Tags: life
Slim and skinny legs - the standard of female beauty. Losing weight quickly in the legs is not an easy task, but with the right approach, it is quite doable. To do this, you need to revise your diet and exercise.
Why are my legs not getting thin?
Legs and hips are among those parts of the body that lose weight last. Even with exercises, it is not always possible to achieve the desired result. Why is this happening:
- Wrong goal setting. Every girl dreams of losing weight quickly, but losing those extra pounds in two workouts is unrealistic. Only by doing it systematically, you can see the result.
- Inappropriate diet. When losing weight in the legs, it is necessary to focus on proteins, as well as vegetables.
- Wrong exercises. To burn fat in the lower body, cardio, squats, lunges, running, walking and jumping rope are suitable.
- The minimum amount of exercise. Weight goes slowly or remains the same if the body receives more calories than it consumes in a day.
Nutrition while losing weight
An effective and efficient way to lose weight in the legs and hips is through sports and proper nutrition. Before exercising, you need to review your diet.
To burn fat in a short time, you should limit yourself to the use of certain foods:
- Alcoholic and sugary carbonated drinks, including mineral sparkling water.
- Limit the use of sweets, you can replace them with honey or fruits (it is advisable to consume them in the morning).
- Flour products.
- Fatty foods, pork, lamb, lard, animal fats.
- Eat low-salt foods. A large amount of salt retains fluid in the body, which leads to swelling of the legs.
Nutritionists during weight loss recommend sticking to this diet supply:
- The use of hard cheeses (100 gr.) Two or three times a week. It is desirable to add to fruit or vegetable salads.
- Three or four times a week - dairy products. Use cottage cheese in the morning, and kefir in the evening.
- The daily diet should include vegetables and fruits. Limit fruits that are high in glucose and fructose.
- You can treat yourself to lean meats (poultry or veal), steamed. A serving should not be more than 250 grams.
During training, you should not adhere to strict diets, this will lead to depletion of the body.
Leg Fat Burning Exercises
What to do to have slender legs? To quickly burn fat, you need to choose effective exercises. To achieve a positive result, we divide the legs into conditional zones:
- Buttocks;
- Hips;
- riding breeches area;
- Inner thighs;
- Caviar.
Tight buttocks
To reduce the volume and tighten the buttocks, you can only with the help of regular exercises. If you do not pay due attention to the buttocks, when you start to lose extra pounds, they will begin to sag. Tightening the gluteal muscles is difficult compared to other parts of the body. You can cope with this task with the help of squats. To achieve the desired result, you need to squat correctly.
Stand straight, spread your legs shoulder-width apart. Straighten your arms straight or put on your belt. Lock your knees, during squats they should be above the feet. Squatting, take your pelvis back. In cases where the first time does not work out, you can use a chair. Squat on it, but do not sit down. Perform the exercise slowly, linger at the bottom for two seconds.
At first, squat 50 times a day, for a quick effect, increase the number of repetitions to 70. Every day, increase the load, reach 300 squats. Performing such a complex daily, your buttocks will be beautiful and toned. Squats also make legs slim and thin. Watch the quality of the exercise, incorrect squats will pump up the front muscles of the legs.
Volume reduction in the inner thighs
To get rid of fat deposits in the inner thigh, you will have to make every effort. Leg swings are well recommended, these exercises can also be performed by expectant mothers. Stand straight, lean your hands against the wall or against the back of a chair. Perform 30-35 swings with each leg.
The second version of this exercise is swinging on the floor. Lying on your side, slowly raise and lower your leg. Do the exercises about 30 times. More difficult option. One leg is straight, the second (upper) is thrown over it. Lift the straight leg up, the second is motionless and pressed to the floor. Repeat the exercise 30-35 times.
Tightened legs
You can quickly throw off extra centimeters in your legs with a jump rope. The duration of exercises with a skipping rope is not less than three minutes. Turn on your favorite music and enjoy jumping.
Another effective exercise is running. Run whenever it suits you in the evening or in the morning, outdoors or in the gym. Start with small distances and gradually increase. Running burns fat not only in the legs, but also in the waist, arms and even on the face. After 30 years, women should run carefully so as not to damage the joints. With age, the flexibility of the knee joint decreases, and you can get injured. Take up Nordic walking, two hours a day and the legs will become slender, and the figure will be toned.
One of the consequences of a sedentary lifestyle and excessive consumption of sweets - ears or riding breeches. Put any object directly in front of you, and alternately on one leg, jump towards it. Kneeling, lift the top first one, then the second leg. To burn fat in the calves, do the exercise "Reach for the sun." Standing on your toes, straighten your arms up and reach for the sky. Do the exercise for three minutes.
Watch your diet, exercise regularly, and your legs will become thin and slender.
