As the thermometer outside the window stretches higher and higher, the number of things dressed for oneself becomes less and less. And let every girl be a masterpiece, and she is always beautiful, yet many are beginning to wonder if she could become even more beautiful. Then, the beautiful half of humanity, this article on how to lose weight in the legs is for you.
Before you start choosing exercises yourself, remember that you do not need to pump up muscle mass (this is possible if you only squat all the time), but reduce the volume in some places. Here are some tips and a set of exercises. You can use all this at home, even in a small area.
- You need to sit on the edge of the chair, spread your feet apart. An object should be clamped between the knees (a sofa ottoman is quite suitable). Keep your back straight, put your hands on the seat. Squeeze the ottoman as tightly as possible with the muscles of the thighs and hold in this position for a minute. Then relax and repeat this exercise again. It should be done in ten passes.
- Rest your head and shoulder blades against the wall, you should tighten your muscles, bending your knees before that. It also takes a minute to complete this exercise. If you cannot hold out for a minute, then it is more effective to reduce the time, but do not tear your shoulder blades with the back of your head off the wall. Hip exercises. The following exercise strengthens the muscles and tightens them. – Sit on the floor and spread your legs as wide as possible. Pull the socks towards you and spread them apart, at this time the legs do not need to be torn off the floor. Place your open palms on the floor behind you. Do the breathing exercise: exhale, inhale through the nose, exhale forcefully through the mouth, hold the breath while lowering the head and drawing in the stomach. After that, put your hands in front of you, tilt and lean your palms in front of you.
- Make a gradual tilt, moving your hands forward, but without lifting your palms from the floor. Count to ten. Stand up straight and rest. Do three sets of the exercise. Gradually increase the number of approaches. Breathing should be even, movements should be smooth. The legs should be straight and bent to a minimum at the knees.
- This is the most effective exercise. Helps to reduce the volume of the hips and strengthen the muscles. Kneeling, rest your palms in front of you on the floor. (On all fours) Keep your back straight. Make light swings with your legs alternately, first with one, then with the other leg 30 times. Do not straighten your legs completely. During the exercise, strain the gluteal muscles as much as possible. Exercises to strengthen the inner side of the thigh.
- Sit on the floor, rest your palms on the floor, behind you. Hold a ball or other object between your knees and. slowly bending your knees, move your feet towards you. Then straighten your legs and stand in the starting position. You need to do up to eight repetitions.
- Stand up straight, put your feet shoulder-width apart, rest your hands on your belt. Crouching slightly on one leg, put the other leg to the side on the toe. As you straighten one leg, move the other towards you, resting the toe on the floor. Do ten sets for each leg.
- Place your feet shoulder-width apart with your arms extended forward. Squat strongly on one leg, the other slightly set aside on the inside of the foot. In the “squat” state, move the body from one supporting leg to the other. Do up to fifteen approaches.
- Put your feet shoulder-width apart, lean your hands on the floor, slightly in front of you, bending over at the same time. Standing in this position, sliding your legs, spread them wider and transfer the center of gravity to your hands. Get up. Do up to eight sets. – Lying on the floor, on one side, you need to raise your leg to a small height. Keep your legs straight. Hold your leg for a few seconds. Do three to four sets for each leg.
- An exercise called “scissors” is probably already familiar to you. Lie on your back, leaning on your elbows, raise your legs and make cross movements with them. When tired, take a break and repeat. Do the exercise in four or five sets.
But one charge is not enough. In order to lose weight in the legs in a short period of time.
Remember that when taking a contrast shower or bath, you need to massage your legs in problem areas with a brush or hard washcloth. During physical exertion on the body, monitor nutrition. Eat plant foods more often. Minimize or eliminate flour products, potatoes, coffee, alcohol, smoked meats, fried foods from the diet. The amount of water in the body should also be sufficient (about two liters per day).
Also, to reduce the volume of the legs, it is recommended to combine strength exercises and cardio exercises (to burn extra calories). That is, three times a week strength exercises. And on other days, use an exercise bike (or bike rides), or a treadmill.
That’s when you are happy with your legs, you need to save the result. It’s not as difficult as it seems. It is enough before going to bed, already in bed, lying on your back, press your buttocks against the wall and raise your legs up the wall. This normalizes blood flow, prevents the appearance of cellulite and varicose veins. And do not forget about hiking – and lift your spirits and stretch your legs.
By using these methods, you will soon impress everyone with your gorgeous legs.