Female legs are subject to close male attention and observation. Therefore, their condition, including the volume of the thighs and calves, should be ideal. But what if you look in the mirror, you understand that in relation to the wasp waist, the legs look a little fuller than you might think. How to lose weight in legs and hips? What should I do?
Three basic principles of weight loss in the legs
There are three basic principles that must be followed in order to lose weight.
- Performing special exercises.
- Inclusion of certain foods in the diet.
- Performing individual procedures.
A little more detail on what to do to lose weight.
Exercises for slimming legs
Skipping rope
During this exercise, the calves are seriously strengthened. Therefore, to the question: "How to lose weight in the calves? ", The answer will be simple: "Skip the rope! ". Jumping also helps improve blood circulation and thus burn excess fat. Do not start with 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, do not 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 at losing weight on the calves, but it will give better results in reducing the volume of the thighs. To achieve significant results, squat at least 100 times a day. But attention! ! ! ! You can not do so many squats at once! This can damage the cartilage in the joints, causing them to wear out. In this case, the knee joints are at risk of serious injury. You need to perform the exercise in small portions during the day. For example, all 100 squats a day can be divided into 5-10 times into 20-10 squats, respectively. In this case, there will be no overload of the articular cartilage and the effect will be fully achieved.
Incidentally, the exercise "squats" can be replaced by going up the stairs. It's enough to go up on the fourteenth floor a few times a day, go down again and you can skip squats!
Get 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 the stomach, arms stretched along the body, legs together. First, slowly lift one leg up as much as possible. We count up to 10, and if we succeed, then up to 20, then we also slowly lower the leg. We accept the starting position. Then we do the same with the other 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 have to be carried away by the force loads of the legs, otherwise the legs, despite the intense burning of adipose tissue, due to the increase in muscle mass, will still look quite massive.
Exercise "bike" also contributes to less muscle building, but more intense burning of fat in the legs.
Rotation of the pedals
The exercise bike can be performed while lying on the bed. To do this, just lie on your back, lift your legs up and. . . Let's go! By the way, if possible, an improvised, imaginary, bike can be replaced with a real exercise bike. Only in any case, "walk" slowly. The most important thing is not speed, but effort! No wonder they say, "The quieter you go, the further you get! " 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 immediate effect.
But how to lose weight fast in the legs? For example, an important event is expected in the near future, where I really want to show off in all its glory! Let’s try to fix our legs in just a week.
To get the fastest results, in addition to training, follow a special diet.
2. Inclusion in the diet of certain foods
Losing bone is facilitated by the use of the following beverages: milk, sugar-free tea (black or green), milk tea. Milk tea is actually green tea, brewed with milk and added honey for a while. Also, the use of mineral water in an amount of at least two liters a day, and any juice, except grape juice, also helps to reduce the volume of the bone.
Foods recommended for slimming legs: Low-fat cottage cheese, any fruit, mashed potatoes, boiled chicken (preferably boiled chicken breast).
Of course, you should avoid eating fatty foods with high calorie content. It is best to endure for a week only on the specified products and then the result will delight you. These foods can be combined in different proportions and combined to your liking.
Performing individual procedures
Massage 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 following all the rules, keep in mind that the legs sometimes appear to be fuller than they actually are, not because of an excess of adipose tissue, but because of swelling. This usually applies to people with a "sedentary job". In this case, regular walking will come to the rescue. And the more you go, the better. Walking not only helps maintain the benton, but also to improve and strengthen the body as a whole.
In addition, any weight loss measures that are not dangerous to the body contribute to weight loss of the legs, as with a 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!