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 nutritional film, then you have already chosen the right path. In this article I will tell you how to make your legs every man's dream with the help of exercises.
So, we will talk about what exercises you should do to lose weight in your legs.
How should you exercise to lose weight on your legs?
Training is always difficult. It's easy to eat fat, but getting rid of it is always difficult.
If it's easy for you in training, then you're doing something wrong and your fat legs will stay 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 single princess with fat legs. So let's run into the hall and start becoming princesses.
You should exercise regularly. One millennial workout won't make you slim, I hope you understand that.
Many girls are afraid to lift barbells and dumbbells and, in general, anything that weighs more than their smartphone, citing the fact that they will become virile Amazons. I assure you, this is not true at all. To be a man, you literally have to have balls. Because with a woman's testosterone levels, your chances of getting pumped are slim to none.
Therefore, we put aside all fears and 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 your thighs will become more toned in a month. But this does not mean that in a month they will become perfect. For a good result, you have to go a long way, which can take more than a year. Therefore, I wish you patience and strength.
Do squats help?
Squats are the most popular fat burning exercise of all time.
In the Paleolithic era, women squatted in their caves while their husbands hunted mammoths. Therefore, you should not ignore 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. thereforefat will burn faster.
You can squat in different ways, for example with dumbbells, or with a shoulder bar, or even in machines. But I recommend using less machines and squatting with free weights to lose weight; it is more difficult but more effective.
And again, don't be afraid to use weights, it won't make you a skyscraper-sized muscle man. On the contrary, this way you will make more effort, therefore more energy will be spent and, accordingly, more fat will be burned.
And if after three squats it's hard for you and you think that's enough, thenstand in front of the mirror and squat there. Every time you want to stop and sit on the sofa, look at your legs in the mirror. This will motivate you to sit down a million more times.
You should do a lot of squats. If it's hard for you, it means you're doing everything right. If you can no longer squat, then squat five more times. These five squats will be the most useful. Learn to overcome your laziness and you will be successful.
But squats aren't the only exercise in training to tone your legs and thighs. I will tell you about the rest a little later.
Cardio workout
An integral part of your leg and thigh slimming workout is cardio. They can be added anywhere, for example in the morning before work or school, or in the evening, or after training.
I recommend doing cardioon days you don't have a workoutin the gym, in the morning on an empty stomach.
Cardio can be done in different ways, for example:
- on a treadmill or just outside;
- bicycle ergometer;
- stepper;
- skipping rope;
- in a swimming pool.
Running and walking
I consider this option one of the most effective and interesting ways. You don't have to do this in the gym, you can just go outside.
The route can be built through a park, the bank of a reservoir or simply through beautiful places. This training will take placenot only fast but also interesting.
But you have to be careful with running. If you already have problems with your back or knees, then I do not advise you to run. If you do not have such problems, then first buy special shoes, learn to run properly, and only then rush like the wind. Even better, of course, would be to go to a special rubber track. 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, you can even go around the whole city and see many new places. If this is not possible, then an exercise bike at the gym or at home would also be a good option.
Training with a stepper
It's also not bad, butjust not that miniature thing with pedals. Personally, I find it useless.
You'll probably burn some calories, but it'll be so little it's funny to even say it.
Better use orbitrek orordinary staircase. It will be much more efficient.
But I also want to warn you that from such loadscalves can be pumped. If you are prone to massive calves, then it is better to avoid this type of cardio.
Skipping rope
Jumping rope is one of the most effective ways to burn calories. If you jump rope, you'll burn calories even faster than your fridge is empty. But be prepared for the fact that after 5 minutes of jumping yourthe calves will burn like hell.
Fat is burned efficiently, but it won't last long, so I still recommend jogging at a moderate pace.
Swimming
There is a lot of controversy about swimming. Some say it's ineffective, while others vote with both hands that you should swim to lose weight.
I'll agree with both sides. It all depends on the person. I'm like a person whoDevoted 8 years of his life to swimming, I can say that it is very difficult. But to make it difficult, you should not swim dog style, but stick to the correct technique.
Going down to the bottom like a stone is not the right technique, so if you don't know how to swim, then it's better not to go to the pool.
Most of themenergy intensive and heavy style- it's a butterfly. Even experienced swimmers (not from the word pilaf) do not always maintain long distances in this style.
The next priority I will give to freestyle - freestyle, also heavy style. If you swim fast, after 50-100 meters you will already feel tired.
Then I will emphasizeback, this is not such a heavy style, but it also burns calories well. But you have to swim not to have time to look at the pattern on the ceiling tiles, but to dream how to swim to the end and not die.
It's more or less the same with the breaststroke. Grandmothers love to swim in this style. They usually swim slowly, measuredly, looking around the entire perimeter of the pool. Of course I can understand them, it's hard for them, after all, their age. But I don't understand why young, energetic girls who want to lose weight swim the same way.
To lose weightyou have to make an effort, if you don't do this, the fat won't go anywhere.
Walking in place
Suddenly, right? But don't worry, it just looks a bit strange, but actually, if you practice proper and frequent walking in place, you will get slim and toned legs very soon.
To avoid confusion from passers-by, I recommend doing this type of cardio at home.
Leg slimming exercises in the gym
To begin with, I want to say that doing leg exercises is, of course, good, but alsodon't forget about the other muscles.
In addition, exercises on the same back, for example, also require a lot of energy. And as we've already learned, energy consumption is the real way to burn the hated fat.
To keep your legs not only slim, but also toned, I want to highlight the following exercises.
Squats
I already talked about them a little higher, so I will 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 bottoms. And men love tight butts.
Assaults
There are simply endless possibilities for performing this exercise.
They can be performed both in place and on the move, with or without a step back, simple and diagonal, with the leg hanging and millions of other options.
The one and most important thing to remember isthe emphasis should always be on the heeland should have a right angle at the knee.
Platform leg press
Basically an exercise similar to squats. Many who have problems with the spine replace them with squats, since the load on the spine is minimal. Here you can play around with the placement of your feet. Place your feet wider - you use more of the inner surface of the thigh, place it narrower - the outer, you can even place your feet at the very top of the platform and pump up the hamstrings.
Deadlift, deadlift, Romanian deadlift
The deadlift can be classic (stance on narrow legs) or sumo (stance on wide legs). The movement is also reminiscent of squats, only here the barbell is not on the shoulders, but in the hands, and you have to lift it from the floor.
Foot placement affects the working muscles in a similar way to the placement of the feet in the platform press.
Deadlifts and Romanian deadlifts differ from classic deadlifts and sumo deadlifts in that here our legs are straighter and we mainly stress the hamstrings and buttocks.
Thisthe most effective exercisesfor slimming the legs. They fall under the category of basic exercises. There are also isolation exercises, which I will talk about below.
All the above exercises can be done in any gym. If you've only seen the gym in pictures so far, I recommend you start working out with a trainer.
How effective are leg swings and other isolation exercises?
Isolation exercises are almost alwaysinvolves only one muscle, so such exercises are not completely suitable for weight loss. To lose weight, you need to use as much muscle as possible to burn as many calories as possible.
Isolation exercises include:
- Taking the leg back and to the side. You can do them both in simulators and with free weights, for example, with weights that are placed on your feet, you can also use expanders. These exercises work the gluteal muscles.
- Abduction and leg abduction in the simulator. Information includes the adductor muscle of the thigh and the gluteal extensor.
- Extending and bending the legs in the simulator. Curls work the hamstrings and some of the calf muscles. I usually don't recommend that girls use extensions because these muscles get enough load from the core exercises.
- Gluteal bridge. This exercise is more of a core exercise as it works the legs, buttocks, back muscles and even the abs. But the energy consumption in this exercise is significantly less than those I listed in the previous section.
In short, just doing leg swings at home is unlikely to help you lose weight (unless of course you do it 24/7). I recommend starting isolation exercises when the "lose weight" goal changes to the "shape your figure" goal.
Stretching for slimming legs
Stretching is not very suitable for slimming the legs, butoverall it's a very good thing.
After training, it would also be good to do a short cool-down in the form of stretching, but not too intensively.
Lifting weights works your muscles and after a while you can turn into Pinocchio, you'll just be made of wood.
Therefore, do not try to lose weight in your legs with stretching, but do not forget to use it in your training,so that your legs are slim and graceful.
How fast will the result be?
And again I want to note that nothing happens quickly, you have to work hard every day to see at least some changes.
Transforming your body is a long and difficult process, so if you think you're going to be a goddess in a week, then you might as well get the ice cream out of your stash now.
A few words about nutrition
Speaking of ice cream. Simply exercising to lose weight will not be enough; for that you need to eat right. It is necessary to exclude as much as possible everything fried, sweet, flour andstop overeating at night.
Eat more often, but eat less. But you don't have to starve either. For a full workout, your body needs energy, which you get from food. Therefore, stock up on breasts, buckwheat and go to the feet of your dreams.
Conclusion
Finally, I want to say that you are already well done 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 the envy of your thin legs. I wish you success too, I hope everything works out for you.