Female legs are an object of close male attention and observation. Accordingly, their condition, including the volume of the thighs and calves, should be ideal. But what if looking in the mirror, you understand that compared to the wasp waist, the legs look a little fuller than you would like. How to lose weight in legs and hips? What do I need to do?
Three basic principles of losing weight in the legs
There are three basic principles that must be followed in order to lose weight on your legs.
- Performing special exercises.
- The inclusion of certain foods in the diet.
- Conducting individual procedures.
A little more detail on what to do to lose weight legs.
1. Exercises for slimming legs
Jumping rope
During this exercise, the calves of the legs are seriously strengthened. Therefore, to the question: "How to lose weight in the calves? ", The answer will be simple: "Jump over the rope! ". Jumping also helps to improve blood circulation, and, accordingly, burn excess fat. You need to start with no more than 30 jumps a day on two legs. Gradually, the number of jumps can be increased and diversified by performing them through the rope forward, backward, alternately on each leg, etc. However, don't overdo it. Subsequently, 50 jumps a day will be sufficient.
Squat
Daily squats will help you lose weight in your legs and hips. This exercise is less effective for losing weight on the calves of the legs, but it will give better results in reducing the volume of the thighs. To achieve significant results, you need to squat at least 100 times a day. But attention ! ! ! ! You can't do that many squats at one time! This can damage the cartilage in the joints, causing them to wear out. In this case, the knee joints are at risk of serious damage. You need to perform the exercise in small parts throughout the day. For example, all 100 squats per day can be divided into 5-10 times of 20-10 squats, respectively. In this case, overloading of the articular cartilage will not occur, and the effect will be achieved in full.
By the way, the exercise "squats" can be replaced by walking up the stairs. It is enough to go up to the fourteenth floor a couple of times a day, go back down, and you can skip the squats!
Few power loads
To increase the effectiveness of losing weight, you can perform the following strength exercise aimed at muscle loading of the thighs. Starting position, lying on your stomach, arms extended along the body, legs together. First, slowly lift one leg up as much as possible. We count up to 10, and if it works out, then up to 20, then we also slowly lower our leg. We accept the starting position. After that, we do the same with the second leg. Then we rest, lying in the starting position. During rest we also count up to 10–20. Then we repeat the exercise again with each leg in turn. We perform the exercise at least 5 times. However, you do not need to get too carried away with the power loads of the legs, otherwise, despite the intense burning of adipose tissue, due to the increase in muscle mass, the legs will still look quite massive.
By the way, exercise "bike" contributes to less muscle building, but more intense burning of fat in the legs.
Spinning the pedals
The exercise bike can be performed while lying on the bed. To do this, just lie on your back, raise your legs up and . . . Let's go! By the way, if possible, then an impromptu, imaginary, bike can be replaced with a completely real exercise bike. Only in any case, you need to "go" slowly. The main thing is not speed, but the effort! No wonder they say: "The quieter you go, the further you will be! "In this case, it is more relevant than ever!
All of the above exercises will help achieve the desired result if you perform them systematically. However, you shouldn't expect an instant effect.
But how to quickly lose weight in your legs? For example, an important event is expected in the near future, where I really want to show myself in all its glory! Let's try to fix our legs in just a week.
To get the fastest results, in addition to exercise, you will need to follow a special diet.
2. Inclusion in the diet of certain foods
Losing legs is facilitated by the use of the following drinks: milk, tea without sugar (black or green), milk tea. Milk tea is, in fact, green tea, brewed with milk and infused for a while with added honey. Also, the use of mineral water in an amount of at least two liters per day, and any juice, except grape juice, also helps to reduce the volume of the legs.
Foods recommended for slimming legs: low-fat cottage cheese, any fruit, jacket potatoes, boiled chicken (preferably boiled chicken breasts).
Of course, you should avoid eating fatty, high-calorie foods. It is best to hold out for a week only on the specified products, and then the result will please you. These food products can be combined in different proportions and combined according to your taste.
3. Conducting individual procedures
Massages and body wraps should not be neglected. The fact is that massage helps to relax the muscles, and wrapping helps to warm them up. The combined effect of these procedures leads to intense fat burning, and as a result - weight loss of the legs.
In addition to observing all the rules, it should be borne in mind that the legs sometimes seem to be fuller than they really are, not because of an excess of adipose tissue, but due to swelling. This usually applies to people with a "sedentary job". In this case, ordinary walking will come to the rescue. And the more you walk, the better. Walking helps not only to maintain the tone of the legs, but also to improve and strengthen the body as a whole.
In addition, any weight loss measures that are not dangerous for the body contribute to weight loss of the legs, since with weight loss, our body decreases in volume everywhere, including the legs also lose weight.
Now you know exactly what to do to lose weight on your legs. It's up to you! Good luck!