In sexy legs - the strength and attractiveness of a woman. This is the part of the body that men pay special attention to, which they admire and cannot resist. But what to do if instead of slimness, you have become a hostage to fullness and cellulite in this part of the body? We will look at how to lose weight in 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 slim legs
Girls are interested in how to lose weight in the legs without pumping up muscles. This is a completely logical question, since the strongly prominent muscles of the lower extremities do not paint a fragile figure. However, do not worry about sports loads. After all, in order to pump up muscles excessively, 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.
- Rope jumping. In order 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 practice 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 put forward the right and left legs while landing; then 3 minutes we jump, landing alternately on the right or left leg; we repeat the complex again.
- Swimming. If you do not know how to make your legs lose weight quickly, sign up for a pool. Swimming will help you build a beautiful and 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 expend energy not only on physical exercises, but also on heating. Swimming without hands will help to make full legs more graceful, so you will give the maximum load to problem areas.
- Bicycle or exercise bike. If you have a bike, then ride it as often as possible away from city smog and dust. Fresh air promotes the breakdown of fat cells and accelerates metabolism. Such walks will show you how to quickly lose weight in your legs and buttocks, since not only the muscles of the lower extremities, but also the buttocks are involved during pedaling. You can make legs slender in the absence of two-wheeled transport in the household in the gym, exercise on an exercise bike for at least 40 minutes 3-4 times a week.
- Hiking. Stepping at a moderate pace is another effective way to show you how to make your legs look thin. 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 only 2-3 hours, you can burn about 500 kcal that you received per day with food. It is important after such a voyage not to eat anything, but to immediately get ready for bed and go to bed. You will be able to fall asleep very quickly and soundly, 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 reach half an hour, it's time to make jogging your daily ritual. The lesson begins with a quick walk, then jogging and at the end - a slow run. Regularly exercising, you will get inflated and toned forms, extra centimeters will go away, legs will become seductive and attractive.
Home workouts
But more girls are wondering how to lose weight in the legs at home. Video exercises that will help make the lower limbs 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 in order to lose weight Poles.
Most popular leg exercises:
- Squats. We put our feet shoulder-width apart, hands at the seams. As we exhale, we lower ourselves, imagining that we will now sit down on some kind of support, for example, a sofa. At the same time, we keep the stomach retracted, hands rise until they become perpendicular to the floor. Feet do not come off the floor, the main load is on the heels. When the knees take an angle of 90 °, we begin to return to the starting position, while lowering the arms, we take a breath. This exercise will help girls who have thick legs and do not know how to lose weight. We do 10 times 3 approaches.
- Swing your legs, lying on your side. We go down on our side, the lower arm is bent at the elbow, this will be our support. We vigorously lift the upper leg up, it should remain level, and slowly lower it down. For each leg, repeat 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. It cannot be bent at the knee. After that, turn the other side to the wall and repeat the complex for the undeveloped leg.
- Plie. Suitable for those who do not know how to lose weight in the legs quickly and effectively, working out the inner thigh. This method will help fight flabby Poles, since their inner part is not used when walking or running. You put your feet a little wider than shoulder width apart, spread your socks apart. Hands are crossed in the castle in front of you, the back is straight, the stomach is pulled in. 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 such sittings, and after 2 weeks we enjoy our inflated and toned buttocks and legs.
- Leg swings, lying face down. Lie on your stomach, lean on bent knees. Alternately raise straight legs back and up. We do 20 times for each leg. This exercise will be indispensable for those who do not know how to lose weight in their legs.
Organize your diet
Is there a special diet for slimming legs and hips? There is no specific system that will help you get rid of body fat locally, but there are nutritionist tips that you can use to significantly accelerate the reduction in volumes in problem areas.
We will consider what you need to eat in order to quickly tidy up 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
| Name of products | Harm to slim legs |
|---|---|
| Fatty meat, lard, offal. | 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. | The increased content of harmful cholesterol, which clogs blood vessels, makes them less elastic, inhibits the process of splitting fats and removing toxins. |
| Refined cereals, wheat flour, flour products, 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, soda, high-calorie desserts. | These products are also high in sugar, and store-bought desserts with cream also contain trans fats. These substances are harmful to our cardiovascular system, figure and body as a whole, so it is best to refuse them. |
| Canned food, store-bought sauces, marinades, pickles, sausages, smoked meats. | The products of this group contain a large amount 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 process of losing weight. |
| Fatty dairy and dairy products. | These foods should not be eaten to lose weight in the legs, as they contain a large amount of calories, and our task is to limit their consumption. |
| Coffee, black tea, alcohol. | Drinks of this group are diuretics, they remove useful water from the body, which inhibits metabolism and the breakdown of body fat. |
Table of allowed products
| Name of products | Benefits for slim legs |
|---|---|
| Lean meat and fish, low-fat dairy and sour-milk products without additives and sugar, eggs. | Eating these foods is very useful in order to keep muscles in good shape, as they contain a lot of protein - the building "material" of each of our body cells. However, be careful with egg yolks, they can be consumed no more than 3 pieces. in Week. |
| Unrefined cereals (brown rice, barley, oatmeal, barley and buckwheat), durum wheat pasta, rye bread, cereals. | If you do not 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 spends gradually 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 in your legs, just compose your menu so that 50% of it 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, swelling in the stomach, contains almost no calories, gently removes toxins and toxins, stimulating intestinal motility, and starts metabolism. |
| Fresh berries and fruits (except banana, dates and grapes), dried fruits, unroasted nuts without salt and 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. |
| Hot spices. | Suitable for those who do not know how to quickly lose weight in the legs and hips, and suffer from swelling of the limbs. Spicy spices remove excess fluid from the body and accelerate blood circulation, which has a positive effect on the process of splitting 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 thin legs, the photo of which will delight both 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 centimeters and cellulite with the help of:
- laser lipolysis (coagulation of vessels that feed fatty tissues with a laser);
- RF-lipolysis (destruction of the shell of fat cells by a high-frequency electric field);
- cryolipolysis (exposure to low temperatures on 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 are losing weight. Burning body fat directly depends on the calorie deficit and the speed of metabolic processes.
If we do our own foot massage, we will speed up 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.
Begin to do 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. Use light massaging movements, pinching, rubbing. Do not stay longer on problem areas, all areas should be worked out evenly.
Use a special oil or fat cream for massage, so you can tighten the skin and nourish it with beneficial substances.
In conclusion
If you decide to adjust the figure as a whole or work out certain areas, be prepared for painstaking daily work.
No toe rings for weight loss from Chinese "craftsmen" or shorts with a sauna effect will not work if you lie on the sofa and gorge yourself on 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.