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Exercises to lose weight on the legs

set of exercises to lose weight on the legs

In the modern world, it is fashionable to follow different diets and exercise.Every woman dreams of losing weight and regaining an ideal figure in a short time.

The cult of beautiful, slender legs is more relevant than ever.To make women's legs attractive, you need to take care of them.Diet alone is not enough for this.A set of special exercises is required to make them fit and slim.

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

A set of exercises to lose weight on your legs

In order to achieve the desired weight loss results, it is important to constantly stay fit.

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

Basic exercises for losing weight from thighs and legs at home:

  1. Low squats.We stand straight with our feet shoulder-width apart.We put our hands on the waist and squat low.You cannot lift your feet off the ground when you are squatting.Number of repetitions - 30-40 times;
  2. Step back.We kneel down and keep our backs straight.We straighten one leg back and stand up, keeping it straight the whole time.Then we do the same with the second member.Repeat – 30-40 times;
  3. Swings from a lying position.Lie on your stomach, place your hands under your chin.Then, taking turns, with each leg bent at the knee, we swing.Repeat – 30-40 times.
  4. Squats 50-60 times;
  5. Skipping rope;
  6. Stretching (stretching the hips and buttocks).

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

For thin legs and elasticity of the buttocks, will be effective: swimming in the pool, aerobics and cycling.Morning jogging in the fresh air and long walks are beneficial.

An effective program for hips and legs

thigh slimming workout

To achieve good weight loss results, you need to perform a set of exercises for 2-3 weeks.At home, it is possible to get rid of the hated flanks 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, toes pointed.We stick our butts together.We squat down smoothly, pause (5-7 seconds) and get up.The back is straight.The number of repetitions is 30-40 times.
  2. “Fly.”We put our heels together and stand up on tiptoes.You can also do this near 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 it with 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 sec).At the same time, alternately tense and relax the thighs (20 times).

Training for girls

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

At home, you can perform simple actions to eliminate the sides and tighten the buttocks:

  • Squatter;
  • Perform side swings and back swings;
  • Use the exercise “scissors”, “bicycle”;
  • Do lunges;
  • Do some stretches.

A set of effective exercises for losing weight in 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 to 40 times);
  2. We get on our knees, but we raise it a little so that it almost touches the ground.The body is straight.The front knee should not exceed the line of the toes.In this position, you go up a few centimeters then go back down.“Spring” (20 to 30 times);
  3. We stand near the chair and grab its back with our hands.We take one leg back.Pull the toe as high as possible.Then we lower the limb.At the same time we do not touch the surface of the floor (20-30 times).
exercises for girls to lose weight

If you decide to lose weight and remove a few centimeters from your thighs, you don't need to wait for quick results.Each person's body behaves differently in the process of losing weight: 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 done at home.

  • An effective exercise at home for sagging buttocks – pelvic lift

The most effective procedures are pelvic elevations.Lie on your back and lift your body.The heels are pressed as close as possible to the buttocks.Lift your torso 30 to 40 times.Then, on the last rise, we freeze and try to hold this body position for 40-60 seconds.

  • Exercise to lose weight on calves and legs

We turn our backs to the back of the chair, pressing our buttocks firmly against it.We hold the back of the chair with our hands and stand up on tiptoes.We perform a kind of stretching of the hind limbs.

Complete 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 get a slim and toned figure.

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

A holistic approach to weight loss will help you achieve the results you want:

  1. Exercises for all abdominal groups;
  2. Stretching all muscle groups (pectoral muscles; neck muscles, arms, legs, thighs, buttocks);
  3. Exercises for the buttocks;
  4. Back and waist exercises;
  5. Lunges and swings;
  6. Squats;
  7. Skipping rope;
  8. Running;
  9. Swimming;
  10. Diet and healthy eating;
  11. Drink plenty of fluids.

Crunches are considered effective exercises for weight loss in the abdomen and thighs, available at home.

complete workout to lose weight
  • We lie on our backs 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 up to the knees.Make sure to exhale.As you inhale, we lower ourselves.We play 30 to 40 times.(For more efficiency, you can do it in sets - 3 sets of 30 times)

Another important element is to lift your legs.

  • We press our backs to the ground.Raise your feet and keep them straight.The hands rest alongside the torso.Slowly lower the lower limbs to the floor, without touching it, then raise them up.The back, at the same time, does not come off the ground.The number of repetitions is 30-40 times.

For such a weight loss plan to produce results, it is important to adhere to a comprehensive methodology.In addition to physical activity, you should pay attention to a good diet.The diet should contain plenty of vegetables, fruits and protein foods.

A great way to get rid of hated sides is anti-cellulite massage or body wraps.Such procedures will help tighten your figure and achieve elasticity.