About slender legs, every woman dreams. Unfortunately, not all representatives of the weaker sex can boast of ideal forms. If nature has not rewarded with harmony, we will have to take the situation into our own hands. Combination of physical exercises, special diet and massage will help to lose weight quickly and effectively in the legs. And it is not necessary to visit the gym, you can do it at home.
General recommendations
To quickly and effectively lose weight, to achieve the desired result, it is important to understand the features of the figure. For each type of physique, there is a complex approach, through which you can get rid of excess fat on the hips and buttocks, making the legs slim and beautiful. It is clear that for weight loss of legs there is no separate diet. The effect should be on the whole organism. With excess weight to lose weight, it is important to adhere to the following recommendations:
- a pledge of 95% success lies in proper nutrition - you need to limit the amount of calories in your diet, eat healthy foods;
- it is advisable to give preference to aerobic training, combining them twice a week with power trainings;
- it is possible to use fat burners.
If the physique is thin, the following will be required:
- increased anabolism - you need to revise the diet, giving preference to foods high in protein;
- daily performance of strength training;
- The use of estrogens to stimulate the deposition of fat on the buttocks.
As you know, there are three basic types of figures: an apple, a pear, a rectangle. Representatives with the first physique differ in the absence of a waist. To become slimmer, cardio-operations will be required. It is important to do more approaches with short gaps. For a pear-shaped type of figure, classes on an ellipse, walking, cycling, squats are suitable. In this case it is important to pump up the upper part of the body. Exercise is desirable to perform at a moderate pace. Legs and buttocks need to be made thinner, but do not overdo it, otherwise you can pump muscles. For a rectangular figure, it is important to maintain the slender legs, but not to spoil what nature has already rewarded. As a physical exercise it is necessary to choose attacks, mahi. This will make the thighs and buttocks tightened. In addition, you need to lose weight on your stomach, which is achieved by adherence to a special diet and a set of exercises on the press.
Diet for weight loss legs
To quickly and effectively lose weight in the legs, it is important to correctly combine squats and other physical exercises with diet. Regarding nutrition, there are also several recommendations:
- in the diet must be present a lot of fruits and vegetables;
- for fatty, fried and sweet food a restriction is imposed;
- in the diet it is desirable to introduce soy, sprouted wheat and other foods with a high content of calcium and magnesium, which are necessary for the development of muscles;
- it is important to include in the menu products containing potassium, vitamins A and C (potatoes, leaf lettuce and others);
- Sharp dishes remove excess fluid from the body and increase blood circulation.
One of the main rules of the diet for weight loss is maintaining the drinking regime. You need to drink plenty of water, especially during training.
Effective exercises for rapid weight loss
Thanks to systematic physical exertion it will be possible to quickly and effectively lose weight in the legs at home. Each exercise is aimed at working out certain muscles. Using them in a complex, you can achieve a full result.
Exercise 1: Running
With the help of running, you can quickly get rid of fat on the hips, make the legs slim and fit, and lose weight in the rest of the body. It is important to choose the right clothes and shoes to ensure yourself comfortable during physical training. For starters, it's enough 10 minutes of jogging about 4 times a week. Running speed is moderate.
Exercise 2: Simple attacks
Thanks to this exercise, you can quickly pull up your legs in the region of the back of your thighs. To achieve higher efficiency, it is worth doing with dumbbells in hand. It is necessary to take the starting position standing, hands on the waist. One foot should be stepped forward, bend it in the knee at an angle of 90 degrees. The second leg is also bent at the knee, almost touching the floor. After returning to the starting position, you must repeat the same actions with the opposite leg. When performing the exercise, the back must be flat. It is enough to make about 15 such attacks with each foot.
Exercise 3: Squats
Squats help to lose weight in the buttocks and hips. First you need to take the original standing position, legs together. It is worth noting that deep squats in this case are inappropriate. It is enough to bend your knees at an angle of 90 degrees. The back should be straight, feet together. It is necessary to perform up to 15 sit-ups.
Exercise 4: Hands and Feet Lifts
This exercise allows you to lose weight in your legs in a short time. It is necessary, lying on the stomach, hands to pull forward, while lifting them together with the legs. It is important to stretch as far as possible. Exercise is performed up to 15 times. At the same time, one can feel how muscles contract in the buttocks and hips.
Exercise 5: The Swing
After kneeling and placing emphasis on straight hands, you need to slowly and serially raise your legs, straightening them. You need to make up to 10 lifts with each foot. It is important to keep your hands on the floor without tearing them from the surface.
Exercise 6: mahi Standing straight and with your hands in front of you, you need to alternately make flops with your legs. It is necessary to keep them even, without bending at the knees. It is advisable to touch the hand with each toe. This exercise allows you to pump up the buttocks and work out the muscles of the thighs.
Foot massage
Carrying out a complex of exercises and adhering to a diet for weight loss of legs, it is important not to forget about one more method that will help you get slim much faster. Of course, with the help of massage, you can not completely get rid of fat, but it is quite possible to maintain beauty. In addition, this procedure will help to eliminate the cellulite.
Massage is a great addition to exercise and diet. Do it yourself on your own at home. Previously, you need to steam your feet, taking a hot bath. Then it is applied almond or cedar oil, massage movements are performed. It is enough just to stretch your hips and buttocks well, to improve blood circulation and get rid of excess fat. The intensity of movement should increase. For a visible result, you can perform such a massage every other day. The duration of one procedure is 20 minutes. Do not expect an instant result, the effect will be noticeable no earlier than 10 massages.
Video: how to lose weight in legs and thighs
Lose weight in the legs is not a problem, if you have to be patient and join the fight with extra pounds. Thanks to the complex of exercises you will quickly get rid of the shortcomings, gain harmony and self-confidence. Below are a few video lessons that you can do at home.