Women's feet are an object of close attention and observation of men. Thus, their condition, including the volume of the thighs and calves, should be ideal. But what if looking in the mirror, you understand that compared to the waist of the wasp, the legs look a little fuller than you would like. How to lose weight in the legs and hips? What do I have to do?
Three basic principles of losing weight on the legs
There are three basic principles to follow to lose weight on your legs.
- Do special exercises.
- The inclusion of certain foods in the diet.
- Perform individual procedures.
A little more detail on what to do to lose leg weight.
1. Exercises for slimming legs
jump rope
During this exercise, the calves of the legs are seriously strengthened. Therefore, to the question: "How to lose weight in the calves? ", the answer will be simple: "Jump rope! ". Jumping also helps improve blood circulation, and hence, burns excess fat. You should start with no more than 30 jumps a day on two legs. Gradually, the number of jumps can be increased and diversified by performing them through the rope forwards, backwards, alternating on each leg, etc. However, don't overdo it. Furthermore, 50 jumps a day is enough.
Squat
Daily squats will help you lose weight in your legs and hips. This exercise is less effective for weight loss in the calves of the legs, but will give better results in reducing the volume of the thighs. To achieve significant results, you need to squat at least 100 times a day. But attention! ! ! ! You can't do a lot of squats at once! This can damage the cartilage in the joints, causing it to wear out. In this case, the knee joint is at risk of serious damage. You need to do the exercise in small parts throughout the day. For example, all 100 squats per day can be divided into 5-10 times of 20-10 squats, respectively. In this case, an excess of articular cartilage will not occur, and the effect will be fully achieved.
By the way, the "squat" exercise can be replaced by walking up the stairs. Just go up to the fourteenth floor a few times a day, come back down, and you can skip the squats!
Little power load
To increase the effectiveness of weight loss, you can perform the following strength exercises aimed at loading the thigh muscles. Starting position, lying on your stomach, arms extended along the body, legs together. First, slowly lift one leg up as much as possible. We count to 10, and if it works, then to 20, then we also slowly lower our legs. We accept the starting position. After that, we did the same with the second leg. Then we rest, lying in the starting position. During the break we also count to 10-20. Then we repeat the exercise again with each leg in turn. We do the exercise at least 5 times. However, you don't need to be too carried away by the weight of the leg strength, otherwise, even if the adipose tissue is heavily burned, due to the increase in muscle mass, the legs will still look quite bulky.
By the way, "bike" sports contribute to the formation of less muscle, but a more intense burning of fat in the legs.
Spin the pedal
Cycling exercises can be done lying in bed. To do this, it is enough to lie on your back, raise your legs and . . . Let's go! By the way, if possible, an impromptu, imaginary, bike can be replaced with a completely real exercise bike. Just in any case, you should "go" slowly. The main thing is not speed, but effort! No wonder they say: "The calmer you go, the further you will go! "In this case, it is more relevant than ever!
All of the above exercises will help to achieve the desired result if you do them systematically. However, you should not expect an instant effect.
But how to quickly lose weight on your legs? For example, an important event is expected in the near future, at which I really want to show myself in all its glory! Let's try to fix our feet in just a week.
To get the fastest results, in addition to exercise, you need to follow a special diet.
2. Included in the diet of certain foods
Loss of legs is facilitated by the use of the following drinks: milk, tea without sugar (black or green), milk tea. Milk tea is actually green tea, brewed with milk and lightly infused with the addition of honey. In addition, the use of mineral water in the amount of at least two liters per day, and any juice, except grape juice, also helps reduce leg volume.
Recommended foods for slimming legs: low-fat cottage cheese, any fruit, jacket potatoes, boiled chicken (preferably boiled chicken breast).
Of course, you should avoid eating fatty and high-calorie foods. It is best to stay for a week only on the prescribed product, and then the result will please you. These food products can be combined in different proportions and combined according to your taste.
3. Perform individual procedures
Massages and body wraps should not be neglected. The fact is that massage helps relax muscles, and wraps help warm them. The combined effect of these procedures leads to intense fat burning, and as a result - weight loss in the legs.
In addition to complying with all the rules, it should be borne in mind that the legs sometimes appear fuller than they really are, not due to excess adipose tissue, but due to swelling. This usually applies to people with "sedentary jobs". In this case, ordinary walking will come to the rescue. And the more you walk, the better. Walking helps not only to maintain the tone of the legs, but also to improve and strengthen the body as a whole.
In addition, any weight loss action that is harmless to the body contributes to weight loss in the legs, because with weight loss, the volume of our body decreases everywhere, including the legs also lose weight.
Now you know exactly what to do to lose weight on your legs. Up to you! Good luck!