Exercise for slimming legs

Exercise for slimming legs

Slimming and firming your legs is easier than you think: just exercise regularly, exercise more generally, and don’t overdo high-calorie foods. Another thing is that not everyone understands where to start this path. You can do this with the right exercises to slim your legs. We show effective exercises.

Why are your legs gaining weight?

The distribution of adipose tissue throughout the body is largely determined by body composition: for some, everything ‘extra’ is in the abdomen, others on the chest and arms, and some on the hips.

Stress, an unhealthy diet, and a sedentary lifestyle are considered key factors in weight gain. In addition, in winter, the metabolic process naturally slows down somewhat (which helped our distant ancestors to survive the cold season in evolutionary terms). It makes sense that if we don’t do anything to speed it up (for example, if we move less and don’t exercise), we will gain weight more actively. And if there is a tendency for lower body fat to accumulate, hips and legs are often the first to gain weight.

What should we do? Take control of the situation.

How to lose weight in the legs

Remember: you can not lose weight locally – that is, in a region. Worried about the extra volume in your hips? Get ready to lose weight.

To start the weight loss process, you need to take comprehensive measures. The first thing you need to do is go through your diet – reduce the amount of calories (for sweets, flour, fat), add more vegetables to the menu, drink enough water, finish with coffee and alcohol (it provokes and leads to appetite). for edema).

You do not have to follow a strict diet. Most of them slow down our metabolism and make us unproductive, apathetic and irritable. But the most annoying thing is that when we first end the restrictive diets, the old “roar” that leads to weight gain pulls us back. “Snow” is often more important: in this way the body tries to build up reserves (which our diet takes into account) in the event of new unforeseen hunger. The solution is to change your diet in general and stick to healthy eating habits throughout your life.

In addition, if you follow a substantially healthy diet, rare “dietary sins” (in the form of going to the burger or bakery) will not cause global harm to your body.

The second element in the weight loss process is regular and appropriate exercise. It is not necessary to “plow” in the hallway or run in the park before you faint, harmony can be achieved in an easier way. Balanced workouts (ie both cardio, strength and functionality) will make you lose weight without any problems. It is only important to exercise at least 2-4 times a week and generally move more.

If you have not built a training habit yet, you can start charging. Build with exercises for the lower body, supplement with stretching and perform several times a week. “n about a month you will be involved, and maybe you will expand your activities – combine strength training or group training.

An approximate weekly training plan for beginners can look like this: 2 training sessions with leg exercises, 2-3 cardio at a moderate pace (eg walking).

Which complex should be taken as a basis for charging for thin legs? It will include both core exercises (ie involving large muscle groups: lunges, squats) and isolated exercises (leg shakes).

To lose weight from your legs, you should not focus only on strength training – it is important for you to keep your muscles in good shape and speed up the fat burning process. Therefore, the complex should include movements that will increase the heart rate (such as jumping).

Exercise for slimming legs: a set of exercises

Use this complex at your discretion: it can be done instead of morning exercises (main purpose) or a full workout with an emphasis on the legs. Whichever option you choose, be sure to start with a warm-up and end with a stretch.

How to create an activity

  • Before starting a workout, prepare your musculoskeletal system for stress by doing a warm-up
  • Do the exercises in order. If this is training, do all the exercises in one set of 12-16 reps. If you plan to do a full workout, do 2-3 sets of 12-15 reps each.
  • Finish with stretching
  • You will need a mat and an expander to complete the complex

Lateral lunge

Stand straight, feet wider than shoulders. Bend your right knee, move your pelvis back, tilt your body slightly forward. Activate the muscles in the legs, buttocks and abs. Do not throw, do not increase the deflection in the lower back. Then slowly return to the starting position. Then return to the upright position, bend your left knee. This is a repeat. Make 12-16 of these.

Joint squat

Stand straight with your feet shoulder-width apart. Place your right foot back and hands in front of your chest. Bend your knees and throw yourself into the lunge, reaching with the crown on your head, do not fall down. Exercise the muscles of the legs and buttocks. Then slowly come back to the starting position, take a step forward with your left foot. Bend your knees and let the pounce. Make sure your knee does not go beyond the toe protrusion. This is a repeat. Make them 12-16.

Squat with a broad posture

Stand up straight, feet wider than your shoulders. Twist your fingers sideways. Bend your knees, bend your body to the left and touch the floor with your left hand. Train your thighs, legs and core. Then return to the starting position and straighten your knees. Check the position of the lower back. Bend your knees back into a squat and bend to your right, touching the floor with your right hand. This is a repeat. Do 12-16 of these.

“Crab” with an expander

Put the extension ring on your feet and put it on top of the tire. Get your feet together. Bend your knees, lower yourself, and place your hands in front of your chest. Take a small step to the left without straightening your knees. Then take a small step to the right, run your rounds and control your lower back. Slowly return to the starting position. This is repeated. Make 12-16 of them.

The elbow lift with the elbow extension

Lie on your back and place the stretch ring on your hoops. Put your hands on the floor. Bend your knees and place your feet on the floor. Bend towards the floor with your shoulders, arms and the back of your head. Gently lift your pelvis off the floor and spread your knees up on either side, stretching out the expander. Exercise the muscles of the legs, fists, abs and don’t pinch your lower back. Then drop your bowls to the floor and return to the starting position. This is repeated once. Do 12-16 of these.

Feet with Mahi Expanders

Place an extension ring over your feet and place it over your liver. Lean on your right side and lie down on your right side. Bend your knees and bend your legs. Slowly lift your right leg up and straighten it as you work your thigh muscles. Lower back, monitor the position of the neck, do not bend the body. Move slowly and feel the muscles working. Back to basics. It repeats itself. Do 12-16 on each side.

Folders

Sit on the floor with your feet straight. Pull your body back a little. Put your hands down and bend them towards the floor. Bend your legs towards your liver and knees, bring your liver closer to your stomach, point your fingers at yourself. Extend your crown. Then gently straighten your legs, but don’t lower them to the floor. Edit your backpack and thighs. This is repeated once. Do 12-16 of these.

“Frog”

Step on the board and rest on all fours. Move forward with the crown. Don’t brace your back. Work actively with the press. Push the dog off the floor with your hands and bend your knees, bend your hips back and look down. Train the muscles of the heart and fist, do not bend, check the position of the lower back and neck. Then return to the starting position. This is repeated. Do 12-16 of them.

Slimming and firming your legs is easier than you think: just exercise regularly, exercise more generally, and don’t overdo high-calorie foods. Another thing is that not everyone understands where to start this path. You can do this with the right exercises to slim your legs. We show effective exercises. Why are your legs gaining weight?…