Women's legs are the subject of close attention and observation by men. Accordingly, their condition, including the volume of the thighs and calves, must be ideal. But what if, looking at yourself in the mirror, you realize that compared to the wasp waist, the legs look a little fuller than you would like. How to lose weight in the legs and hips? What do I have to do?
Three basic principles for 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.
- Conduct of individual proceedings.
A little more detail on what to do to lose leg weight.
1. Exercises to slim the 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! ". Skipping also helps improve blood circulation and therefore burn excess fat. You should start with no more than 30 jumps per day on two legs. Gradually, the number of jumps can be increased and diversified by performing them with the rope forward, backward, alternately on each leg, etc. However, don't overdo it. Thereafter, 50 jumps per day will suffice.
Squat
Daily squats will help you lose weight in your legs and hips. This exercise is less effective at losing weight on the calves of the legs, but it will work better by reducing the volume of the thighs. To get significant results, you need to squat at least 100 times a day. But beware ! ! ! ! You can't do so many squats at once! This can damage the cartilage in the joints and damage them. In this case, the knee joints are at risk of severe damage. You should perform the exercise in small portions throughout the day. For example, the 100 squats per day can be divided into 5-10 times of 20-10 squats, respectively. In this case, the overload of the articular cartilage will not occur, and the effect will be fully achieved.
By the way, the exercise "squats" can be replaced by climbing stairs. Just go up to the fourteenth floor several times a day, come back down, and you can skip the squats!
Few power loads
To increase the effectiveness of weight loss, you can perform the following strength exercise aimed at loading the muscles of the thighs. Starting position, lying on your stomach, arms outstretched at your sides, legs together. First, slowly lift one leg as much as possible. We count to 10, and if that works, then to 20, then we also slowly lower our leg. We accept the starting position. Afterwards, we do the same with the return match. Then we rest, lying in the starting position. At rest, we also count 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 leg power loads, otherwise, despite the intense burning of fat tissue, due to the increase in muscle mass, the legs will still look quite enough. massive.
By the way, "cycling" exercise contributes less muscle building, but more intense fat burning in the legs.
Spin the pedals
The exercise bike can be performed while lying on the bed. To do this, just lie on your back, lift your legs and. . . Let's go ! By the way, if possible, then an impromptu and imaginary bike can be replaced by a completely real stationary bike. Only in any case, you have to "go" slowly. The main thing is not the speed, but the effort! No wonder they say, "The quieter you go, the further you will go! "In this case, it is more relevant than ever!
All of the above exercises will help achieve the desired result if you perform them consistently. However, one should not expect an instant effect.
But how to lose weight quickly 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
The loss of legs is facilitated by the use of the following drinks: milk, tea without sugar (black or green), tea with milk. Milk tea is actually green tea, brewed with milk and brewed for a while with added honey. In addition, the use of mineral water at the rate 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: light cottage cheese, any fruit, potatoes in the shirt, boiled chicken (preferably boiled chicken breasts).
Of course, you should avoid eating fatty and high calorie foods. It is better to take only a week on the specified products, then you will like the result. These food products can be combined in different proportions and combined according to your taste.
3. Carry out individual procedures
Massages and body wraps should not be overlooked. The point is, massage helps relax the muscles, and the wrap helps 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 following all the rules, it should be borne in mind that the legs sometimes seem fuller than they actually are, not because of excess fatty tissue, but because of swelling. . This generally 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 not only helps maintain tone of the legs, but also improves and strengthens the body as a whole.
In addition, all weight loss measures that are not dangerous for the body contribute to the slimming of the legs, because with a decrease in weight, 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 yours! Good luck!