Female legs are the object of close attention and observation of men. Accordingly, their condition, including the volume of the thighs and calves, should be ideal. But what if when you look in the mirror, you realize that the legs look a little fuller than you would like, compared to the wasp waist. How to lose weight in the 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 from your legs.
- Doing special exercises.
- The inclusion of certain foods in the diet.
- Execution of individual procedures.
A little more detail on what needs to be done to lose weight on the legs.
1. Exercises to slim the legs
skipping rope
The calves of the legs are seriously strengthened during this exercise. Therefore, the answer to the question "How to lose weight in the calves? " will be simple: "Jump over the rope! ". Jumping also helps improve blood circulation and, accordingly, burn excess fat. You should start with more than 30 jumps per day on two legs. Gradually, the number of jumps can be increased and along the rope forward, backward, alternately on each leg, etc. can be diversified. However, do not overdo it. Then 50 jumps per day will be enough.
squatting
Daily squats will help you lose weight in your legs and hips. This exercise is less effective for losing weight in the calves, but will give better results in reducing thigh volume. To achieve significant results, you need to squat at least 100 times a day. But watch out! ! ! ! You can't do that many squats at once! This can damage the cartilage in the joints, causing them to wear out. In this case, there is a risk of serious damage to the knee joints. You need to do the exercise in small chunks throughout the day. For example, all 100 squats per day can be divided into 5-10 times 20-10 squats respectively. In this case, the articular cartilage will not be overloaded and the effect will be fully achieved.
By the way, the "squat" exercise can be replaced by walking up the stairs. It is enough to go up to the fourteenth floor, go back down several times a day, and you can skip squats!
Few loads of power
To increase the effectiveness of losing weight, you can do the following strength exercise for muscle loading of the thighs. Starting position, lying face down, arms extended along the body, legs together. First, slowly lift one leg up as much as possible. We count to 10, and if it works, to 20, then slowly lower your leg as well. We accept the starting position. After that, we do the same with the second leg. Then we rest in the starting position by lying down. Count to 10-20 while resting. Then we repeat the exercise with each leg in turn. We do the exercise at least 5 times. However, you do not need to get too caught up in the power loads of the legs, otherwise, despite the intense burning of adipose tissue, the legs will still look quite large due to the increase in muscle mass.
By the way, exercise "cycling" contributes to less muscle formation, but more intense burning of fat in the legs.
turning the pedals
The exercise bike can be done lying in bed. To do this, just lie on your back, lift your legs and . . . Let's go! By the way, if possible, an improvised, imaginary bike can be completely replaced by a real exercise bike. Just in any case, you need to "go" slowly. The main thing is not speed, but effort! No wonder they say, "The quieter you go, the farther you go! "In this case, it's more relevant than ever!
All of the above exercises will help you achieve the desired result, if you perform them systematically. However, you should not expect an instant effect.
But how to quickly lose weight in your legs? For example, an important event is expected in the near future, in which I want to show myself in all its glory! Let's try to straighten our legs in a week.
You will need to follow a special diet in addition to exercise to get the fastest results.
2. Inclusion of certain foods in the diet
Losing legs is facilitated by the use of the following drinks: milk, unsweetened tea (black or green), tea with milk. Milk tea is actually green tea, it is brewed with milk and brewed for a while with the addition of honey. In addition, using at least two liters of mineral water and any fruit juice other than grape juice a day also helps to reduce the volume of the legs.
Recommended foods for slimming legs: low-fat cottage cheese, any fruit, jacket potato, boiled chicken (preferably boiled chicken breast).
Of course, you should avoid eating fatty, high-calorie foods. It is best to wait a week only with the specified products, and the result will please you. These food products can be combined in different proportions and combined according to your taste.
3. Execution of individual procedures
Massages and body wraps should not be neglected. The truth is, massage helps relax muscles, and wrapping helps warm them up. The combined effect of these procedures leads to intense fat burning and, as a result, weight loss in the legs.
In addition to following all the rules, it should be borne in mind that the legs sometimes look fuller than they really are, not due to excess adipose tissue, but due to swelling. This usually applies to people who have 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 heal 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, because as the weight decreases, the volume of our body decreases everywhere, including on the legs.
Now you know exactly what to do to lose weight in your legs. It's up to you! Good luck!