofa and stuff yourself with sweets and pizza.
Only if you combine these fashionable devices with proper nutrition, regular workouts, cosmetic procedures, you can make your legs and hips attractive and slim.