In sexy legs - the strength and attractiveness of a woman. This is the part of the body that men pay special attention to, admire and cannot resist. But what to do if, instead of slimness, you have become 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.
Sport for slim legs
Girls are interested in how to lose weight in the legs without pumping up the muscles. This is a completely logical question, since the strongly prominent muscles of the lower extremities do not draw a fragile figure. However, do not worry about sports loads. After all, to pump up muscles excessively, you need to constantly lift heavy weights with your legs. Playing sports without using additional weighting means only reduces the volume of the hips, makes the skin tight and elastic.
Consider ways to lose weight in your legs with the help of exercise.
- jump rope. In order to lose weight as quickly as possible on the legs, this technique is used by ballerinas. It will work for you too. The main rule is to practice on an empty stomach for 20 minutes every day. You have to jump on both feet for 3 minutes; for the next two minutes, alternate right and left leg forward as you land; then 3 minutes we jump and alternately land on the right or left foot; we repeat the complex again.
- To swim. If you don't know how to get your legs slimmed fast, sign up for a pool. Swimming will help you build a beautiful and toned figure as this activity burns more calories than any other sport. This is because the water temperature in the pool is always maintained between 22 and 23 ° C, which means that the body spends energy not only on physical exercises, but also on heating. Swimming without hands will help make full legs more graceful, allowing you to put maximum stress on problem areas.
- bike or exercise bike. If you have a bike, ride it away from city smog and dust as much as possible. Fresh air promotes the breakdown of fat cells and speeds up metabolism. Such walks will tell you how to quickly lose weight in the legs and buttocks, because when kicking, not only the muscles of the lower extremities are involved, but also the buttocks. You can slim your legs without transporting two wheels in the household in the gym, 3-4 times a week for at least 40 minutes on an exercise bike.
- Hike. Walking at a moderate pace is another effective way to show you how to make your legs look thin. Make it a habit to go for a walk before bed, it is useful not only for the figure, but also for the nervous system. If you spend just 2-3 hours looking at the city's architecture or admiring the beauties of nature, you can burn off about 500 kcal that you have eaten per day. It is important not to eat anything after such a trip, but to get ready for bed and go to bed immediately. You can fall asleep very quickly and soundly, and the stored fat is used by the body to keep it performing.
- run. Many women think how to make their legs lose weight while running. Every day you need to practice 10-30 minutes, gradually increasing the time. When you hit half an hour, it's time to make jogging your daily ritual. The lesson begins with a brisk walk, then jogging, and at the end - a slow run. If you exercise regularly, you will get puffed up and toned forms, extra centimeters will disappear, legs will become seductive and attractive.
home workout
But more girls are wondering how to lose weight on their legs at home. Video exercises that will help make the lower limbs as attractive as possible are freely available. You can choose ready-made programs from leading fitness trainers yourself, reading reviews about them. You can also independently choose a complex that needs to be done to lose weight poles.
The most popular leg exercises:
- squats. We put our feet shoulder-width apart, hands at the seams. As we exhale, we lower ourselves and imagine that we are now sitting on some kind of support, such as a sofa. At the same time we keep the stomach drawn in, the hands rise until they are perpendicular to the floor. The feet do not come off the ground, the main load is on the heels. When the knees take an angle of 90 °, we return to the starting position, while lowering our arms, we inhale. This exercise will help girls who have fat legs and do not know how to lose weight. We make 10 times 3 approaches.
- Swing your legs, lying on your side. We go to our side, the forearm is bent at the elbow, this will be our support. We strongly raise the upper leg, it should remain straight, and slowly lower it. Repeat swings for each leg 20 times. This is a great option for those who do not know how to lose weight in the legs and buttocks.
- Lift a leg. Standing sideways to the wall, first raise one leg forward, sideways, and back 10 times. 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 quickly and effectively lose weight in their legs and train their inner thighs. This method helps fight sagging poles, since its inner part is not used when walking or running. You put your feet a little wider than shoulder-width apart, spread your socks apart. Your hands are crossed in the lock in front of you, your back straight, your belly drawn in. On the exhale we sit down and spread our legs to the side, having reached the lowest point, on the inhale we rise to the starting position. We do at least 15 such sessions and after 2 weeks we enjoy our puffed up and toned buttocks and legs.
- Leg swings lying face down. Lie on your stomach, lean on bent knees. Alternately lift straight legs back and up. We do 20 times for each leg. This exercise will become indispensable for those who do not know how to lose weight on 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 nutritional tips that you can use to significantly accelerate volume reduction in problem areas.
We consider what you need to eat in order to quickly put your figure in order at home and increase the effect of training. We will also get acquainted with the products that are best eliminated from the diet, or at least their use minimized.
Table of Prohibited Products
| Designation of the products | Damage to slender legs |
|---|---|
| Fatty meat, lard, offal. | A large amount of fat that does not have time to be converted into useful energy by the body, 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 fat and removing toxins. |
| Refined cereals, wheat flour, flour products, soft wheat pasta. | They contain a large amount of fast carbohydrates, which 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 made 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 goods, store-bought sauces, marinades, pickles, sausages, smoked meats. | The products of this group contain a large amount of preservatives, artificial coloring and other harmful substances. They also contain a lot of salt, which binds water in the body and slows down the weight loss process. |
| Fatty milk and milk products. | These foods should not be eaten to lose weight in the legs because 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 deprive the body of healthy water, which inhibits metabolism and the breakdown of body fat. |
Table of allowed products
| Designation of the products | Benefits for slim legs |
|---|---|
| Lean meat and fish, low-fat milk and sour milk products without additives and sugar, eggs. | Consuming these foods is very useful for keeping muscles in good shape as they contain a lot of protein - the building material of every cell in our body. However, be careful with yolks, they can be eaten no more than 3 pieces. during the week. |
| Unrefined grains (brown rice, barley, oatmeal, barley and buckwheat), durum wheat pasta, rye bread, grains. | 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 gradually spends on useful things, and does not store in reserve under the skin. |
| Fresh vegetables, greens, salad. | If you don't know what to do to lose weight in your legs, just compose your menu so that 50% of it is taken up by these products. They are rich in vitamins and other useful elements. But the main "trump card" is dietary fiber, it keeps you full for a long time, swells in the stomach, contains almost no calories, gently removes toxins and toxins, stimulates intestinal motility and starts the metabolism. |
| Fresh berries and fruits (except bananas, dates and grapes), dried fruits, unroasted nuts without salt and sugar. | These delicacies are also rich in nutrients and fiber, they not only give you 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 lose weight quickly on legs and hips and suffer from limb swelling. Hot spices remove excess fluid from the body and accelerate blood circulation, which has a positive effect on the process of splitting fat. |
| Still mineralwater. | You need to drink at least 2 liters a 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 you and everyone around you, you can combine proper nutrition and physical activity with cosmetic procedures.
Now salons are offering their clients various hardware techniques that wreak havoc on body fat. You can get rid of extra inches and cellulite with the help of:
- laser lipolysis (coagulation of vessels supplying fatty tissue with a laser);
- RF lipolysis (destruction of the covering of fat cells using a high-frequency electric field);
- cryolipolysis (exposure to low temperatures of fat cells, leading to their gradual death);
- ELOS technologies (simultaneous influencing of fat cells with high-frequency electric current, infrared radiation and roller vacuum massage);
- LPG massage (a combination of vacuum, vibration and mechanical action).
The power of self-massage
In addition to high-tech salon procedures, you can take advantage of the benefits of self-massage. Before describing his technique, let's find out why the legs lose weight. The burning of body fat directly depends on the calorie deficit and the speed of metabolic processes.
When we do our own foot massage, we accelerate blood circulation in the subcutaneous layer and increase lymph flow. These processes are simply necessary for the effective burning and removal of fat cells from the body.
Start self-massage from your feet and slowly work your way up. It will be useful even for girls with very thin legs, as it not only improves health, but also relaxes. Use light massage movements, pinching, rubbing. Don't dwell on problem areas, all areas should be treated evenly.
Use a special oil or fat cream for the massage to tighten the skin and nourish it with beneficial substances.
Finally
If you decide to adjust the character as a whole or edit specific areas, be prepared for the tedious daily work.
No toe rings for taking off Chinese "craftsmen" or shorts with a sauna effect will not work if you lie on the sofa and stuff yourself with sweets and pizza.
Only by combining these fashionable devices with proper nutrition, regular exercise and cosmetic procedures, you can make your legs and hips attractive and slim.