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Exercises to lose weight on the legs

series of exercises to lose weight on the legs

In the modern world, it is fashionable to follow different diets and exercise.Every woman dreams of losing weight and getting an ideal figure in a short time.

The cult of beautiful and slender legs is more relevant than ever.To make women's legs attractive, you need to take care of them.Diet alone is not enough for this.A special set of exercises is needed to make them fit and slim.

Weight loss exercises are the only remedy that will eliminate accumulated fat deposits and help keep the muscles of the buttocks, calves and thighs in good shape.

A series of exercises to lose weight on the legs

To achieve the desired weight loss results it is important to constantly stay fit.

Any set of exercises for the legs or other parts of the body requires compliance with several important rules:

  • The basis of quality training is regularity and a healthy diet.
  • To lose weight, a nutritious diet and diet are important.
  • It is also necessary to observe the daily intake of liquids: 2/2.5 liters per day.It should be clean, natural water.
  • It is recommended to perform the training 2 or 3 times a week.
  • To ensure that exercise does not cause harm, it is important to do a regular warm-up to warm up your muscles before each workout.

Basic exercises for losing weight on thighs and legs at home:

  1. Low squats.We stand straight, feet shoulder width apart.We place our hands on our waists and squat down.You cannot lift your feet off the floor while squatting.Number of repetitions - 30-40 times;
  2. Go back.We kneel down and keep our backs straight.We straighten one leg back and swing it, always keeping it straight.Then we do the same with the second limb.Repeat - 30-40 times;
  3. Swing from lying position.Lie on your stomach, place your hands under your chin.Then, in turn, with each leg bent at the knee, we stand.Repeat - 30-40 times.
  4. Squat 50-60 times;
  5. Skipping rope;
  6. Stretching (lengthening of the hips and buttocks).

Stretching is an effective exercise for losing weight on the thighs and buttocks.At home, you can quickly get rid of the hips and thighs, tighten the buttocks and get elastic and attractive shapes.

For slender legs and elasticity of the buttocks will be effective: swimming in the pool, aerobics and cycling.Morning jogging outdoors and long walks are useful.

An effective program for hips and legs

slimming workout for thighs

To achieve good results in weight loss, you need to perform a set of exercises for 2-3 weeks.At home, it is possible to get rid of the hated hips and sagging thighs if you practice constantly.

Effective exercises for losing weight on the hips and legs will help you get the desired sexy shape and correct your figure:

  1. Wide squats.We place our legs wide apart, with our toes pointing upwards.Let's get our butts back.We squat down smoothly, take a break (5-7 seconds) and get up.The back is straight.The number of repetitions is 30-40 times.
  2. “Plie.”We put our heels together and stand on tiptoe.You can also do this near the wall.We do slow squats, stopping in the bottom position.Then we return to the starting position (30-40 repetitions);
  3. We take the ball, spread our legs and squeeze it with them (the distance is above the knees).We hold the ball with our hips, perform slow squats (20-30 times);
  4. We lie on our backs and squeeze the ball with our knees (30 sec).At the same time, alternately tense and relax your thighs (20 times).

Training for girls

A set of exercises for losing weight on legs and thighs at home includes a set of exercises for specific muscle groups.

At home you can perform simple steps to eliminate hips and firm buttocks:

  • stocky;
  • Perform swings from side to side and from behind;
  • Use the “scissors”, “bicycle” exercise;
  • Do lunges;
  • Do some stretching.

An effective set of exercises for losing weight on the thighs and legs will help you quickly get rid of unnecessary blemishes in a week:

  1. We stand straight, our back is straight.Then we make a movement as if we wanted to sit on a bench.We do not complete the squat (20-40 times);
  2. We take one knee, but raise it slightly so that it almost touches the floor.The body is straight.The front knee should not extend beyond the line of the toes.In this position we raise ourselves a few centimeters and then lower ourselves back.“Spring” (20-30 times);
  3. We stand near the chair and grab the back with our hands.Let's bring one leg back.Pull the tip as high as possible.Then we lower the limb.At the same time, we do not touch the floor surface (20-30 times).
exercises for girls to lose weight on the legs

If you decide to lose excess weight and remove a couple of centimeters from your thighs, you don't have to wait for quick results.Each person's body behaves differently in the process of weight loss: for some the process becomes noticeable on 4-5 days, for others on 7-10 days.

So, a set of physical exercises for girls that can easily be performed at home.

  • An effective exercise at home for sagging buttocks: pelvic lift

The most effective procedures are pelvic lifts.Lie on your back and lift your body.The heels are pressed as close as possible to the buttocks.Raise your torso 30-40 times.Then, during the last ascent, we freeze and try to maintain this body position for 40-60 seconds.

  • Exercise to lose weight on calves and legs

We turn our backs to the back of the chair, pressing our butt firmly against it.We hold the back of the chair with our hands and stand on tiptoe.We perform a sort of stretching of the hind limbs.

Complete program for legs, hips and abdomen

Exercises to lose weight on legs, hips and abdomen will help you forget about excess weight forever and get a slim and toned figure.

Many people dream of ideal shapes, so that the belly is toned, the chest and buttocks are elastic and puffy.

A comprehensive approach to weight loss will help you achieve the results you want:

  1. Exercises for all abdominal groups;
  2. Stretching of all muscle groups (pectoral muscles; neck muscles, arms, legs, thighs, buttocks);
  3. Buttock exercises;
  4. Back and waist exercises;
  5. Lunges and swings;
  6. Squats;
  7. Skipping rope;
  8. Race;
  9. I swim;
  10. Diet and healthy eating;
  11. Drink plenty of fluids.

Crunches are considered effective exercises for losing weight in the abdomen and thighs, available at home.

complete workout to lose weight
  • We lie on our backs and put our feet on the floor.We move our hands behind our head and spread our elbows to the sides.We raise the body up to the knees.Make sure you exhale.As you inhale, we lower again.We perform 30-40 times.(For effectiveness, you can do this in sets: 3 sets of 30 times)

Another important element is to raise your legs.

  • We press our backs to the ground.Raise your feet and keep them straight.The hands are located along the torso.Slowly lower your lower limbs to the ground, without touching them, then raise them again.The back, at the same time, does not come off the floor.The number of repetitions is 30-40 times.

For such a weight loss plan to give results, it is important to adhere to a comprehensive methodology.In addition to physical activity, you should pay attention to proper nutrition.The diet should contain many vegetables, fruits and protein foods.

A great way to get rid of hated sides is anti-cellulite massage or body wraps.Such procedures will help strengthen your figure and achieve its elasticity.