Weight loss exercises

Every woman dreams of having long, beautiful, slender legs. If the length depends entirely on heredity, then you can work on harmony and beauty, achieving the desired result over time. Unfortunately, this particular part of the body is considered to be one of the most problematic and it is difficult to lose pounds. Fat deposits settle very quickly in the thighs and thighs.

We must not forget about such a phenomenon as cellulite, which looks very unaesthetic and makes you forget about mini skirts and sexy open swimsuits.

Special weight loss exercises help you no longer think about such a phenomenon as fat. Combined with proper nutrition and cosmetic treatments, the result will be more than impressive.

Basics of successful weight loss

Where to start? It is not enough to just put together a set of exercises for training at home or in the gym. It is necessary to reconsider your lifestyle, to seriously adjust it. A healthy lifestyle is an excellent opportunity to normalize the work of your body, to constantly control fat levels.

Basics of effective weight loss in a selected part of the body:

• Healthy sleep.The optimal sleep time is 7-8 hours. By resting, the body recovers, accumulates energy for the next day, so training is much more efficient and burns more calories.
• Constant physical activity. With an inactive lifestyle, the metabolism slows down considerably, which makes fats accumulate much faster and are much harder to get rid of later. It is worth constantly moving, walking in the fresh air, climbing to the first floor of the house not by elevator, but by walking up the stairs. In this case, the metabolism will gradually speed up.
• Proper nutrition.This is the most important moment in the process of getting rid of those extra pounds. You agree, you will fight cellulite on your thighs and thighs for a long time, eating only buns, chips, pasta and other unhealthy foods. If you initially gain a lot of extra pounds, you can spend a few days of fasting on buckwheat or sitting on a diet. Then gradually switch to a proper diet with clear control of proteins, fats and carbohydrates.

By following three simple rules, losing weight at the gym or at home will be much faster and with a long-term effect.

Load Selection: Exercise Rules

Is your lifestyle customized? Next, we deal with a series of exercises as well as an approach to implementing our plans. A training plan is developed for each person individually, taking into account a number of factors. Physique, starting weight, diet, lifestyle and fitness level have the greatest impact. We must also not forget that large amounts of thighs can depend not only on the accumulation of fat, but also on inflated muscles.

All this in combination helps to choose the most optimal training option at home, as well as the load that a woman or a man can bear in the initial stages of weight loss.

When doing leg workouts, you need to follow a few simple rules:

• If the main task is to lose weight and not gain muscle mass, then your own weight when performing the elements will be quite enough to achieve your goal. Otherwise, various weights will be needed, from simple bottles filled with water to dumbbells and barbells.
• Compliance with regularity. It is very important that classes are held regularly. For beginners, three times a week is enough. More experienced athletes can train at least five times.
• You should not take too long breaks when performing a series of exercises. If you feel tired after the next element, you don’t have to finish training. We are only reducing the intensity of execution. The break between sets and exercises should not be longer than one minute.
• A comprehensive approach to muscle training. We choose exercises during which all the muscles will be involved.

Note.During weight loss, fat does not leave one place. Likewise, there is no single muscle exercise. All the proposed elements are aimed at a complete muscle exercise of a specific area, but with an emphasis on the desired part of the body.

Best leg exercises at home

There are two options for removing fat on your feet: a gym and your own home. Of course, you can turn to an experienced trainer who will put together a program, help you choose food and fully organize the whole weight loss process. But it costs money, which is not always enough. Work on the thighs and hips at home is available to everyone. You can perform the exercises at any convenient time without spending a penny.

Time is limited only by the desire and possibilities of the one who loses weight.

Helpful Hint.Experts recommend gradually increasing the load, starting with short workouts, lasting a maximum of 20 minutes. We gradually increase the number of repetitions, we add new exercises to the complex.

Here are some effective movements to help you slim and look beautiful.

Foot swing

• We lie on the floor. We rest our head on an arm bent at the elbow.
• Swing your foot to the top.
• Then we roll over to the other side and repeat the exercise.
• The element can be performed in a standing position with emphasis on a chair, sofa or all four.

Plie squat

• We stand in a standing position. Let's stretch our arms along the seams. You can take a dumbbell or any other weighting material.
• We put our legs wider than shoulder level, we turn our socks apart.
• Squat, but not to maximum depth. The bent knee joint should form a right angle.
• Do the exercise slowly, breathing freely.

Steps

• We stand up straight, straightening our shoulders as much as possible. We keep our head upright, our gaze directed forward. Hands down.
• Take a big step forward so that the bent leg forms a right angle.
• We rise back, repeating by analogy for the other limb.
• Let's step the same number of times on both feet.
• To maximize muscle load, we try to step as far as possible.

Strikes with punches

• We stand in the starting position, as in classic steps. We keep our hands in the lock at chest level.
• Lean back with your right foot, sit on your knee.
• Then we lift it and pull it forward, as if doing a kick.
• Repeat the exercise on the other leg. We change the required number of times.

Deadlift

• In a standing position we hold the dumbbells in our hands, stretching them along the body.
• Knees slightly bent.
• We bend the body of the body, at the same time pushing the ass back, as if we are going to sit down. We lower the dumbbells as low as possible and keep our backs upright (any curvature is forbidden),
• We hold ourselves in this position for a few seconds, then get up.
• You need to monitor your back carefully during the exercise, otherwise there will be no effect.

Exercise "horse"

• Get on all fours. We keep our backs upright, our gaze directed downwards.
• Raise your right leg bent at the knee at a 90 degree angle. We try to make the maximum lift.
• Then we bring it back and repeat the same thing, but with the left foot.

Board

• We accept the starting position - we lie on our stomachs on a gymnastic mat or floor.
• The arms are bent at the elbows and act as a support.
• Stand on our toes.
• Keep your body straight, straight, without bending in the lumbar region.
• We stand in the accepted position for the maximum possible time.

Deep squat jumping

• Put your feet shoulder-width apart.
• Jump and immediately descend into the deepest possible squat.
• Immediately jump from the squat upwards, but with the body facing to the right. We sit down again.
• Then we jump to the left, immediately falling into a squat.
• We do these squats by turning in all directions.

How to improve the effectiveness of a series of exercises at home

Full legs are not the only problem of modern women. Accumulation of fat develops an unpleasant "orange peel" or cellulite, which is even harder to get rid of.

It is therefore recommended to combine sets of exercises at home or in the gym with other useful procedures and tools:

• Foot massage. At home, it's incredibly simple. We start with a simple caress of the thighs and hips, and then slowly, gradually moving to circular intense movements. To enhance the effect, you can use a variety of cosmetic products, for example, heating type, which will speed up the process of burning fat. Ideally, also visit a professional anti-cellulite massage from time to time (especially for those who are contraindicated in some independent skin manipulations).
• Use of nourishing creams, peels that increase skin elasticity. If you are losing weight intensively, it is necessary to take care of your skin in order to avoid relaxation. The best universal remedy is olive oil. Not only will it bring your skin into perfect condition, but it will also provide a rejuvenating effect.

Working on the body requires a serious approach and careful preparation, especially when it comes to such a part of the body as the legs. Only an integrated approach will help you become the owner of appetizing forms that excite the imagination of men and cause envy in women.

Using our advice, you will quickly return to great shape, achieve a dream figure that will delight you for many years to come.