On 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 a hostage of fullness and cellulite in this part of the body? We will look at how to lose weight on the legs and hips without harm to the body, find out what needs to be done for this and how to combine the advice of cosmetologists, nutritionists and trainers.
sports for skinny legs
Girls are interested in how to lose weight on the legs without pumping up the muscles. This is a completely logical question, since the strongly prominent muscles of the lower extremities do not paint a frail figure. Don't worry about sports loads though. After all, in order to over-pump your muscles, you will have to constantly lift heavy weights with your legs. If you play sports without using additional bulking agents, then this will only reduce the volume of the hips, make the skin toned and elastic.
Consider how to lose weight on the legs with the help of sports.
- Jump the rope. In order to lose weight on the legs as quickly as possible, ballerinas use this technique. It will work for you too. The main rule is to practice every day on an empty stomach for 20 minutes. You must jump on both legs for 3 minutes; for the next two minutes, alternately forward your right and left legs as you land; then 3 minutes we jump, landing alternately on the right or left foot; we repeat the complex again.
- Swimming. If you don't know how to make your legs lose weight quickly, join a swimming pool. Swimming will help you build a beautiful and toned figure, as 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 at 22-23 ° C, which means that the body will spend energy not only on physical exercises, but also on heating. Swimming without hands will help make full legs more graceful, thereby giving maximum load to problem areas.
- Bicycle or exercise bike. If you have a bike, ride it as often as possible away from the smog and dust of the city. Fresh air promotes the breakdown of fat cells and speeds up 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 during pedaling. You can slim your legs in the absence of two-wheeled transport at home in the gym, exercise on a stationary bike for at least 40 minutes 3-4 times a week.
- Trekking. Walking at a moderate pace is another effective way to show you how to make your legs look slim. Get into the habit of going for a walk before bedtime, 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 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.
- To 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 reach half an hour, it's time to make jogging your daily ritual. The lesson begins with a brisk walk, then a jog, and a slow run at the end. Exercising regularly, you will get inflated and toned forms, the extra centimeters will disappear, the legs will become seductive and attractive.
home workouts
But more girls are wondering how to lose weight on the legs at home. Video exercises that will help make the lower extremities as attractive as possible are freely available. You can choose for yourself ready-made programs from leading fitness trainers by reading reviews about them. You can also independently choose a complex that needs to be done for weight loss Poles.
Most popular leg exercises:
- squats. We put our feet shoulder-width apart, hands on the seams. Exhaling, we lower ourselves down, imagining that now we will sit on some kind of support, for example, a sofa. At the same time, we keep the stomach retracted, the hands rise until they are perpendicular to the ground. The feet do not rise from the ground, the main load is on the heels. When the knees take an angle of 90 °, we begin to return to the initial position, while lowering the arms, we breathe. This exercise will help girls who have thick legs and do not know how to lose weight. We make 10 times 3 approximations.
- Move your legs, lying on your side. We go down sideways, the forearm is bent at the elbow - this will be our support. We vigorously raise 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 on the legs and buttocks.
- Leg raises. Stand sideways to the wall, first lift one leg 10 times forward, sideways and back. Cannot bend at the knee. After that, turn the other side to the wall and repeat the complex for the undeveloped leg.
- pliéIndicated for those who do not know how to lose weight quickly and effectively, exercising the inner side of the thighs. This method will help fight flabby poles, since their inner part is not used when walking or running. Spread your feet a little more than shoulder width apart and spread your socks apart. The hands are crossed on the castle in front of you, the back is straight, the stomach is contracted. On exhalation, we sit down, spreading our legs to the sides, having reached the lowest point, on inhalation we rise to the starting position. We do at least 15 sessions of this type, and after 2 weeks we enjoy our inflated and toned buttocks and legs.
- Leg swing, lying face down. Lie on your stomach, lean on your knees bent. Alternately lift your legs straight back and up. We do 20 times for each leg. This exercise will become indispensable for those who do not know how to lose weight in the legs.
organize your diet
Is there a special diet to lose weight legs and hips? There is no specific system that will help you get rid of body fat locally, but there are tips from nutritionists that you can use to significantly accelerate volume reduction in problem areas.
We will consider what you need to eat to quickly fix your figure at home and enhance the effect of training. We will also get acquainted with the products that are best eliminated from the diet, or at least minimize their use.
Table of prohibited products
| products name | Damage to thin legs |
|---|---|
| Fatty meat, lard, organ meats. | A large amount of fat that does not have time to be processed by the body into useful energy and is deposited under the skin and between the muscles. |
| Fried foods, butter, refined vegetable oils. | Increased content of harmful cholesterol, which clogs blood vessels, makes them less elastic, inhibits the process of fat breakdown and removal of toxins. |
| Refined cereals, wheat flour, flour products, soft wheat pasta. | They contain a large amount of fast carbohydrates, which tend to turn into fatty deposits in problem areas. |
| Cakes, pastries, sweets, sugar, soft 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, figure and body in general, so it is better to refuse them. |
| Canned foods, commercial sauces, marinades, pickles, sausages, smoked meats. | Products from this group contain a large number of preservatives, artificial colors and other harmful substances. They also contain a lot of salt, which retains water in the body and slows down the weight loss process. |
| Fat dairy and milk products. | These foods should not be eaten to lose weight because they contain a large number of calories, and our task is to limit their consumption. |
| Coffee, black tea, alcohol. | Drinks from this group are diuretics, they remove healthy water from the body, which inhibits metabolism and the breakdown of body fat. |
Table of allowed products
| products name | Benefits for skinny legs |
|---|---|
| Lean meat and fish, low-fat dairy and sour-milk 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 for every cell in your body. However, be careful with egg yolks, no more than 3 pieces can be consumed. in the week. |
| Unrefined 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 vegetables, greens, lettuce. | If you don't know what to do to lose weight on your legs, just compose your menu so that 50% is occupied 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 metabolism. |
| Berries and fresh fruits (except bananas, dates and grapes), dried fruits, unroasted nuts without salt or sugar. | These delicacies are also rich in nutrients and fiber, they will give you not only taste pleasure, but also help you lose weight quickly. These foods are best used as snacks in small amounts. |
| Spicy spices. | Suitable for those who do not know how to quickly lose weight in the legs and hips and suffer from swelling in the limbs. Hot spices remove excess fluid from the body and accelerate blood circulation, which has a positive effect on the process of breaking down fats. |
| Still mineral water. | You need to drink it at least 2 liters per day, especially if you are actively involved in sports. Water removes toxins and toxins, stimulates the digestive tract, improves metabolic processes, cleanses the kidneys. |
Cosmetology
If you want to have slim legs, the photo of which will delight you and everyone around you, you can combine proper nutrition and physical activity with cosmetic procedures.
Now salons offer their clients various hardware techniques that have a devastating effect on body fat. You can get rid of extra inches and cellulite with the help of:
- laser lipolysis (coagulation of vessels that feed fatty tissues with a laser);
- RF-lipolysis (destruction of the fat cell cover by a high-frequency electric field);
- cryolipolysis (exposure to low temperatures of fat cells, which leads to their gradual death);
- ELOS technologies (simultaneous influence on fat cells by high-frequency electric current, infrared radiation and roller vacuum 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 lose weight. The burning of body fat directly depends on the caloric deficit and the speed of metabolic processes.
If we do our own foot massage, we will accelerate blood circulation in the subcutaneous layer and increase the flow of lymph. These processes are simply necessary for the effective burning and removal of fat cells from the body.
Start self-massage from the feet, slowly rising higher. It will be useful even for those girls who have very thin legs, as it not only improves health, but also relaxes them. Use light massage movements, pinching, rubbing. Do not stay longer on problem areas, all areas must be worked evenly.
Use a special oil or fatty cream for massage, so that you can tighten the skin and nourish it with beneficial substances.
In conclusion
If you decide to adjust the figure as a whole or exercise certain areas, be prepared for daily hard work.
No ring on the toe for weight loss from Chinese "artisans" or shorts with a sauna effect will not work if you lie on the couch and stuff yourself with sweets and pizza.
Only if you combine these fashionable devices with proper nutrition, regular exercises, cosmetic procedures, you can make your legs and hips attractive and slim.