Slender beautiful legs cannot leave anyone indifferent. That is why many girls dream that they lose weight. Working with this area is not so easy, and in order to change it for the better, you need an integrated approach that includes regular training and proper nutrition. How to achieve slender legs? This will be discussed below.
Exercises for slender legs at home will help to achieve the desired volume. It is important to start the complex with a light warm-up, no matter where you work out in the gym or at home. As a warm-up, you can use a treadmill, exercise bike, dancing, jumping rope. Take 5-6 minutes to warm up. Now consider what exercises training for slender legs can include.
1. Lunges
Lunges are unique in that they work all the muscles of the legs, helping to achieve their harmony. Starting position - standing straight, feet shoulder-width apart, arms along the body. Perform a lunge first with your right foot. It is important to pay attention to the position of the legs - the angle between the thigh and lower leg should be 90 degrees. The same goes for the left leg. After lunging, return to the starting position and lunge with the second leg. For each leg, repeat the exercise at least 15 times.
2. Squat on one leg
A great exercise for slender legs and buttocks. The fact that we perform it on one leg will help increase the power load on the muscles of the legs. Starting position - standing with an emphasis on the left leg, the right one needs to be slightly lifted up, arms extended in front of you. Now squat down by bending your left leg at the knee. The right leg should remain straight. In this exercise, maintaining balance is very important, so it is important to squat smoothly. If you still find it difficult to squat in balance, put something nearby that can serve as your support. Having done a squat, return to the starting position. Repeat the exercise 8 times for each leg. Total Complete two approaches Shake your legs between them to help relieve tension.
3. Swing
Athletes love to perform this exercise before competitions. It helps to warm up all the muscles at the same time and bring them into tone. Starting position - put your legs as wide as possible, bend your arms and wrinkle your hands, place them in front of you. First, lean to the right so that the left leg is bent at the knee at a right angle. Keep the left straight, take the pelvis as far as possible. Hold this position for a few seconds, then return to the starting position. Do the same for the left leg. Repeat for each side 15 times.
4. Squats
Classic squats are great exercises for slender legs. They help to work out the main frame of their muscles, which is responsible for harmony. Starting position - standing straight, legs slightly wider than shoulders, feet turned toes to the sides, bend your arms in front of you. Squat down slowly, while trying to keep the body as straight as possible. Try not to sit too deep, but until the moment when the top and bottom of the legs make a right angle. Hold for a few seconds at the bottom point, then rise. Repeat the exercise at least 12 times.
5. Reverse plank
The exercise involves the main muscles of the legs, which explains its effectiveness. Starting position - lying on the floor, place your legs on the fitball (you can on a chair or on a sofa). The arms are straight out to the sides. Raise the body so that it forms an elongated bar. Now start alternately bending one or the other leg at the knee. At the same time, rest as much as possible with your supporting foot on the surface used. Repeat the exercise 15 times on each side.
6. Exercise for the legs and buttocks
This exercise qualitatively works out the hips, buttocks, as well as calves. Starting position - lying on your back, spread your straight arms to the sides. The right leg must be bent at the knee so that it is stubborn, keep the left leg straight and lift it up, tear the pelvis off the floor. Push it up as hard as you can so that your chest, stomach, and your raised left leg form a straight line. Hold in this position, tensing the muscles of the buttocks to the maximum. Then return to the starting position. Do 15 reps for each leg.
It is recommended to repeat this complex 3-4 times a week, and soon you will be able to make your legs slim and toned. Also very useful for weight loss legs dancing, running, skipping rope. Try to walk up the stairs more often instead of the elevator - this will also contribute to the slimming of the legs and gaining their elasticity.
Diet for slim legs
Effective weight loss is impossible without dietary modification. There is no special diet for slim legs and hips, you just need to stick to the right and healthy diet, from which harmful high-calorie foods are excluded.
To lose weight, you need to create a calorie deficit, that is, consume less than you spend, so it is recommended to keep track of the calorie content of the diet.
For weight loss, it is important to minimize the amount of simple carbohydrates and unhealthy sources of fat in the diet. It is important to drink plenty of fluids, at least two liters a day - it helps break down fat, improves metabolic processes and controls appetite.
Useful products for weight loss - cereals without oil, lean meat and fish, dairy products, fruits and vegetables, dark chocolate (in minimal quantities). But sugar and products containing it, all kinds of sausages, fatty meat, fast food and other hazards are recommended to be limited.
Eat often and in small portions- it is this diet plan that will help you lose weight effectively, without experiencing a constant feeling of hunger.
Consider a sample menu for slimming legs. For breakfast, have a bowl of oatmeal and a glass of natural juice, for a second breakfast in a few hours - a boiled egg and a couple of plums. For lunch, you can use 200 grams boiled chicken, vegetable salad and one apple, for dinner - 50 grams of hard cheese and one citrus. And a few hours before bedtime, you can drink a glass of low-fat yogurt.
This is just an example diet. You can build it however you like. The main thing is that it should include healthy and low-calorie foods, saturate the body with all the necessary elements and promote fat burning.
Cosmetic procedures
In how to make legs slim and thin, various cosmetic procedures can also be useful. While strength exercises tighten and strengthen muscles, make them embossed, procedures, both salon and home, help to effectively tighten and smooth the skin, get rid of cellulite, and accelerate fat burning processes.
The first remedy that will help achieve harmony in the legs is massage. It helps to activate blood circulation, fights cellulite, gives the skin firmness and firmness. It can be done both by a specialist and independently. You can use silicone jars sold in a pharmacy, massage or vegetable oil, as well as 10 drops of orange or other citrus ether. Mix on one leg essential oil with two tablespoons of pre-warmed base. Carefully distribute the composition over the leg, capturing the buttocks and the entire surface of the thigh, and begin to wield banks. Massage one leg for 10 minutes. Then move on to the second. To prepare the mixture, you can use 3-4 tablespoons of any clay, warm water, a tablespoon vegetable oil and citrus ester. Dilute the clay with warm water to a consistency thick sour cream, add oil and 10 drops of ether to it, mix everything and evenly distribute it over the buttocks, thighs and knees. Wrap with cling film and hold the composition for about an hour. Then wash it off with warm water and use an anti-cellulite cream. It is recommended to repeat the procedure every other day for a month (15 sessions). There are many others effective recipes wraps: with honey, with coffee, with algae and so on.
All these recommendations in combination will help you cope with how to make your legs slim at home. What is important is an integrated approach. Also remember that even if you manage to achieve the desired forms, it is important to keep them. To do this, continue to lead a correct and active lifestyle, eat a balanced diet, play sports. Cosmetic procedures will help to consolidate all the results of other measures.
Exercises for slim legs on video
The dream of any woman, regardless of age, is to have thin, more prominent and sexy legs. However, this definition does not include the concept of "thin legs", which often become not a reason for pride, but a complex. But regardless of the initial parameters, every woman has the opportunity to bring her legs into excellent shape if she is ready to make some effort.
First you need to make sure that your legs, whether they are thin or thick, really need to be adjusted. After all, it is difficult to determine the line when the problem is contrived or it really exists. For example, models with anorexia do not consider themselves thin at all. It also happens that thick legs are just a personal perception or the opinion of a “kind” girlfriend. But if your legs really need to lose weight or build muscle, then for a start it is advisable to take a few tips:
- It is impossible to make the shape of the legs thin by eating fewer high-calorie foods - the whole body will lose weight.
- Physical exercises should not be limited only to the load on the legs or on places that need to lose weight - a warm-up for all muscles is also necessary.
- Muscles must be transformed, but for this they need a full supply of proteins, carbohydrates, vitamins, fats, micro and macro elements.
- The formation of any part of the body is a long process, so you need to tune in to painstaking work. You don’t think that after two swings you will have thin and beautiful embossed legs, do you?
- The shape of the body is inherent in every person genetically, so if you dream of achieving the shape of the legs that you saw in a thin girl in a magazine, then be prepared for the fact that the result will be completely different: the legs may become thin, but not very attractive.
- To create a set of necessary exercises, you should immediately decide which muscles you need to pump: calf, back of the thigh, or all.
- Incorrect exercise can lead not only to unexpected results, but also to leg injury. Therefore, you need to consult with a professional trainer at least at first about what load and exercises are needed in your case.
Proper nutrition
Before you start training, the first thing you need to consider your diet. To make your legs thin and attractive, and your stomach flat, you need to remove smoked, fatty, salty foods from the diet, and add baked or boiled fish, chicken or beef, fresh or vegetable stew, fruits in any form, sour-milk and fresh dairy products, cereals, nuts and cereals. Regular snacks with sandwiches should be replaced, for example, with one banana, baked tomato, toast with lightly salted fish or a glass of kefir.
Protein is needed to maintain and build muscle, so lean on chicken, fish, turkey, boiled or baked. Refrain from taking simple carbohydrates, which can add cellulite to the thin legs, and they are contained in:
- carbonated, sweet drinks;
- syrups, ice cream;
- sweets, cakes;
- sugar, jam.
Great substitute for sugary drinks green tea sugar-free, which contains antioxidants that fight the signs of skin aging. Complex carbohydrates should also be treated with caution and consumed no more than 60% of total calories. Complex carbohydrates are:
- cereals;
- whole wheat bread;
- starchy vegetables;
- legumes;
- cereals, cereals.
Exercises
To make your legs thin and beautiful, you first need to redo your lifestyle:
- Do not go up and down the elevator or escalator.
Walk wherever possible. Legs must work! When walking, especially down or up, all muscle groups work, and if you jump up the stairs (when no one sees), then the effect will be achieved much earlier than you planned. Any extra step brings you closer to your cherished goal: thin, inflated and sexy legs.
- Squats at home or on a lunch break is a universal exercise for women's legs.
Just first you need to look at a consultation with a fitness trainer to find out how to squat correctly: is it worth holding on to something or not, how many approaches you need to do and how many. General recommendation: 12 squats in one set.
- At home, experts advise doing exercises such as swinging legs.
To do this, lying on your back, you should raise your bent legs and alternately tilt them to the right, then to the left. Hands should be behind the head or extended along the body. If you do not have individual recommendations, then you should perform 12 times in one approach.
How to make inflated legs thin
You tried, walked, went to the gym, went in for sports at home, as a result you got not thin and slender legs, but embossed and inflated. If such a result is not satisfactory, what to do? This problem needs to be solved with the help of a modified training system. You should not reduce the load, but it is better to do the exercises multiple times: do not make long pauses between workouts, and keep the pace for 15 minutes. If you visit the gym and do exercises with weights, then you need to take a small weight or give it up, because we no longer need to build muscle.
special diet
To build muscle on thin legs, you ate more protein foods, then to reduce the amount of muscle mass, you should “dry” a little. It is required to introduce foods high in potassium into the diet: kiwi, dried apricots, cabbage, bananas and strawberries. You should not eat them all together, but you need to plan among the entire diet. To improve blood circulation and remove the possible manifestation of edema, you need to introduce components such as ginger and garlic into the diet.
Indulge in some simple carbs immediately after your workouts to help you recover quickly, and after a few hours, eat grains, vegetables, and fruits. Meat, grains, dairy products during the period of muscle mass reduction should be minimized or removed from the diet. You should not go to a rigid diet either, if you do not need to make your pumped-up legs thin in a week, removing the accumulated muscles.
Why do we always want to have what is not? Millions of women dream of thin legs, and the owners of thin and slender legs consider them a disadvantage. In this case, girls with really thin legs should not gain extra pounds, but it is better to build muscle mass, which will give thinness a beautiful relief. It is only advisable to remember that daily exercises are not for you, because muscles grow during rest. Therefore, in order to achieve the goal, it is required to choose the following training regimen: the first day - intensive training with different types exercise, then rest, and so on.
Causes of extreme thinness
Doctors consider the crooked spine to be the main reason for thin female legs, and every second person has it to one degree or another, but not all of them suffer from thinness. It leads to scoliosis, which develops in certain parts of the spine, which are responsible for the functioning of the gastrointestinal tract and thyroid gland. Genetics also play an important role - if a woman has a genetic predisposition to thinness, then with scoliosis, her probability of weight loss increases several times.
What to do to get better
Initially, you need to contact a specialist and get checked for scoliosis. If the curvature of the spine occurs, then it is necessary to undergo a course of treatment. Doing yoga also does not hurt - some asanas are designed specifically to get rid of problems with the spine and remove the problem of a thin figure. If there are problems in the housing and communal services, then because of this, food can be poorly absorbed and appetite lost, you also need to check with a gastroenterologist.
You should not immediately switch to too high-calorie foods, especially for those who have constantly consumed low-calorie foods. So it will not work to fix the problem of thin legs, because the set of muscle mass does not come from the amount of food eaten, the main thing is how much useful substances absorbed by the body. The diet should be thought out to the smallest detail, and in the diet you need the presence of proteins and carbohydrates in the right amount. The diet is combined with enhanced sports and exercises to build muscle mass, not only on the legs, but also on a thin body, so that the relief is harmonious.
How to pump up too thin legs
The problem of thin legs is eliminated by increased physical activity. Muscle-building exercises are done at a very slow pace, and all sorts of long-distance races in this case will make your hips even thinner, but a regular bike will be very useful. A few effective exercises to give thin legs an attractive relief at home:
- Exercise number 1: straight, legs apart. A ball is clamped between the knees, which should be squeezed for 4 seconds, and unclenched for 1 second. Repeat at least 20 times.
- Exercise number 2: sitting on a chair, facing the wall, hands holding the back. Without taking your feet off the floor, you need to get up from the chair and sit back down. Do at least 30 times.
- Exercise number 3: straight, legs apart shoulder width apart. It is necessary to rise on your toes, and then sit down and spread your knees to the sides. Repeat at least 20 times. For greater effect, do with weighting, as in the photo:
How to make calves beautiful
To give beauty to the calves of thin legs, various exercises on the step are best suited, before practicing on it, remember a few rules:
- Do not make sudden movements during exercise.
- Constantly monitor your posture.
- Feet should be placed fully on the platform.
- Exercises are performed for each leg alternately.
- Before each new exercise, you should drink water.
Step is a rhythmic exercise, so it is advisable to train to fast music. You need to choose loads based on your level of physical fitness. If you decide to do it yourself, then you should start with the most minimal load, gradually increasing it. It should also be avoided during classes to sharply lower the foot to the floor so as not to damage the tendons and not to bend the knee of the leg too much, avoiding the possibility of injury.
How to hide very thin legs with clothes
If you have just begun to eat right and do exercises that have not yet fully pumped your muscles, and very thin legs make you complex, then there is an opportunity to hide them. Properly selected clothes will visually make too thick legs - thinner, and thin ones - fuller, if you use it to move attention to other parts of the body.
- Long sundresses and skirts.
If you want to hide thin or thick legs, then the mini in any combination should be discarded. Long sundresses or skirts with an indirect cut will emphasize an interesting look, and not very thin legs.
- Skirts with a large pattern or asymmetrical ornament.
Such a model will become a red herring - bright sequins, multi-colored prints and unusual drawings quickly look away from thin or crooked legs.
- Classic pants.
A business woman with thin legs will look great in classic cut trousers. She should also wear wide-leg trousers, and avoid leggings and tight pants.
- Shoes.
Huge boots a la "grinders" will look at least funny on thin and thin female legs. You should also exclude high heels or platforms. Pumps and low heels look great.
Video
A fitness trainer will tell you about how a woman can make her legs not too thin, but attractive at home with the help of a set of special exercises, without spending money on exercise equipment and visiting expensive gyms:
In striving for physical perfection, a person is ready to subject himself to torment by exhausting loads and the strictest diet. Dissatisfied with the shape of certain parts of the body, men and women spend hours in the gym trying to reduce or increase the volume of their arms, hips, legs.
Legs of a modern lady
If men are mainly concerned with building muscle, then women rush to the fitness rooms with a determined intention to correct the figure given by nature: to give it more attractive curves and roundness, to “sculpt” beautiful legs. As for the legs, their shape is even much more exciting for the weaker sex than the waist or chest. After all, women with beautiful legs catch the eye of men who cannot resist the graceful calves and thin ankles of modern ladies.
Fitness offers to compete with nature
However, the modern girl is no longer lamenting about her appearance. She knows that everything can be fixed, including beautiful legs. Fitness programs offer all kinds of exercises to correct any part of the body. If the hips are too massive, they can be reduced in girth, tightened; if the calf muscles are too thin, then special exercises will help increase their volume; if the hips and lower legs are not slender enough, then it is quite possible to correct this.
Owners of forms that are imperfect, in their opinion, can ask fitness room instructors how real the opportunity is to change this nature and create beautiful and healthy legs forever with their own efforts. There is only one answer: a person can change himself if he wants to. If the goal is to create perfect body shapes, then this is worth working on.
Making beautiful legs at home
What could be the cause of a woman's discontent? Legs are too full or, on the contrary, thin, disproportionate hips, flaccid calves, sagging muscles of the inner thigh, cellulite - these and other flaws are easily eliminated, experts in body shaping say. There are exercises that will help remove excess or build up what is missing, give captivating curves to the lines of the hips and lower legs.
Instructors of fitness clubs know how to pump up beautiful legs, photo and video materials tell. There are many sets of exercises to improve the shape of the legs. This diversity is due to the fact that you need to train different muscle groups. Indeed, in a person as a whole there are more than 600 muscles, and the legs consist of many dozens of muscles - large and smaller. Truly beautiful legs are obtained with a balanced development of the muscles of the thigh, lower leg and, of course, the buttocks.
How to get perfect hips
The hips can be unnecessarily thin or, conversely, become a depot for body fat. In both cases, strength exercises are needed to strengthen thigh muscles. Women with massive hips, who are afraid of strength exercises, believing that by doing so they will further increase their volume, make a big mistake. The stronger the muscles, the more calories they consume and the faster and more efficiently such unaesthetic fat deposits are spent. Also, strong muscles make the hips more toned, reduce the riding breeches, make them more slender.
It is not necessary to go to gym, you can successfully “sculpt” beautiful legs at home. Complex hip exercises involves loads on various muscle groups, including the quadriceps femoris, biceps femoris, gluteal and calf muscles.
Sample Exercises
Before embarking on isolated exercises, it is necessary to warm up the muscles in an aerobic mode for ten minutes and stretch slightly. Then you can perform targeted exercises:
- slowly rise on toes and lower on two legs; do the same while standing on one leg;
- sit down in a wide plie, turning the feet, and lift them alternately on the toe.
Stand straight, feet shoulder-width apart, do a squat, pulling the pelvis back; while exhaling, straighten up and at the same time raise the right leg to the side, feel the tension in the lateral muscle; do 8 times and repeat with the other leg. In the future, increase the number of repetitions and approaches.
Lying on your side, legs extended, raise the upper leg 45 degrees at first slowly 8 times, then 8 faster; in the third set, hold the leg in a raised position and do 8 very fast movements with a minimum amplitude. Repeat the same on the other side with the other leg.
Lying on your side, bend your knees in front of you at an angle of 90 degrees. Raise the upper leg and lower it 8 times slowly and quickly. Do the same with the leg straightened at the knee, but also at a right angle to the body.
These exercises need to be further complicated by increasing the load: press a dumbbell to the thigh, put a heavy bracelet on the ankle, or tie the hips or lower legs with an elastic band - this will increase the resistance of the muscles and make it work more efficiently.
We train the inner thigh muscle
Very often, women do not think about this zone, but meanwhile, a beautiful shape of the legs will not work if you train only the thigh from the side. Experts recommend working out the antagonist muscles together, otherwise there will be a visible imbalance: one muscle will contract regularly, while the other will become more and more flabby and sag. The result is a bias: on the outside, a beautiful bend of a trained muscle, and on the inside, an undertrained muscle.
When training legs at home, it is necessary to strictly follow the technique of movements: it is not easy to make the thigh work from the inside, in order to feel the muscles in this area, their contraction and tension, you need to choose the correct position of the body and leg.
Effective exercises for the inner thigh
Lie on your side, bend your upper leg at the knee and rest your feet on the floor. In this exercise, the lower leg works: straightening it and turning the foot 90 degrees to the lower leg and at the same time parallel to the floor, do the maximum possible leg lifts at a slow pace, and then at a faster pace. When making this movement, it is necessary to ensure that the foot is turned out to the floor as much as possible, and not lifted up with the toe up. Only then can you feel how the desired inner thigh muscle is tensed.
Lying on your side, bring your upper leg slightly forward, slightly bending your knee, and touch the floor. Leaning on it, you should raise the lower leg to the maximum possible height. You can complicate the exercise if you put the upper leg on top and thereby create a natural weight for the lower one. Alternate movements at a slow and fast pace 8-16 times.
Note: any movements become habitual and therefore you should increase the load by using dumbbells, bracelets, tape, do an increasing number of repetitions and several approaches in each exercise.
How long does it take to pump legs
This question is of great concern to women who need to get in shape for an upcoming party or who have a trip to a beach resort. For them, the question of how to “blind” beautiful legs in a week is not at all idle. One can be very skeptical about such statements, but it turns out that nothing is impossible, and legs can really be brought into shape in a short period of time - a week, ten days or a month. Everything will depend on the initial data and goals.
So, the owner of quite slender legs by nature, but noticeably lost shape from insufficient motor activity: from sitting at a desk for a long time and moving exclusively in a car, can put them in a wonderful state a week before a trip to the sea, so it will not be a shame to bare their legs in public. To do this, she will have to do exercises every day on different leg muscles And include more complete protein in your diet.
However, if it is necessary to make a more radical correction of the legs, for example, to remove noticeable curvature, excess volume, body fat, then a little more time and effort will be required. So, to burn fat, you need to include in your workout aerobic exercise: running, walking, cycling, swimming, dancing - these and similar movements activate all the large muscles of the body, causing them to consume more oxygen, which contributes to overall weight loss, including the legs.
How to strengthen the gluteal muscles
Legs cannot be trained completely in isolation from other parts of the body. So, the buttocks are included in the complex of universal exercises for the hips, so beautiful legs and buttocks are usually perceived as a whole. You can not have toned hips with flaccid buttocks. For a comprehensive leg workout, it is recommended to include the best exercises for tightening the buttocks:
Note: these exercises, like the rest, are recommended to be done at a different pace, to vary the load, using weights: dumbbells, tourniquets, ribbons, bracelets.
Where to find time to study
Men will definitely appreciate harmoniously developed beautiful legs, expressing their admiration with one glance. There is no woman who would not want to feel the appreciation of her efforts in the eyes of men. To do this, you should overcome your laziness, put aside all excuses and find time in your busy daily schedule to devote 20-30 minutes to yourself.
It is not necessary to go to the gym to experienced instructors, beautiful legs can be “sculpted” at home, using minutes of free time in front of the TV. You can watch an interesting program while lying on the living room carpet. You just need to take the right position and pump the thigh muscles. At the same time, you can put a thick volume of some dictionary on your leg: it will completely replace a dumbbell.
Exercises for the calf and quadriceps
You can watch a TV show while standing at the chair, at the same time doing some useful exercises to strengthen the calf muscle:
Raising your knees in front of you at a different pace while standing still or while walking on stairs will put the quadriceps in order.
Backward leg swing trains the hamstrings. Movements can be performed from a standing position, taking the back of a chair, and also leaning on your knees and elbows: stretch one leg parallel to the floor and in this position bend it at the knee, trying to reach the gluteal muscle with the heel.
What to do if the legs are imperfect
The legs of a woman should and can be beautiful, even if nature has not been too generous. The poet also said that it is unlikely to find at least three pairs of perfect legs in Russia. He may have been right at the beginning of the 19th century, but a woman of the 21st century can argue with nature by making her own corrections. Trained strong and elastic muscles will create the perfect corset for the waist, graceful curves of the hips and buttocks, slender calves.
If your legs are far from perfect, you can make them attractive by devoting only a few hours a week to training. If you add to this a balanced diet with sufficient protein content, you will soon be proud of winning the competition with nature.
