Exercises for slimming legs: getting ready for the summer season. Video: "Exercises for the inner thigh"

The canons of beauty change from year to year, but for many decades the concept has been held that women's legs should be thin. We offer to discuss how to lose weight in the legs quickly, what exercises to do in order to remove extra centimeters in a week, as well as tips from fitness trainers and nutritionists.

Proper nutrition for the feet

Exercise is the surest means of losing weight in the legs and other parts of the body. But only they will not be enough, because the female body is inclined, in most cases, to accumulate calories and store fat. Before you start exercising, stretching and twisting, analyze your diet. This does not mean that now you can only eat diet foods, you just need to limit yourself a little.

What foods should be excluded or limited:

1. Carbonated water, even mineral;
2. Sweets in any form, it is better to replace them with honey;
3. It is better not to eat fatty foods in the evening;
4. Eat lightly salted food, salt retains moisture in the body, which often swells the legs.

But at the same time, we remind you that during the period of intense training you can not sit on strict mono-diets. Let's say buckwheat or rice.
Video: leg workout

Leg Slimming Exercises

Now we will discuss what to do to lose weight legs. Depending on the area of ​​your problems, you need to choose the right exercises. Legs can be conditionally divided into several zones:

1. Buttocks;
2. Hips;
3. riding breeches;
4. Inner thigh;
5. Caviar.

Let's start with the buttocks. You can remove fat from them only by intensive sports. It is worth noting that, unlike other parts of the body, the butt sags somewhat, if you do not do aerobics or fitness, it is much more difficult to tighten the muscles of this zone than any other.

The most effective exercises are considered sit-ups. You need to spread your legs shoulder-width apart, stretch your arms in front of you. You need to squat according to a special technique: the knees should remain at one point. If you can’t repeat the first time, then practice on the couch: squat on it. But don't sit down. You need to go down slowly, at the bottom point, linger for two seconds. Repeat 50 times.

If you really want to quickly lose weight in your legs, then you need to do 75 squats, increasing the intensity every day. When you get to 300, just do a workout every day. So you will achieve beautiful legs and a toned back in a month.

If it is wrong to squat completely, then you can pump up not the back of the legs, but the front or quadriceps. For football players, it is he who is the most prominent part of the thigh.

To lose weight between the legs, you have to try - the fat does not like to leave from there. Leg swings have proven themselves well, in addition, they can be performed even by a pregnant girl. You need to stand against a wall or table so that there is support at hand, lean on it and raise your leg to the highest possible level. Repeat 30 times with each leg.

If a woman needs to correct the shape of the inner thigh and lose weight in her legs, then it is better to use horizontal swings. Lie on the floor, on your side, then sharply raise your legs up and gently lower them down. Another very good exercise is to lie on your side, put one leg on the floor, and throw the one on top behind it. You should get a pose, like men who sit with their feet on their knees, but only in a supine position. Now we quickly begin to raise the lower leg to the ceiling. Repeat 30 times in pairs.

Urgently tighten the muscles on the legs (thighs) and reduce thick hips, a jump rope will help, it is very easy to lose weight with it. Just turn on your favorite music and jump, but there is one caveat: you need to jump for at least three minutes. Over time, the rope should become heavier for better efficiency. After childbirth, it is better to consult a doctor before exercising.

You also need to run to lose weight legs, even the diet is not so effective for removing extra centimeters on the stomach, arms, frogs. You can run both in the gym and in the fresh air, and the latter option is much better: the body is better saturated with oxygen. The process should take at least an hour, and the speed should start from 5 km / h. With this intensity, you can easily get rid of stretch marks and fat on the abdomen, sides, arms, cellulite and even wrinkles on the face.

While running, a woman over 30 needs to be more careful, because. knee joints are no longer as flexible as in 20-year-olds, and injuries are possible. In addition, the muscles require less load. But on the other hand, such a charge will be incredibly useful for a teenager: it will help to wake up and concentrate.

Riding breeches, they are ears, very nasty problems - it appears from a sedentary lifestyle and love for sweets. You can remove them like this: put the remote control on the floor in front of you, stand on one foot and jump over it in turn with each foot. Repeat minute.

Another exercise from athletics: kneel down, then lean on your hands, raise your legs one by one up. First right 20 times, and then left.

Bodybuilding, cycling, wrestling, weightlifting, punching bags all increase calf volume. In this case, the Women's Forum simply gives advice to limit the "harmful" influence, and stop doing "male" sports for a while.

Let's discuss how to lose weight in the calves so that it is effective. We strongly advise you to try the exercise "Reach for the sun." Remember, at school in physical education classes or in kindergarten, you had to stand on your toes and that there is strength to stretch your hands into the sky. We also do it at home, for about two minutes in a row.

If you eat right, do all these exercises and do not skip workouts, then in a week or two it is quite possible to lift your body. Regular exercise will help you maintain your figure and increase endurance.

Text: Natalia Soshnikova

Leg slimming exercises are activities that require a certain amount of willpower. You will have to work hard so that the legs begin to delight you with their shapes and attract the attention of the opposite sex.

Effective exercises for slimming legs are not only the well-known leg swings, which, by the way, are only suitable as a light warm-up, since they do not allow you to spend a lot of effort to burn extra calories. There are many other exercises that will help make the legs slim and attractive. Just do not wait for the result today and immediately. Legs do not always lose weight quickly. But how to lose weight in the legs in the "separation" from the whole body? Alas, this is practically impossible. Therefore, exercises aimed at strengthening the muscles of the legs should become part of the entire weight loss complex, which is based on proper and balanced nutrition, as well as a general increase in physical activity.

It is best if the workouts include both strength exercises on the legs, aimed at strengthening and developing muscles, and aerobic exercise, which stimulates the metabolism, accelerates the burning of body fat. An important point: you can not start training on an empty stomach, otherwise aerobic exercise will burn your muscles, not fat. Drink plenty of fluids during and after exercise. And yet - exercises for weight loss of the legs must be performed regularly and intensively, at least two or three classes a week, which it is desirable to supplement with daily walking or jogging. Who likes what.

By the way, jogging, if you don’t like it, can be replaced with active sports. Tennis, badminton, cycling, swimming, horseback riding, trampolining, step aerobics - all these sports will provide an excellent load on the legs. And you will be so passionate that you will not notice how intense your workout is.

Leg exercises: the beginning of the beginning

Warming up (whether at home or in the gym) is the first and most important part of any workout. You can not start the exercises without first preparing the body for physical activity. During the warm-up, metabolism is activated, blood flow through the vessels is accelerated, which allows the muscles to recover faster, thus preparing the body for the upcoming work. Properly performed warm-up not only contributes to the maximum effectiveness of the workout, but also prevents injuries and sprains.

Warm up before workout

Simple and effective leg exercises

So, the warm-up is done, the muscles are warmed up, you can start training. In order to make your legs slim and toned, it is not necessary to buy an expensive subscription to a fitness club. There are a number of weight loss exercises that you can do at home. The main condition for the success of independent training is strong motivation, focus on success, a clear schedule of classes and diligence. If this is not about you, then it is better to work out in a fitness club under the supervision of an instructor who will not let you be lazy.

Squats

Stand with your feet shoulder-width apart, keep your hands at your waist or stretch out in front of you. During squats, keep your back straight, and your hips parallel to the floor, do not tear your heels off the floor (3 sets of 15 repetitions).




"Plie"

Place your feet shoulder-width apart, toes pointing to the sides, knees apart. Slowly do squats, linger in the squat as long as you can and return to the starting position. The exercise can be performed with support on a chair (10 squats per approach).




"Sumo"

Put your feet wider than your shoulders, socks should look as far as possible to the sides, keep your hands on your hips. Perform squats while keeping your back straight (3 sets of 15 repetitions).




Lunges

Place your feet shoulder-width apart, keep your arms along the body. We raise the leg bent at the knee, then pull it forward and lower it, making a lunge. Please note that the knee should be perpendicular to the floor and not protrude beyond the toe. Raise the leg and return to the starting position (10 repetitions on both legs).




Additionally: you can do a reverse lunge, the technology for performing the exercise is the same as in a regular lunge, only the leg is pulled back (10 repetitions on both legs). And a double lunge: after a forward lunge, the leg does not return to its original position, but immediately back.




"Dog"

Get on all fours, swing one leg back, then to the side, and back again. On the fourth count, return the leg to its original position (10 repetitions on both legs).




For the muscles of the inner thigh

We lie down on our side, the lower leg is straight, the upper one is bent at the knee and rests the foot on the floor and is set forward. With the lower leg, which is straight, we perform lifts with good amplitude. Please note: the sock should "look" at you. We do the exercise slowly (8-10 lifts on both legs).

Exercises to train the inner thigh

For the muscles of the outer thigh

• Starting position - lying on your side, but now the head rests on the arm bent at the elbow. Both legs are straight. Raise and lower the upper leg (8-10 lifts per approach).

Effective exercises for weight loss in the outer thigh area

Modeling the knees

• Stand some distance from the wall. Raise your leg, it should rest against the wall at a right angle. Bend and straighten your knee (15 reps per leg).

Workout for perfect knees

Graceful ankles

• Starting position - lying on your back, hands under your head, legs together. Raise your legs up perpendicular to your body. At the same time, the toes should be pulled back. Now turn the foot of your left foot towards you and again pull it as far as possible. Repeat the same movement with the other leg (10 reps for each leg).

Exercises for thin ankles

Leg Slimming Exercises: Guided Workout

For those who are most focused on results and who want to achieve an effect in the shortest possible time, high-intensity functional training is suitable. Such classes allow you to significantly save time, adapt the lesson to your own problems of the zone. True, such trainings are not suitable for beginner athletes. A couple of months will have to gain strength by doing classic strength and cardio programs.

HIIT or High Intensity Interval Training- high-intensity interval training, in time it takes 10-15 minutes. As a rule, these are 4-5 exercises for different muscle groups, which are performed in 3-4 sets without pauses for rest. The training is very hard and exhausting, so it is recommended to work on this program for no more than 4 weeks so as not to overwork.

15 minute HIIT workout

Tabata Protocol- functional training of high intensity. This program was developed by the coach of the Japanese skating team Irisawa Koichi. He suggested that his athletes train in a special mode according to the following scheme: a certain exercise is performed for 20 seconds, followed by a break of 10 seconds, and this cycle is repeated 8 times, which is only 4 minutes in total. Ideally, these four-minute sets should be repeated 4 times in a row. Taking into account the minute breaks, the total training time is 20 minutes.

4 Minute Tabata Workout

During high intensity training, muscle fibers are damaged. They take less than 48 hours to recover. It is recommended that you do no more than two or three interval workouts per week.

It's fun to walk together

The simplest and most affordable leg slimming exercise that will help you lose weight in your legs is walking. For greater efficiency, you can complicate the task, for example, go uphill or climb stairs. If training takes place on a treadmill, it is recommended to set the running belt at a slight incline. By the way, in 30 minutes of walking you can spend about 200 kcal, which is equal to a portion of three pancakes with jam or a piece of cake.

And what else?

Now in sports stores you can find mini-trampolines. And do not think that this projectile is exclusively for children. And it's great for adults too. Jumping on a trampoline is a great exercise that will help get your legs in order. You can jump in short sets of two minutes at any convenient time.

Another sports gadget that perfectly trains legs comes from childhood. This is an ordinary skipping rope - a simple and affordable exercise machine for every woman. The key to success - jumps should be different: on the spot; on one leg, alternately; in two passes of the rope in one jump and so on. True, there are limitations. Those who have a little more than average weight should not jump.

There are few girls in the world who would be completely satisfied with the shape of their legs and hips. They go to great lengths to get their feet in order. They do wraps, apply modeling creams, sit on all kinds of diets. But all these methods are ineffective, since you can become the owner of beautiful legs by combining proper nutrition and special physical exercises aimed at losing weight in the hips and buttocks.

It is not enough just to choose the right exercises for the legs and hips, you need to have motivation, without which there will simply be no result. A clear goal and action plan will help in organizing training. Properly selected music will be a good addition to the classes.

Losing weight in the hips and legs is only part of the task, it is important to maintain the result for a long time. Everything should be done in a complex: in addition to diet and physical activity, massage should be added. It is worth stocking up on patience and changing the whole rhythm of your life. It is best to draw up your program for weight loss of legs and hips together with a specialist. But if this is not possible, some recommendations will help achieve the desired result.

The day should start with a glass of water on an empty stomach. For breakfast, you should give preference to cereals or muesli. Instead of coffee, it is better to drink a cup of green tea. For quick weight loss in the thighs, you need to forget about pies, sandwiches and soda.

A great option is to completely abandon the elevator and walk as much as possible. If possible, public transport should also be avoided. A daily walk after work will make your legs slimmer faster. Morning exercises for weight loss will also be a good help in the fight for harmony.

A contrast shower will become effective, with which you can massage your legs from the feet to the hips. At the same time, it is worth adding a massage of problem areas with a hard washcloth.

A set of exercises

Exercises against the "ears" for the hips include the following options:

1. Squats with legs apart, hands behind the head and palms clasped in the castle. You need to squat with a straight back, pressing your feet firmly to the floor. The lesson is well suited for adjusting the overall shape of the legs and tones the gluteal muscles. You need to complete at least two sets of 10 repetitions.
2. Lunges for the riding breeches zone. From a standing position, step forward with your right foot, transferring your body weight to it and sitting down as low as possible. The second leg is in an unbent state and rests on the toe. Then lunge with your left foot (15 for each lower limb). Lunges should be done carefully to avoid sprains.
3. Partial squats will be an effective exercise for slimming the thighs. It is necessary to squat until the thighs are parallel to the floor, while pausing and lingering for a few seconds. Do 3 sets of 10 times.
4. Leg swings performed lying on your side. It is necessary to lie on one side and do swings with the upper leg. After 10 repetitions, bend it at the knee, placing it on the mat in front of the lower leg. Make swings with the lower limb. Switch sides and repeat the exercise lying on the opposite side.

All these exercises for slimming the hips give a lasting result, but only if you do it constantly.

Exercises for quick weight loss in the legs from the inside of the thigh include the following:

1. Squats. They must be performed by keeping your back straight. Stretch your arms in front of you, spread your legs no wider than your shoulders, turn your socks outward. Without going out with your knees over your toes, do not squat to the end. Perform slowly, watching your breath. It should be free, not intermittent. Perform two sets of 10 squats with a break of one minute. This exercise is very effective on the hips.
2. Squats with a ball. Spread your legs so that the ball is clamped above the knees. Squat very slowly, trying to hold the ball and straining your hips.
3. Squeezing the ball. Bend your legs in a prone position with a ball sandwiched between your knees. Straining the thigh muscle, squeezing the ball for 30 seconds. Do 20 repetitions. Exercise can be done lying on your side and pulling your knees with the ball clamped to your chin.

A set of exercises for the back of the thighs:

1. Full deep squats. Heels pressed to the mat, hands on the waist. In this position, you need to sit down completely, without lifting your heels from the floor. Run 15 times in two sets.
2. Lifting the pelvis. Having taken a position lying on your back, raise the buttocks to the stop. You need to keep your hands on your waist without helping yourself. The knee joints must be bent at an angle of 90º. In this position, it is effective to train while holding a heavy object on your stomach with your hand. For a change, you can perform such lifts on one leg, alternating with the other. You should do 3 sets of 10 times.
3. Alternate leg swings, standing on all fours. With each leg, do 10-15 swings up. For the greatest effect, you can use a weighting agent.

For both the front and back of the thigh, an exercise called “stepping onto the platform” is perfect. Alternately, each foot needs to take a step to a special elevation. If there is no platform, you can use the stairwell. It is recommended to perform 10 times for each limb, then take a break for one minute and repeat.

You should pay attention to the leg, which first becomes a hill. Her knee should be bent at a right angle. Inertia does not count, it is necessary to strain the muscles. It is recommended to start at a slow pace, gradually increasing the speed. This exercise can be included in the morning exercises.

Effective leg slimming exercises also include barbell squats. This workout is perfect for fighting the “ears”, as well as for the inner and back of the thigh. It is advisable to do at least 3-4 sets of 12 times. The center of gravity should be shifted by slightly leaning forward.

How is the process of burning fat?

There is a certain amount of fat cells, and each person has their own, as this is due to the nutritional factor in childhood and adolescence. These cells are used by the body to store energy. Such fat can be consumed, for example, in case of prolonged hunger. This mechanism of self-preservation is necessary for a person to survive.

Even with a normal diet, the human body still tries to stock up for the future and puts aside any excess fat consumed. In order for fat reserves not to increase and remain in a moderate volume, you have to go on a diet and play sports. Physical activity speeds up metabolism, the need for additional energy will increase, and this allows a person to lose weight.

With the participation of oxygen, food is broken down into three main components: water, carbon dioxide and ATP (adenosine triphosphate). A universal source for biochemical processes is ATP, a certain amount of which is in the muscles and, if necessary, is consumed.

Adenosine triphosphate is burned quickly, the body receives it from carbohydrates, fat and protein. In active sports, this happens when a person takes a deep breath. Exhalation is carbon dioxide, which is a by-product of burning fat. Thus, the expression "burn fat" is valid, as we exhale it.

How to make classes more effective?

Any kind of physical activity is beneficial. It can be running, yoga, dancing or wrestling, but the most effective hip exercises are cycling or swimming. Subject to the regimen and constant exercise, in any case, excess energy will be burned.

To make the classes more effective, it is necessary to carry out cardio training, in which the heart rate quickens. Exercise should be accelerated as much as possible in order to thoroughly engage the cardiovascular system. Thus, an intensive calorie burning regime will be provided. The body will be forced to connect more resources in a shorter period of time.

When drawing up a lesson plan, emphasis should be placed on a high pace, including exercises for losing weight in the legs, such as running in place with high knees and jumping with swings of the lower extremities.

The best exercises for slimming legs include the use of sports equipment, for example, a skipping rope gives a good load on the legs. Do not forget about stretching, which develops flexibility and improves blood circulation. Each workout must begin and end with stretching. By stretching the muscles, the tendons are strengthened.

A professional trainer will never recommend a set of exercises just for the legs or hips. Excess weight is distributed throughout the body, so you need to get rid of extra centimeters at the waist, and in the buttocks, and on the calves. If you have full legs and want to make them more slender, then start with a diet and connect physical activity to it. Leg slimming exercises certainly bear fruit, but they must be performed correctly and regularly. They give the maximum effect, since it is in the legs that the largest muscles are located. By training your legs, you speed up your metabolism and the process of losing weight is much more intense.

Want to get lean legs and strong muscles? Then use these helpful tips:

• Train systematically. There are only two options: classes at home and workouts in the gym. In the first case, it is better for you to choose effective exercises for losing weight on your legs and perform them almost every day, and in the second case, conduct classes 3 times a week.
• Train at the same time. For homework, you need to choose 20 minutes a day. The best effect is brought by training according to the schedule, in contrast to spontaneous training. Decide on the time and do your exercises exactly as much as planned.
• Watch your nutrition. Exercises for weight loss of the legs and hips are aimed at reducing body fat and reducing volume. If you are full before a workout, then your body will not use its own fats as fuel, but the calories received from food. Thus, you are doing extra work. At best, you simply will not gain weight, but you will not be able to lose weight. There is an opinion that it is better to do it in the morning before breakfast. In this case, the body will definitely use the body's reserves and switch to fat burning mode. Drink a glass of warm water and start your workout.
• Don't forget to warm up. Stretching and warming up the body are essential elements of any type of training. Take a few minutes to warm up to prepare your body for the upcoming load and avoid injury. Walk or run in place, tilt your head and torso. Also, squats, lunges forward and to the sides, rotations of the knees, hands, feet, etc. are suitable as a warm-up.
• Breathe right. To activate the process of fat burning, you need to saturate your body with oxygen. Only in this case, the fat layer will begin to melt. Breathe deeply, not shallowly. Make an effort to exhale, and inhale while relaxing. Do not hold your breath, otherwise the exercise will not be useful.

Remember that it is impossible to lose weight locally and do not try to get an instant effect. Wait at least a couple of weeks and you will see the first results. They will definitely be if you approach this issue comprehensively. To enhance the effect and make your legs beautiful, you need to combine physical activity, proper nutrition, massages, body wraps, scrubs and other cosmetic procedures. Fortunately, today all these funds are available and do not require large investments.

If you do not like to run, squat and pump the press, then take up a useful hobby. Very useful for figure riding, cycling or roller skating, dancing. Find the type of physical activity that you enjoy the most. So it will be easier for you to study and time will run unnoticed.

A set of exercises for weight loss of the hips and legs

To begin with, we warm up and warm up the body well. Then you can proceed to the main workout. You can perform exercises for the beauty of the legs at home. To do this, choose a place, put on comfortable clothes, turn on your favorite music or series, and go!

Exercise 1 - squats

There is nothing better for legs and buttocks than classic squats. Want slender legs and a round butt? Then don't be lazy and do squats.

We stand straight, legs shoulder-width apart or slightly wider, arms stretched out in front of us or put on the waist. We keep our back straight, we don’t tear our heels off the floor and we begin to slowly lower ourselves down, as if we want to sit on a chair. The thighs should be parallel to the floor. Do the deepest possible squats and slowly rise up. You should feel tension in the muscles of your legs and buttocks. Do not lean forward and watch your posture. Do 3 sets of 15 reps. In the future, you can use additional weights.

Exercise 2 - Lunges

Another effective leg exercise is forward and side lunges. Stand straight, feet shoulder-width apart, arms along the body. Take a big step forward and get down on one knee. Keep your knee at a 90 degree angle to the floor and don't push it past your toes. Lock in this position for a few seconds and return to the starting position. Repeat the exercise on the second leg. In total, you need to do 10 repetitions on each leg. Lunges should be deep. Keep your back straight. Hands can be lowered down or put on the waist.

Side lunges are done from a standing position. You need to tilt your body forward a little and take a wide step to the side. After that, kneel down and slowly return to the starting point. Slowly lunge to the other side. In total, you need to perform 10 repetitions in each direction.

Exercise 3 - plie

Place your feet shoulder-width apart, toes apart, knees slightly apart. Slowly begin to squat without taking your feet off the floor. Hold at the bottom for a few seconds and return to the starting position. Beginners can perform this exercise while leaning on a chair. Do 2-3 sets of 10 reps in total.

Exercise 4 - "dog"

Get on all fours, stretch one leg back and start swinging it up and to the side. Do 4 reps on one leg. A total of 10 sets for each leg. Keep your back straight and do not arch your back.

Exercise 5 - sumo squats

Stand up straight, spread your legs as wide as possible, toes turned to the sides, put your hands on your hips. Do a deep squat without arching your back. In total, you need to perform 3 sets of 15 repetitions.

Exercise 6 - ball squats

Spread your legs and hold the ball slightly above your knees. Tighten your gluteal muscles and begin to squat smoothly, holding the ball between your legs. Hold at the bottom and return to the starting position.

Another version of the exercise with the ball. Lie on your back, bend your knees and hold the ball between them. Squeeze the ball for 30 seconds while tensing your leg muscles. Rest and repeat 5 more times.

Exercise 7 - train the inner thigh

The inner thigh is a rather problematic part of the body. Special exercises have been developed for her. So, lie on your side, keep your lower leg straight, and bend your upper knee, put your feet on the floor and push forward. Raise the lower straight leg, making amplitude movements. Important: the sock must be pulled towards you. The exercise is performed in 8-10 sets on both legs.

Exercise 8 - train the back of the thigh

For the back of the thigh, it is useful to do several types of exercises:

• Mahi back. Get on all fours, keep your back straight, take one leg back. Do leg swings without arching your back. Repeat on the second leg.
• Deep squats. Put your feet wider than your shoulders, put your hands on your waist, lower yourself down without lifting your heels off the floor.
• Mahi lying. Lie on your stomach, alternately or simultaneously raise your legs up.
• Mahi bent leg. Lie on your stomach, put your hands under your chin, bend one leg at the knee. Make low swings up. Repeat the exercise on the other leg.

Each exercise is performed for 10-15 repetitions.

Exercise 9 - chair leg workout

This is a static exercise using a chair. So, sit on the floor, put a chair in front of you. Stretch your legs so that they are between the legs of the chair. Next, raise your legs about 15-20 cm and begin to put pressure on the legs, as if you want to push them apart. Rest your hands on the floor, slightly tilting your body back. Freeze in this position for 50-80 seconds. You will feel how much tension your outer thigh has.

We change the position of the legs. Now we put them not inside, but behind the legs of the chair, and we try to squeeze them with the force of the legs. In this case, you will feel the load on the inside of the thigh. We raise our legs by 15-20 cm and press on the legs of the chair. We hold in this position for 50-80 seconds.

Exercise 10 - workout for beautiful ankles

We lay down on our backs, we hold our hands under our heads, our legs are brought together. Raise your legs up, forming an angle of 90 degrees with the body. Pull the toes away from you. Next, turn one foot and pull towards you, and then away from you. Change legs and repeat the exercise. In total, you need to do 10 repetitions.

Watch how exercises for weight loss of legs are performed (video).

Exercises for weight loss calves

Calf exercises are useful for those who want to reduce them, and those who want to increase them. If the calves are too thin and expressionless, then the legs look like thin sticks. Too inflated or full calves create the effect of curvature and visually make the legs too large.

To make the calves embossed, but not too big, you need to combine sports and diet. Protein foods must be present in your diet in order to maintain muscle mass. It is also necessary to include slow carbohydrates and a small part of healthy fats.

Proper physical activity helps to achieve ideal forms. Those who play sports, in particular jogging, or often walk in high heels, calves are quite pronounced. This is due to the constant load.

If you want to change the shape of the calves, then you need to know some of the nuances:

• You can not do only strength training, because they contribute to muscle growth and calves increase in volume;
• It is desirable to carry out aerobic exercises, performing many repetitions and repetitions at a fast pace;
• An excellent effect is given by static stretching exercises and muscle tension (,).

For calves, it is useful to perform exercises on a step platform. It is an elevation on legs with a wide transverse platform in the center. You can buy a platform in a sports store or make it yourself. The height of the elevation should be 10-15 cm.

Exercise 1

Put your right foot on the platform, rise on the toe of your right foot, at the same time put your left foot on it, stand on the step with both feet. Once again, stand on the toe of your right foot, and return your left foot to the floor, then lower your right foot. Change your leg and repeat this exercise on your left leg. Take your time during classes and feel the tension in the calf area well.

Exercise 2

Put one foot on the step, transfer your body weight to it, lift the other leg in front of you, bending at the knee. Try to reach with a bent leg to chest level. Return to starting position and switch legs. Exercise must be done at a fast pace.

Exercise 3

Place your right foot on the platform, then put your left foot down, lower your right foot to the floor, and then lower your left foot. This exercise also needs to be done at a fast pace, preferably with rhythmic music.

Exercise 4

Stand on the step, lower your right foot from the platform in front of you, then return to the step. Change your leg and do the same exercise.

When working with the step, do exercises on the whole foot and on the toes. So you can harmoniously develop the calf muscle, and not just pump it over.

After the load, be sure to stretch. The shape of your calves will depend on it. Stretching makes the muscles more elongated, ballet-like, so give it about 10 minutes.

In addition to exercise, massage and contrast showers are of great benefit. Massage includes rubbing and stroking movements, circular and spiral kneading, tapping and patting movements. The procedure should end with stroking.

It takes about 10-15 minutes to massage one leg. During the procedure, you can use massage oils or anti-cellulite cream.

Slender hips are not only beautiful, but also sexy. You can achieve beautiful legs both in the gym and with the help of home fitness. In any case, you will need a set of effective and efficient exercises.

Step-by-step instructions for weight loss exercises for legs, thighs and hips at home for women and men

Having slender and toned legs is the dream of every person. For women - this is an indicator of their sexuality, for men - strength. And if for men thick and shapeless thighs are rare, then for women it is a very common case. The nature of the female figure decreed that excess weight could accumulate on her hips. However, this is far from a whim, just the pelvis of women is much wider than the pelvis of men, because it is they who give birth to children.

Unfortunately, after the first birth, the pelvic bones diverge and visually become even wider, in addition, excess weight "with pleasure" settles on the already large hips. This is how “ears”, round frogs and other figure flaws are formed. The situation is aggravated by excessive overeating of junk food of modern man and his sedentary lifestyle. Frequent sitting on the sofa, in the office chair leads to the fact that the lower part increases and accumulates an extra fat layer.

What needs to be done in order to gain slender and strong hips?

Fortunately, it is quite possible to get rid of these shortcomings at home, but it requires your patience, strength and endurance. To make your legs and thighs perfect, you need to perform a set of exercises daily.

Exercises that will favorably affect the legs at home for both men and women:

• Mahi in the air - one of the most effective exercises that will strengthen your buttocks, outer and inner thighs at the same time. To make the exercise as useful as possible, you need to lie on your stomach on the floor (the surface should be hard and flat), stretch your arms forward and try to alternately raise your legs as extended as possible in your toes. If you can’t do at least 10 times from the first run, take a break and do the exercise in several runs.
• Scissors - This is a familiar exercise that is also done in the prone position. It can not only tighten your legs and make them slim, but also significantly affect the abdominal muscles. You are doing two jobs at the same time - turning your legs and waist. Lie on your back, lift your legs up directly perpendicular to your body and start crossing movements in which the left leg will go behind the right one or vice versa. Do about 30 crosses in one go, rest and repeat the exercise two to three more times.
• Mahi up - carried out in the same position "lying on the back." To do this, you need to stretch your arms along your body and place them palms down. The legs rise as perpendicular to their body as possible and keep together, as well as evenly. It is necessary to make ten lifts up and try never to spread your legs and not bend them at the knees. Perform the exercise 10 times in a row, rest and repeat it in two more rounds.
• Squats - to tighten the inner surface of the thigh, you should perform a complex of unusual squats. To do this, spread your legs as wide as possible, place them with your socks in different directions and start squats. The hands should be at the waist. After doing ten squats, tighten your toes and alternately lift your heels off the floor, leaving your foot on the toe. Perform this exercise 20 times in a row. Finish the exercise with rollovers. To do this, squat down and stretch one leg to the side as much as possible. Your task is to roll from the left leg to the right, putting a completely different leg to the side

Video: "Exercises for the inner thigh"

Exercises for slimming legs, thighs and thighs lying down

There are a number of quite understandable and simple exercises that can be easily done at home in a prone position. This position helps you relax as much as possible and strain only the part of the body that is being worked on. Perform each exercise in several passes in order to achieve the most effective results.

A set of exercises designed for high-quality weight loss of the hips and thighs in the prone position

Exercises that can be done lying down:

• Side swings - this exercise is able to capture three of your most problematic areas: the buttocks, the outer side of the thigh and the inner. Performing such swings every day in several visits in the morning and evening, you can ensure that your legs will soon become toned and slender. Lie down to perform the exercise on your right side (or left). The right hand in this case should be bent at the elbow and be your support. The left one bends at the waist (if you lie on the other side, then the situation is exactly the opposite). Raise the leg as high as possible, its position is considered to be exactly perpendicular to the body.
• Vertical swings - This is a difficult but very effective exercise that can remove excess fat from the thighs and make your legs slim and toned. To do this, you need to take a supine position. Bring your hands behind your back, raise your body and hold it with your hands. The legs rise up and spread as much as possible, after which they need to be brought together and spread again. In addition to strengthening the muscles of the pelvis and hips, your abs also work.
• Raising the pelvis - just lie down on the floor and relax as much as possible. Your arms should be extended along the body and pressed with palms to the floor. Bend your knees, feet should be pressed to the floor. Raise your body and pelvis as high as possible, pressing your legs and arms to the floor. You need to perform such an exercise three times ten times, if it is very easy for you - just put some kind of weight on your stomach: pancake - if you are in the gym or something like a plastic bottle filled with water if you train at home
• Draw a circle - This is a fairly simple exercise that can also be performed lying on the floor. To do this, lie on your back and lift your legs up, try not to spread them or bend at the knees. You need to stretch out your socks and draw the most even circle with them in the air, in size it should be about your height. After completing the exercise with both legs, rest a bit and continue “drawing” with each individual leg. This exercise tightens not only your hips, but also strengthens your calves, and pumps up the press.

Video: "Exercises to reduce the volume of the hips in the supine position"

Exercises for slimming legs, thighs and thighs with dumbbells

If you want to achieve the fastest possible result from home exercises, then you should definitely connect “heavy artillery” to your classes. To do this, you can use absolutely any dumbbells that you only have with different weights. Dumbbells will add weight to your body and therefore you will perform the exercises with great diligence and put great effort into them. Needless to say, the effectiveness of such exercises grows several times?

What exercises are most effective for slimming legs? Exercises with dumbbells

Exercises that can be performed to slim legs and thighs with dumbbells:

• Lunges with dumbbells - such an exercise will most effectively “work” in the area of ​​\u200b\u200byour pelvis and hips. You need to become as straight as possible, spreading your legs just shoulder-width apart. A dumbbell should be in each hand (if you don’t have dumbbells, you can pick up a liter or one and a half liter bottle filled with water - it’s much more difficult to hold it, but nevertheless it will give its effect from classes). Do lunges forward and backward alternately, stretching your leg as much as possible and placing it in front of you. First, do a series of lunges forward with an even squat, then back. Finish the exercise with leg lunges to the right and left
• Squats with dumbbells - also one of the most effective exercises for “losing weight” is too full legs. To do this, you need to become as even as possible and spread your legs wide. Take a heavy dumbbell in each hand (in the gym, you can replace it with a barbell that the trainer will select for you). The toes of the legs are set apart, the arms with dumbbells are either pressed in the chest or at shoulder level. Perform squats by tensing the muscles of the inner side of the thigh. Do ten squats about three times in a row
• Lunges and leg swings - to do this, you will need to become as even as possible and spread your legs to the sides so that your socks look straight (not very wide). Perform full squats, all the while holding a load in your hands. As you rise from the squat and straighten your back, lift your leg as far as possible (as far as you can) to the side up. After each squat, you should alternately change the leg that you will lift. The exercise perfectly contributes to the burning of excess adipose tissue on the inner thighs and also strengthens your buttocks.
• Lifting lunges - this exercise, of course, can be performed without dumbbells, but the greater your load, the more effective it will be. Use any surface that only you have: a bench, a step, a chair. Your task is to lunge forward with your foot and put your foot on the rise, after which a squat and alternation of legs is done on this leg

Video: "Exercises for slimming legs quickly and effectively"

Exercises for slimming legs, thighs and thighs from Anita Lutsenko

Anita Lutsenko is an interesting fitness trainer who managed to achieve excellent results in bodybuilding. She produces more and more new sets of exercises almost daily for those who are trying to lose weight, and the most interesting thing is that all her exercises are incredibly effective! By regularly performing Anita's leg slimming complex, you will achieve incredible strength and harmony even for the fullest legs.

How to achieve slim hips and frogs with the help of exercises from Anita Lutsenko?

Exercises from Anita Lutsenko, which will help restore strength and harmony to the legs:

• Anita recommends starting every exercise with a little warm-up, which will help you start the lesson smoothly and warm up all muscle groups so that they do not hurt after a workout. To do this, make a small stretch to the sides and a small march. A simple march must change raising the knees while walking. The exercise is very simple - you need to raise your knee as high as possible and touch it to the inside of the palm at chest level. Or you can touch the elbow of the left hand to the right knee. Do this exercise for ten to fifteen minutes.
• Another simple exercise from Anita - toe jumps. To do this, you need to put your hands on your waist and make wide jumps to the side, the weight of the body is transferred only to one leg (the one towards which you are jumping), and the second leg is attached to the first, but keep on the toe. This exercise should also be done for ten to fifteen minutes. Finish the exercise with a stretch: for this, the leg should be raised from behind and grabbed with your hand to form a triangle. This exercise should be done on two legs.
• Lunges - Another effective exercise from Anita Lutsenko, which involves all muscle groups and allows you to work on high-quality weight loss in the thighs. To do this, put your hands on your waist, and pull your leg and set it back. The exercise lies in the fact that the leg that you set back must be placed on your knee. The second leg at that time is necessarily pressed tightly with the heel to the floor. You need to complete at least twenty exercises in a row
• Swing your feet forward - helps to effectively “carve out” harmony in the legs. To do this, it is necessary to raise the leg to the level of the chest, bending at the knee and then raise it the next time, fully unbending. Such an exercise should be done twenty times continuously on one leg and then without a break on the second. After this exercise, take some rest and shake your legs.

Video: "5 simple exercises for slimming legs from Anita Lutsenko"

Exercises for slimming legs, thighs and thighs for ballerinas

In order to find the ideal harmony of the legs and be able to properly and proportionally develop your body, you can try out a set of exercises that professional ballerinas regularly practice. Such exercises are characterized by the fact that the load loads all muscle groups fairly evenly and even involves those that do not always work in normal everyday life.

A distinctive feature of the exercises intended for ballerinas is that they do not seek to “pump up” their legs. Their task with the help of training is to make the muscles as flexible as possible and maintain their minimum volume.

What exercises do ballerinas do for slim legs?

Leg exercises from professional ballerinas:

• Plie squat - This is a simple exercise that is based on regular squats. It makes the muscles on the inner side of the thigh work effectively. To do this, the legs must be spread and placed approximately at shoulder level. The feet are spread apart so that the socks look in different directions. Hands are closed with brushes in the chest area. It is necessary to make from twenty to thirty calm squats and at the same time do not take your feet off the floor
• Squats on one leg - a difficult exercise that can never be done perfectly the first time. In order to complete it, you need to find a good support near the wall. After one hand finds support, the second is placed on the waist. Squats are performed on one leg, the second is extended forward. In the future, squat without support, keeping both hands on the waist. The exercise not only corrects your figure, but also perfectly develops coordination.
• Stretching - includes two similar exercises. This is easy to do with a high back chair. Stand behind a chair, grasp its back. One leg stands straight and rests on the floor, the second goes as far as possible to the side with an extended toe. It is necessary to perform about twenty lifts on one side and the same number on the other. After that, step back a little. Raise your leg and place it on the edge of the chair back. Bend your body so that your hands reach the toes of your feet and fix your position for a few seconds. Do the exercise with each leg in turn

Video: "Exercises for the legs of ballerinas"

Exercises for slimming legs, thighs and thighs on the simulator

Exercises in the gym can have the most effective effect for those who are struggling with excessive fullness of the legs. To do this, there are a number of special simulators and exercises that can be done with the help of a professional trainer.

How to lose weight in the hips in the gym?

Exercises in the gym for slimming legs, the most effective:

• HACK simulator- it is designed to give your legs the maximum load. This will make all muscle groups of the legs and abs work, burn fat on both the inner and outer sides of the thigh, and strengthen the buttocks. There are several varieties of such a simulator that allows you to lift weights in a sitting position and even in a prone position. In both cases, the entire emphasis is on the lumbar zone
• A simulator that is based on mixing and breeding legs - one of the most effective simulators that allows you to exercise the load on the inner side of the thigh. This simulator is especially loved by women, because with its help you can achieve the perfect beauty of the buttocks and thighs.
• Smith machine - a special simulator that allows you to do not only the simplest squats (which are also very effective for the priests), but also lunges. The simulator reduces the load on the back, allowing active work of the legs
• Bench - which can be done with a power frame. Perhaps the simplest exercise, but the most effective, which involves almost all muscle groups in the human body.
• Treadmill - a simulator that will help you lose weight and relax at the same time. While running at different speeds, you invariably use all the muscles in your lower body and actively work to ensure that your legs become lean and strong.

Video: "Exercises in the gym for legs and buttocks"

Rope exercises for slimming legs, thighs and thighs

Skipping rope is one of the most ancient, but nevertheless proven means for losing weight. In this case, the secret of its action is very simple - only the lower part of the body is actively working during classes, which has a positive effect not only on the beauty, but also on the strength of your legs. There are several ways to jump rope:

• Jumping with closed legs - involves simple jumps to a small height, during which you will keep your legs as close as possible and take them off the floor with jerks. For ease of doing the exercise, you need to choose the most comfortable shoes and a long rope
• Jumping on one leg - allow you to increase the load and make the body work in an enhanced mode. To do this, you need to leave one leg straight, and raise the other bent at the knee. Jumps can be done with different frequency and speed, legs should be changed alternately
• Jumping with alternating legs - will allow you to make a uniform load on the legs. In addition, such jumps can be done with different frequency and height. During such jumps, the buttocks and even the abdominal muscles are actively working.
• Rope running - a kind of variety and enhanced training, because in addition to running, you also strain your thigh muscles, trying not to stumble and not catch on the rope. Exercise perfectly strengthens the hips and buttocks

Video: "How to jump rope?"

How to do exercise bike for weight loss legs?

This exercise is very popular among those who are engaged in fitness and weight loss at home. It involves the location of a person in a sitting position on a chair or lying on a hard surface:

• Lie on the floor and stretch your arms along the body, put them down with your palms and rest on the floor. Raise your legs up and straighten as much as possible. Perform crossing movements with perfectly even legs with outstretched toes. Your strokes can be sweeping, or they can be small. With rapid fatigue, perform the exercise in several visits.
• Sit on a chair and grab the seat very tightly with your hands. Stretch your legs forward as evenly as possible with stretched socks. Your tasks are to perform crossing movements to the sides for a minute. After that, rest and do the exercise again. You can diversify it only by performing movements to the sides or up and down
• In a lying or sitting position, stretch your legs as far forward as possible. Bend one leg at the knee, the other remains flat. Stretch your legs alternately forward, imagining that you are pedaling a bicycle. Remember that the feet at this time should remain as straight as possible.

Video: "Exercise bike"

Simple and easy exercises for slimming legs, thighs and thighs

Knowing a number of simple leg exercises, they can be easily performed at home in order to achieve perfect harmony and strength. It does not matter which exercise you prefer, it is important how often and diligently you do it:

• Stair running - effectively works on the slimness and strength of your legs, while strengthening the buttocks and making them round
• Regular squats - stretch your arms forward and without lifting your heels from the floor, squat as efficiently as possible
• Rolls - they must be performed from the left to the right leg, placing the feet as far as possible in the sides
• Lunges - forward and even backward, which can be done with and without support on the surface

Video: "Exercises for weight loss frogs at home"