Every girl wants to be skinny and smart and have beautiful slender legs. Given that the legs are a rather problematic part of the female body, fatty formations tend to accumulate there, as well as to retain excess fluid, then it can be quite difficult to make slender legs. But with due diligence and patience, you can lose weight in the leg area and tighten muscles with special exercises.
We will tell you how to achieve beautiful slender legs at home.
Balanced diet and walking for slender legs
Proper nutrition and sufficient motor activity is the minimum that you need to make your legs beautiful and thin. Exclude from your diet fatty and sweet foods that contain a lot of calories, fried foods, semi-finished products, as well as all that contributes to the stagnation of liquids in the tissues and causes swelling – smoked foods, pickles, simple carbohydrates, coffee, alcohol, nicotine, fizzy drinks. To get rid of edema, in the afternoon, reduce fluid intake. Against edemas well helps to boil the dogrose and prunes.
In order for you to have beautiful slender legs, refuse to use the elevator. Try to walk as much as possible (in comfortable shoes, of course), make daily walks with a brisk step lasting at least 40-60 minutes.
Perform special exercises to lose weight and strengthen the legs at least 3-4 times a week, after these exercises for 2 hours do not eat anything to the body split the fat.
How to make legs slim exercises
The exercise program for slender legs at home consists of two blocks: 30 minutes you should dedicate cardio to the load, and 30 minutes to the power exercises.
Block cardio exercises you can make up of any aerobic loads – it can be running, walking, jumping, dancing, aerobics.
The second block is devoted to how to make the legs slender exercises and strengthen their muscles. Each exercise is done 20-30 times, do 3-4 approaches. Between the approaches rest less than 30 seconds.
1. Squats are a versatile way to make your legs slim. They come in different forms.
Squats with a jump. The starting position is standing, legs are shoulder-width apart, arms are bent at the elbows and pressed to the trunk. Deeply sit down and forcefully push yourself into the jump up.
Classical squats. The starting position is standing, legs are shoulder-width apart, arms at waist. Squat deeply, your knees look forward, the pelvis goes back a little – as if you were sitting on a chair.
Squats in the pli. The starting position is standing, the feet are about 1 meter wide, the arms are at the waist, the socks are turned to the sides, the pelvis is forward, the buttocks are strained. Squat down, spreading your knees strictly to the sides, keeping the forward position of the back and pelvis.
2. After doing sit-ups, do another set of exercises for slender legs at home. This is the reclining of legs and feet with legs. They are performed in pairs – first you make the leg out at the expense of the muscles, and then – the mahi. Perform 2 sets of 30 repetitions with each foot of leads and swings:
- from standing position – forward, backward and aside;
- from lying on the side – upwards;
- from the position of kneeling with an emphasis on the elbows – back and to the side (when doing this exercise, the leads are bent at the knee with the leg, and the mahi – straight).
3. Lie on the floor on your back, raise the body and focus on the elbows. From this position, you will perform two more effective exercises for beautiful slender legs – a “bicycle” (simultaneous rotation of the legs in the air, an imitation of the torsion of the bicycle pedals) and “scissors” (simultaneous cross legs with legs, both in the vertical and horizontal planes) .
4. Stretching exercises are extremely important for slender legs, so at the end of the training, be sure to do them.
Stand up straight and lean forward. Hug your legs, lock it for 30 seconds. Try to reach the floor with your hands and stay in this position for 30 seconds again. Straighten up.
Lean forward and put your hands on the floor at a distance of about a meter in front of your feet. The feet are fully pressed to the floor, elbows and knees are straight. Bend in the chest downwards. Hold in this position for 30 seconds. This exercise is taken on the basis of one of the classic asanas of yoga, it stretches the hamstrings and makes your legs even and beautiful.
Bend the left knee and transfer the weight of the body to the right, straight leg. After 30 seconds, change your legs. Then again straighten both knees – so you will fix the result of this exercise for slender legs, before moving on to the next one.
Sit on the floor, spread your legs wide, pull your socks, stretch and straighten your knees. Slowly bend as low as possible to your right foot. After 20 seconds, move the body to the left foot. After 30 seconds, lean forward, stretch forward with your hands. Make sure that your knees are straight – this is the main thing in doing exercises for slender legs on stretching.
See also: Training program Jillian Michaels
Stand up, spread your hands to the sides and lift one straight leg forward by 90 degrees. Try to hold on for 30 seconds. Change your foot.
Go to the broad lunge forward, align the front knee so that it is strictly above the heel, the back leg rests with the fingers on the floor, the knee of the hind leg on the floor. Straighten the knee and tear off the floor, hands spread on the sides and hold for 30 seconds, then lift your arms up and tilt your head and again hold for 30 seconds. Repeat 3 times, then do the same on the second leg.
Again go to the fold down, try to put your hands on the floor. Remain in this position and a minute. Stretching exercises are a very good way to make your legs slender, do not neglect them.
Diet and exercise: slender legs for a week
Performing the above set of exercises at least 4 times a week, and also following a balanced diet, you can really achieve slender legs for a week, but for this, be sure to follow these tips:
- a bath with soda (0.5 packs of soda for 1 time) for 20 minutes very quickly speeds up metabolism, removes salt and excess fluid from body tissues – you will be surprised when you see that one such procedure displays up to 1.5 kg of water from body; do such a bath every other day;
- limit the daily ration: in winter, consume at least 1600 calories per day, in the summer enough and 1400;
- 2 unloading days a week will also remove excess liquid from the body and clean the intestines; the fastest days are best when combining kefir with raw vegetables, or raw fruits and berries, or dried fruits (dried apricots, raisins, prunes);
- for slender legs is very important good blood circulation – do self-massage and peeling your legs 1 time in 2-3 days;
- when washing dishes or preparing food, do an “invisible” exercise for slender legs – go up on your toes and go down.
To get slender legs for a week, follow all these instructions: more go, observe a balanced low-calorie diet, do cosmetic procedures and perform a set of exercises, and the result will not be long in coming.