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Effective ways to lose weight legs and thighs

4 min read


lifestyle, fitness
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Effective ways to lose weight legs and thighs
The contents

  • Recommendations for weight loss
  • Exercises to slim legs at home
  • Exercises for a workout at the gym
  • Swimming for weight loss
  • Eating for weight loss
  • Massage
  • Wraps
  • Hardware cosmetology

In the fight against excess fat deposits on the legs, remember that the best results are achieved when a comprehensive study of the problem areas. Therefore, the weight loss should not be based solely on diet. Pay your attention to exercises that involve the leg muscles and ensure quick weight loss. Also do not neglect the massage, wraps, hardware cosmetology procedures, helping to strengthen the obtained results.

Recommendations for weight loss

  • Study hips start to increase the duration of your walks. Give up the Elevator and escalator because climbing stairs is a multipurpose exercise that works the muscles of your legs and buttocks.
  • Do stretching exercises for muscle strain to tilt to the side, side lunges, forward bends.
  • Regular jump rope, thanks to which you can not only lose weight, but to develop stamina.
  • To make caviar beautiful and graceful will help the heels, which keeps them in suspense. Too often, however, its wear is not necessary. In order not to harm your health, choose a model with a lower heel 8 cm, while it should not be thin.
  • Simple and effective exercises to pump calf muscles include lifting on socks standing up. Do as many repetitions as you can until the burning feeling in the study area.
  • Tighten inner thighs help Mahi straight limb in the position of lying on its side. Another option is side lunges, which can complicate the use of dumbbells.
  • At any time you can make your legs visually slimmer. To do this, refrain from cropped pants, choose a boxy cut. Choose clothes that creates an extended silhouette resembling the shape of a trapezoid — flared blouse, skirts, skorts, dresses.

    Exercises to slim legs at home

    If your goal is good to pump muscles of the legs in the shortest possible time, the best solution is to go to the gym. But to make the legs slimmer and give them a beautiful contour can be and at home. To do this, perform the following exercises:

    • Squats (standard).

    Try to squat as deep as you can, keeping posture straight. Lifting in the starting position, shift body weight on heels to better work the muscles of the thighs and buttocks.

    • Plie squats.

    The placing of the feet wide, feet divorced at the sides. Sit back parallel to the floor, feeling how stretched the adductor muscles of the thighs. Keeping your back straight, rise up to the upper point.

    • Lifts legs to the side with weights.

    Attach the knee-weighting (low weight), or hold down underneath the barbell. Hands, focus on the back of a chair. Foot with additional weight put to the side, then smoothly lift up. After a short delay at the top take the starting position.

    Each exercise performed 10-15 times in 2-3 sets.

    Exercises for a workout at the gym

    If you decide to do at the gym, to find the appropriate exercises for weight loss legs will help you the instructor. If you train without it, consider the following guidelines.

    Some time take aerobic exercise. So, exercise can start with walking on a treadmill to increase heart rate. Gradually increase the tempo until, until it reaches the operating frequency of the pulse. Then go to strength training.

  • Start with a simulator for bending of feet lying. Take a position lying stomach down on a bench, feet clip under the cushion. Bend your knees so that they almost touched the buttocks.
  • Work the inner thighs of the legs in the crossover. Women set the weight of the simulator to 15 kg, men up to 25. Avoiding sudden movements, put your feet and then relax.
  • Lifting on socks standing up. The weight of the install is the same as in the previous exercise. Put cushions under the shoulders, toes stand on the stand so that the heel was located in its region. Slowly lower, feeling the tension in the calf muscles. Then strain them, and rise on the toes as high as you can. In this position, hold for a few seconds, then scroll down.
  • Swimming for weight loss

    Swimming not only helps to lose weight, but is working all major muscle groups. Before doing the stretching exercise from 40 minutes to 1 hour. First swim freestyle, then go to more complex.

    Eating for weight loss

    If you eat right, the effect of ongoing training will be reduced to a minimum. First of all, give up junk food — sweet, fatty, smoked, fast food. Give preference to the following products:

    • fresh or steamed vegetables;
    • milk and dairy products with low fat content;
    • green tea or herbal duties;
    • lean fish and meat;
    • green;
    • various cereals (preferably at Breakfast).


    To consolidate the effects of exercise and proper nutrition will help massage. It can be done independently. It is advisable to get a special jar, with which you can easily make vacuum massage at home. To freely slide on the skin, apply a cellulite cream or essential oil.


    The essence of the body wraps for weight loss is applied to problem areas of a particular active substance, and then wrapping them with a film. The procedure may need:

    • honey;
    • coffee grounds;
    • cosmetic clay;
    • ground red pepper;
    • Apple cider vinegar;
    • kelp.

    Select the appropriate component for you, mix it with vegetable oil, then apply on problem areas. Wrap with cling film for about 1 hour, then rinse active substance with cool water.

    Hardware cosmetology

    Today there are many hardware techniques that speed up weight loss. The most effective are:

    • Lymphatic drainage (pressure therapy) — provides a conclusion from the body of excess fluid, helps to combat localized fat deposits.
    • The electrolipolysis — breaks down fat cells due to the action of electric current.
    • Stimulation — affects the muscles weak pulses of constant current, causing them to shrink.

    Uses photographs Shutterstock

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