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Exercises to lose weight in your legs

set of exercises to lose weight in the legs

In the modern world, it is fashionable to go on different diets and exercise.Every woman dreams of losing weight and gaining 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, they need care.Diet alone is not enough for this.It takes a special set of exercises to make them fit and slim.

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

A set of exercises to lose weight in the legs

To achieve the desired weight loss results, it is important to constantly stay in shape.

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 fluid intake - 2/2.5 liters per day.It must be clean, still water.
  • It is recommended to carry out training 2 or 3 times a week.
  • To ensure that exercise does not cause harm, it is important to do regular warm-ups to warm up your muscles before each workout.

Basic exercises to lose weight in thighs and legs at home:

  1. Low squat.We stand with our feet shoulder-width apart.We rest our hands on our waists and squat down.You cannot lift your feet off the ground while squatting.Number of repetitions - 30-40 times;
  2. Rock back.We kneel down and keep our back straight.We stretch one leg back and swing upward, keeping it straight the entire time.Then we do the same with the second member.Repeat - 30-40 times;
  3. Swings in lying position.Lie on your stomach and place your hands under your chin.Then, in turn, with each leg bent at the knee, we swing upward.Repeat - 30-40 times.
  4. Squat 50-60 times;
  5. Jump rope;
  6. Stretching (stretching the hips and buttocks).

Stretching is an effective exercise for losing weight in your thighs and buttocks.At home, you can quickly get rid of the sides and thighs, tighten your butt and achieve elastic and attractive shapes.

For slender legs and elasticity of the buttocks, swimming in the pool, aerobics and cycling will be effective.Running in the morning outdoors and long walks on foot are beneficial.

An effective program for hips and legs

workout to lose weight thighs

To achieve good weight loss results, you need to perform a series of exercises for 2 to 3 weeks.At home, you can get rid of the hated sides and sagging thighs if you practice constantly.

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

  1. Wide squats.We place our legs wide apart, with our toes pointed out.We put our asses back.We gently squat, pause (5-7 seconds) and get up.The back is straight.The number of repetitions is 30 to 40 times.
  2. "Plie."We bring our heels together and stand on tiptoe.You can also do this close to 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 them (the distance is above the knees).We hold the ball with our hips, do slow squats (20-30 times);
  4. We lie on our back and squeeze the ball with our knees (30 seconds).At the same time, alternately tense and relax your thighs (20 times).

Training for girls

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

At home, you can take simple steps to eliminate the sides and tighten your buttocks:

  • Squat;
  • Perform swings to the sides and behind;
  • Use the “scissors”, “bicycle” exercise;
  • Make lunges;
  • Do some stretches.

An effective set of exercises for losing weight on the thighs and legs will help you quickly get rid of unnecessary imperfections 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 knelt, but raised a little to almost touch the floor.The body is straight.Your front knee should not go beyond your toes.In this position, we raise it a few centimeters and then lower it.“Spring” (20-30 times);
  3. We stood close to the chair and grabbed its back with our hands.We remove one leg.Pull your toe as high as possible.Then we lower the member.At the same time, we do not touch the floor surface (20-30 times).
exercises for girls to lose weight in their legs

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

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

  • An effective exercise at home for sagging - pelvic lift

The most effective procedures are pelvic lifts.Lie on your back and lift your body.The heels are pressed as close to the buttocks as possible.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 in calves and legs

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

Comprehensive program for legs, sides and abdomen

Exercises for losing weight on the legs, sides and abdomen will help you forget about excess weight forever and achieve a slim, toned figure.

Many people dream of ideal shapes, so that the tummy is toned, the chest and butt are elastic and inflated.

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, butt);
  3. Exercises for the buttocks;
  4. Exercises for back and waist;
  5. Lunges and swings;
  6. Squat;
  7. Jump rope;
  8. Running;
  9. Swimming;
  10. Diet and healthy eating;
  11. Drink lots of fluids.

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

comprehensive workout for weight loss
  • We lie on our back and place our feet on the floor.We move our hands behind our head and spread our elbows to the sides.We raise the body to the knees.Be sure to exhale.As you inhale, we lower ourselves again.We carry out 30-40 times.(For greater effectiveness, you can do this in sets - 3 sets of 30 times)

Another important element is lifting your legs.

  • We press our backs to the floor.Raise your feet and keep them straight.Hands are along the torso.Slowly lower your lower limbs to the floor, but don't touch it, and then raise them again.The back, at the same time, does not leave the floor.The number of repetitions is 30 to 40 times.

In order for such a weight loss plan to bring results, it is important to adhere to a comprehensive methodology.In addition to physical activity, you should pay attention to adequate nutrition.The diet should contain a lot of vegetables, fruits and protein foods.

An excellent way to get rid of hated sides is an anti-cellulite massage or body wraps.These procedures will help strengthen your figure and gain elasticity.