If you are interested in the question of how to lose weight in your legs with the help of exercises and not with the help of miracle pills, fasting or cling film, then you have already chosen the right path. In this article, I will tell you how to make your legs a dream of any man with the help of training.
So, we will talk about what exercises you should do to lose weight in your legs.
How should you exercise to lose weight in your legs?
Training is always difficult. Eating fat is easy, but getting rid of it is always difficult.
If you're finding it easy to exercise, then you're doing something wrong and your fat legs will stick with you for the rest of your days.
For starters, you shouldovercome laziness and stop feeling sorry for yourself. Only princesses feel sorry for themselves, and I have yet to see a princess with thick feet. So let's run to the salon and start being a princess.
You should exercise regularly. A workout won't make you thin every millennium, I hope you understand that.
Many girls are afraid to lift barbells and dumbbells, and in general, anything heavier than their smartphone, thinking that they will turn into male Amazons. I assure you, this is not true at all. You literally have to have balls to be a man. Because with a woman's testosterone levels, your chances of getting pumped are negligible.
Therefore, we put aside all fears, take a heavy dumbbell in our hands and start pumping the legs of our dreams.
Work out in the gym 2-3 times a week for about 1-1. 5 hours and within a month your thighs will be more toned. But that doesn't mean they'll be perfect in a month. To get a good result, you have to go a long way, which can take more than a year. Therefore, I wish you patience and strength.
Does squatting help?
Squats are the most popular fat burners and exercises of all time.
Back in the Paleolithic era, women squatted in their caves and their husbands hunted mammoths. Therefore, you should not neglect them.
Squats are a heavy compound exercise that uses almost every muscle in our body. The more muscles involved in the work, the more calories will be expended to perform the work. Thus,the oil will burn faster.
You can squat in different ways, for example, with dumbbells or with a barbell on your shoulders, or even on machines. But for weight loss, I recommend using exercise machines less and squatting with free weights, which is more difficult but more effective.
Again, don't be afraid to use weights, it won't make you a man with skyscraper muscles. On the contrary, in this way, you will exert more effort, so more energy will be expended and, as a result, more fat will be burned.
If you feel hard after three squats and think that's enough, then do itstand in front of the mirror and squat there. Every time you stop and want to sit on the couch, look at your legs in the mirror. It will make you want to sit down a million more times.
You should do a lot of squats. If it is difficult for you, it means that you are doing everything right. If you can't squat anymore, don't squat five more times. These five squats will be the most useful. Learn to overcome your laziness and you will succeed.
But squats are not the only exercise in training to lose weight on legs and thighs. I will tell you the rest a little later.
Cardio exercise
An integral part of your workout to lose weight in your legs and thighs is cardio. They can be added anywhere, for example, in the morning before work or school, in the evening or after training.
I recommend doing cardioon non-training daysin the gym, on an empty stomach in the morning.
Cardio can be done in a variety of ways, such as:
- on the treadmill or just outside;
- sports bike;
- staircase;
- skipping rope;
- in the pool.
Running and walking
I consider this option one of the most effective and interesting ways. You don't have to do it in the gym, you can just go outside.
The route may pass through a park, the shore of a reservoir or just some beautiful places. This training will take placenot only fast, but also interesting.
But you have to be careful while running. If you already have back or knee problems, then I don't recommend running. If you don't have such a problem, first buy special shoes, learn to run properly, and only then rush like the wind. Better, of course, would be to go on a specially rubberized trail. This way your joints will definitely be safe.
Does an exercise bike help you lose weight in your legs?
It definitely helps. If you have an ordinary bicycle, then you can even go around the whole city and see many new places. If this is not possible, an exercise bike at the gym or at home would also be a good option.
Stepper training
Not a bad thing, thoughnot just a miniature thing with pedals. Personally, I find it useless.
You'll probably burn some calories, but it'll be such a small number that it's funny to even mention it.
Better use orbitrek oran ordinary staircase. It will be much more effective.
But I would also like to warn him about such loadscalves can be pumped. If you tend to have massive calves, it's best to avoid this type of cardio.
Jump rope
Jumping rope is one of the most effective ways to burn calories. If you jump rope, you'll burn calories faster than your fridge can be emptied. But be prepared to jump after 5 minutescalves will burn like hell.
Fat is burned efficiently, but it won't last you long, so I still recommend choosing to run at a moderate pace.
Swimming
There is a lot of controversy surrounding swimming. Some say that it is ineffective, while others vote with both hands that you need to swim to lose weight.
I will agree with both sides. It all depends on the person. I'm like a boyHe devoted 8 years of his life to swimming, I can say that it is very difficult. But in order for it to be difficult for you, you should not swim like a dog, but follow the correct technique.
Going to the bottom like a rock is not the right technique, so if you don't know how to swim, it's better not to go to the pool.
Mostenergy intensive and heavy style- this butterfly. Even experienced swimmers (not from the word plov) do not always maintain long distances in this style.
I will give freestyle and heavy style the next priority. If you swim fast, you will feel tired after 50-100 meters.
Then I will highlighton his back, this is not a very heavy style, but it also burns calories well. But you need to swim not so that you have time to look at the pattern on the ceiling tiles, but to dream how to swim to the end and not die.
Breastsult is about the same. Grandmothers love to swim in this style. They usually swim slowly, measuredly, looking around the entire perimeter of the pool. Of course, I understand them, it's difficult for them, after all, their age. But I don't understand why young, energetic girls who want to lose weight swim the same way.
lose weighteffort must be made, if you don't, the fat won't go anywhere.
Walk in place
Suddenly, right? But don't worry, it looks a little strange, but in fact, if you practice walking properly and often, you will soon have slim and toned legs.
I recommend doing this type of cardio at home so as not to confuse passers-by.
Exercises for slimming legs in the gym
To begin with, I want to say that doing leg exercises is of course good, as welldon't forget about other muscles.
In addition, the same back exercises, for example, require quite a lot of energy. As we have already learned, energy consumption is the real way to burn fat, which everyone hates.
I want to highlight the following exercises to keep your legs not only slim but also toned.
Squat down
I've already talked about them a little above, so I'll be brief. Squats should be your best friend, sister, brother, mother and father.This exercise is one of the bestnot only for slimming the legs, but alsopumping your hips. And men love toned hips.
Lungs
There are simply endless options for performing this exercise.
They can be done both in place and on the move, with or without a retreat, simple and diagonal, leg hanging and a million other options.
It is the only and most important thing to rememberthe emphasis should always be on the heeland should have a right angle at the knee.
Platform Footsteps
Basically, an exercise similar to squatting. Many people with any problems with the spine replace them with squats, because the load on the spine is minimal. Here you can play with the placement of your feet. Put your feet wider - you use the inner surface of the thigh more, put them narrower - the outer, you can even put your feet on the very top of the platform and pump your hamstrings.
Deadlift, deadlift, Romanian deadlift
Deadlifts can be classic (narrow leg stance) or sumo (wide leg stance). The movement is also reminiscent of squats, only here the barbell is not in the shoulders, but in the hands, and you need to pick it up from the floor.
Foot placement affects the muscles involved in a similar way to leg placement in the platform press.
The deadlift and Romanian deadlift differ from the classic deadlift and sumo deadlift in that our legs are straighter and we work mainly with the hamstrings and hips.
Thisthe most effective exercisesto lose weight in the legs. They belong to the category of basic exercises. There are also isolation exercises that I will talk about below.
All the above exercises can be done in any gym. If you have only seen gyms in pictures before, I recommend that you start training with a trainer.
How effective are leg swings and other isolation exercises?
Isolation exercises are almost always presentcovers only one muscle, so such exercises are completely unsuitable for weight loss. To lose weight, you need to use as much muscle as possible to burn as many calories as possible.
Includes isolation exercises:
- Pull the leg back and to the side. You can do them both on simulators and with free weights, for example, with weights placed on your legs, you can also use expanders. These exercises work the gluteal muscles.
- Leg abduction and abduction in the simulator. The information includes the adductor muscle of the thigh and the gluteal extensor.
- Extension and bending of the legs in the simulator. Curls work the hamstrings and some calf muscles. I generally do not advise girls to use extensions, because these muscles receive enough load from the main exercises.
- Gluteal bridge. This exercise is more of a core workout as it works the legs, hips, back muscles and even abs. However, the energy consumption in this exercise is much less than what I listed in the previous section.
In short, just doing leg swings at home is unlikely to help you lose weight (unless you do it 24/7, of course). I recommend starting isolation exercises when the goal of "losing weight" changes to the goal of "shaping your figure".
Stretching legs to lose weight
Stretching is not very suitable for losing weight in your legs, butoverall it's very good.
It would also be good to do a short cool down in the form of stretching after the workout, but not too intense.
Lifting weights ties up your muscles and over time you can turn into Pinocchio, only made of wood.
Therefore, do not try to lose weight on your legs by lying down, but definitely use them in your exercises,so that your legs are thin and elegant.
How fast will the result be?
Again, I want to point out that nothing happens quickly, you need to work hard every day to see at least some changes.
Changing your body is a long and difficult process, so if you think that in a week you will be a goddess, then you can take out ice cream from your garbage.
A few words about nutrition
We are talking about ice cream. To lose weight, it is not enough to just exercise, you also need to eat right. Fried, sweet, flour and everything should be excluded as much as possiblestop overeating at night.
Eat more often, but eat less. But you don't need to starve. For a full workout, your body needs the energy you get from food. Therefore, collect breast, buckwheat and go to the feet of your dreams.
The result
In conclusion, I would like to say that you are already good for reading this article. You are one step closer to the result. If you follow all the tips I've described here, in a year all your friends will be jealous of your slender legs. And I wish you luck, I hope everything works out for you.