Slimming exercises

Every woman dreams of having long, beautiful, slim legs. If the length depends entirely on heredity, then you can work on harmony and beauty and, over time, achieve the desired result. Unfortunately, this particular part of the body is considered to be one of the most problematic and hardest to lose. Fat deposits settle very quickly in the thighs and thighs.

We must not forget a phenomenon like cellulite, which looks very unaesthetic and makes you forget about mini skirts and sexy, open swimsuits.

Special exercises for slimming legs will help you stop thinking about a phenomenon like fat. When combined with proper nutrition and beauty treatments, the result will be more than impressive.

The basics of successful weight loss

Where do I start? It is not enough just to put together a series of exercises to work out at home or at the gym. It is necessary to rethink your lifestyle and make serious adjustments. A healthy lifestyle is an excellent opportunity to normalize the work of your body and constantly control fat content.

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

• Healthy sleep.The optimal sleep time is 7-8 hours. At rest, the body recovers, stores energy for the next day, so that training is much more effective and more calories are burned.
• Constant physical activity. With a sedentary lifestyle, your metabolism slows down significantly, which is why fat accumulates much faster and becomes much more difficult to get rid of later. It is worthwhile to move around all the time, take a walk in the fresh air and not take the elevator but up the stairs to your floor in the house. In this case, the metabolism gradually accelerates.
• Proper nutrition.This is the most important moment to shed those extra pounds. Agree, you will struggle with cellulite on your thighs and thighs for a long time and only eat buns, french fries, pasta and other junk foods. If there is a lot of excess weight at first, then on the day of unloading, you can spend several days on buckwheat or go on a diet. Then gradually switch to proper nutrition with clear control over proteins, fats and carbohydrates.

According to three simple rules, losing weight in the gym or at home is much faster and has long-term effects.

Load selection: rules for exercises

Is your lifestyle adjusted? Next, we'll look at a series of exercises and an approach to implementing our plans. The training plan is worked out individually for each person, taking numerous factors into account. Body type, starting weight, diet, lifestyle and fitness have the greatest influence. We must also keep in mind that large thigh volumes can depend not only on fat accumulation but also on pumped muscles.

All of this in combination will help in choosing the most optimal exercise option at home, as well as the load that a woman or man can endure in the early stages of losing weight.

A few simple rules must be observed when training the legs:

• If the main task is to lose weight and not gain muscle mass, then your own weight when performing elements will be quite enough to achieve your goal. Otherwise, various weights are required, from simple bottles filled with water to dumbbells and barbells.
• Compliance with regularity. It is very important that classes take place regularly. Three times a week is enough for beginners. Experienced athletes can train at least five times.
• When doing a series of exercises, you shouldn't take too long breaks. If you feel tired after the next item, there is no need to stop exercising. We're just reducing the intensity of execution. The break between sets and exercises should not be longer than a minute.
• A comprehensive approach to muscle training. We choose exercises that involve all muscles.

Note.During weight loss, fat doesn't leave a place. Likewise, there is no single muscle exercise. All proposed elements are aimed at fully exercising the muscles of a specific area, but with the emphasis on the desired body part.

Best leg exercises at home

There are two ways to get rid of fat on your legs: the gym and your own home. Of course, you can turn to an experienced trainer who will create a program, help you choose what to eat, and fully organize the whole weight loss process. But it costs money, which is not always enough. Exercising the thighs and hips at home is possible for everyone. You can do the exercises anytime without spending a dime.

Time is only limited by the desire and ability of the person who is losing weight.

Helpful hint.Experts recommend increasing the load gradually, starting with short workouts that last no longer than 20 minutes. We gradually increase the number of repetitions and add new exercises to the complex.

Here are some effective movements to help you slim down and look beautiful.

Leg swing

• We lie down on the floor. We put our head on the arm, which is bent at the elbow.
• Swing your leg up.
• Then we roll over to the other side and repeat the exercise.
• The element can be made while standing, with the focus on a stool, sofa or on all fours.

Plie Squat

• We are standing. We stretch our arms at the seams. You can use a dumbbell or other weight equipment.
• We put our legs wider than shoulder height and twist the socks apart.
• Squats, but not to the maximum depth. The bent knee joint should form a right angle.
• Do the exercise slowly and breathe freely.

lunges

• We stand up straight and stretch our shoulders as far as possible. We keep our head straight, our gaze is directed forward. Hands down.
• Take a big step forward so the bent leg forms a right angle.
• We rise back, we repeat this analogously for the other link.
• We throw ourselves equally often on both legs.
• In order to maximize the load on the muscles, let's try to go as far as possible.

lunges with punches

• We are in the starting position as in classic lunges. We keep our hands in the lock at chest height.
• We throw ourselves back with our right leg and sit on our knee.
• Then we lift it up and pull it forward like we're punching.
• Repeat the exercise on the other leg. We change the required number of times.

Deadlift

• When standing, we hold dumbbells in our hands and stretch them along the body.
• Knees slightly bent.
• We bend the body of the body and at the same time push the ass back as if we were sitting down. We lower the dumbbells as low as possible while keeping our back straight (any bend is forbidden),
• We fix ourselves in this position for a few seconds, then we get up.
• During the exercise, you should carefully monitor your back, otherwise there will be no effects.

Exercise "horse"

• Get on all fours. We keep our backs straight, our gaze is directed downwards.
• Lift your right leg up, bent at the knee at a 90-degree angle. We try to get the maximum lift.
• Then we give it back and repeat the same thing but with our left foot.

plank

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

Jump with a deep squat

• We put our feet shoulder width apart.
• Take a jump and immediately get down into the lowest possible squat.
• Immediately jump up from a crouched position, but the body turns to the right. We sit down again.
• Then we jump to the left and immediately crouch.
• We do these squats and twist 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 appears, which is even more difficult to get rid of.

Therefore, it is recommended to combine exercise sets at home or in the gym with other useful procedures and tools:

• foot massage. It's incredibly easy at home. We start by simply stroking the thighs and thighs, then slowly and gradually move on to circular, intense movements. To enhance the effect, you can use various cosmetics, such as: B. a type of warming that speeds up the process of burning fat. Also, ideally, regularly attend a professional anti-cellulite massage (especially for those contraindicated in some independent manipulations with the skin).
• Use of nourishing creams, peelings that increase the elasticity of the skin. When you lose weight intensely, it is essential to take care of your skin to avoid sagging. The best universal remedy is olive oil. Not only does it bring your skin into perfect condition, it also has a rejuvenating effect.

Working on your body takes a serious approach and careful preparation, especially when it comes to a part of the body like the legs. Only an integrated approach will help you become the owners of appetizing forms that stimulate the imagination of men and arouse envy in women.

With our advice you will quickly return to good shape and achieve the figure of your dreams that will delight you for many years.