If you are interested in the question of how to lose weight in your legs with the help of exercise, and not with the help of miracle pills, fasting or household films, 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 exercise.
So we will talk about what exercises you should do to lose weight in your legs.
How should you train to lose weight on your legs?
Training is always hard. Eating fat is easy, 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 until the end of your days.
To begin with, 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 thick legs. So let's run into the hall and start becoming a princess.
You must exercise regularly. One workout per millennium won't make you slim, I hope you understand this.
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 masculine 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 level, your chances of pumping up are negligible.
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 be more toned in a month. But that doesn't mean they'll be perfect in a month. For a good result, you have to go a long way, which can take more than a year. So I wish you patience and strength.
Do squats help?
Squats are the most popular fat burners and exercisers of all time.
Back in the Paleolithic era, women did squats in their caves while their men hunted mammoths. Therefore, you should not neglect 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 spent doing the work. Therefore,fat will burn faster.
You can squat in different ways, for example with dumbbells, or with a barbell on your shoulders, or even in machines. But I recommend using exercise machines less and doing squats 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 turn you into a man with muscles the size of a skyscraper. On the contrary, in this way you will exert yourself more, so that more energy will be used and, as a result, more fat will be burned.
And if you feel hard after three squats 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 need to do a lot of squats. If it is difficult for you, it means that you are doing everything right. If you can no longer squat, squat five more times. These five squats will be the most beneficial. Learn to overcome your laziness and you will achieve success.
But the squat is not the only exercise in training to lose weight on the legs and thighs. I'll tell you about the rest a little later.
Fitness training
An integral part of your training to lose weight in your legs and thighs 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 when you do not have trainingin the gym, in the morning on an empty stomach.
Cardio can be done in different ways, for example:
- on a treadmill or just outside;
- exercise bike;
- steppes;
- skipping rope;
- in a swimming pool.
Run and walk
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 shore of a reservoir or simply through some beautiful places. This training will take placenot only fast but also interesting.
But you have to be careful about running. If you already have problems with your back or knees, I advise against running. If you do not have such problems, first buy special shoes, learn to run correctly, and only then rush like the wind. Even better, of course, would be to walk on a special rubberized 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, then you can even go around the whole city and see many new places. If this is not possible, then an exercise bike in the gym or at your home would also be a good option.
Stepper training
Not a bad thing either, thoughjust not that miniature thing with pedals. Personally, I find it useless.
You'll probably burn some calories, but it'll be such a small number that it's fun to count it yourself.
Better use orbitrek oran ordinary staircase. It will be much more efficient.
But I would also like to warn you that from such loadscalves can be pumped up. If you have a predisposition 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 burn calories even faster than your fridge empties. But be prepared that after 5 minutes of jumpingcalves will burn like hell.
Fat is burned efficiently, but it will not last you long, so I still recommend choosing 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 have to swim to lose weight.
I agree with both sides. It all depends on the person. I'm like a guy whoDevoted 8 years of his life to swimming, I can say that it is very difficult. But in order to make it difficult for you, don't swim in the doggy style, but stick to the correct technique.
Going to the bottom like a stone is not the correct technique, so if you do not know how to swim, then it is better not to go into the pool.
Mostenergy-demanding and heavy style- this is a butterfly. Even experienced swimmers (not from the word pilaf) do not always maintain long distances in this style.
I will give next priority to freestyle - freestyle, also a heavy style. If you swim fast, you will already feel tired after 50-100 metres.
Then I want to emphasizebackstroke, this is not such a heavy style, but it also burns calories well. But you have to swim, not so that you have time to look at the pattern on the tiles on the ceiling, but so that you dream about how you will swim to the end and not die.
Breaststroke is about the same. Grandmothers love to swim this style. They usually swim slowly, measuredly and look around the entire perimeter of the pool. Of course I can understand them, it's hard for them, despite their age. But I don't understand why young, energetic girls who want to lose weight swim the same way.
Losing weight,you have to make an effort, if you don't do this, the fat won't go anywhere.
Goes in place
Suddenly, right? But don't worry, it just looks a little strange, but in fact, if you practice walking in place correctly and often, you will get slim and toned legs very quickly.
To avoid confusion with passers-by, I recommend doing this type of cardio at home.
Leg slimming exercises in the gym
To begin with, I would say that doing leg exercises is of course good, but alsodon't forget the other muscles.
In addition, exercises on, for example, the same back also require quite a lot of energy. And as we have already found out, energy consumption is the true way to burn everyone's hated fat.
To keep your legs not only thin but also toned, I would highlight the following exercises.
Squats
I have already talked about them a little higher, so I will be brief. Squats should be your best friend, sister, brother, mom and dad. This exercise is one of the bestnot only for slimming legs, but alsopump your butt. And men love toned buttocks.
Lungs
There are simply endless possibilities for performing this exercise.
They can be performed both on the spot and in motion, with or without stepping back, single and diagonal, with the leg suspended and a million other possibilities.
The only and most important thing to remember isthe weight must always rest on the heeland there must be 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 with the placement of your feet. Put your legs wider - you use more of the inner surface of the thigh, put it narrower - the outer, you can even put your feet at the very top of the platform and pump up your hamstrings.
Deadlift, deadlift, Romanian deadlift
Deadlift can be classic (narrow leg stance) or sumo (wide leg stance). The movement is also reminiscent of squats, only here the barbell is not on the shoulders, but in the hands and you have to pick it up from the floor.
Leg placement affects the working muscles in the same way as leg placement in a platform press.
The deadlift and Romanian deadlift differ from the classic deadlift and sumo deadlift in that here our legs are straighter and we work mainly with the hamstrings and buttocks.
Thisthe most effective exercisesto lose weight in 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 have previously only seen the gym in pictures, I recommend that you start working out with a trainer.
How effective are leg swings and other isolation exercises?
Isolation exercises are almost alwayscover only one muscle, so such exercises are not quite suitable for losing weight. To lose weight, you need to use as much muscle as possible to burn as many calories as possible.
Isolation exercises include:
- Takes the leg back and to the side. You can do them both in simulators and with free weights, for example, with weights that are put on your legs, you can also use expanders. These exercises work the gluteal muscles.
- Leg abduction and abduction in the simulator. The information involves the thigh adductor muscle and the gluteal extension.
- Extension and bending of the legs in the simulator. The curls work the hamstrings and some of the calf muscles. I generally do not recommend girls to use extensions, as these muscles get enough stress from basic exercises.
- Gluteal bridge. This exercise is more of a core exercise as it works the legs, glutes, back muscles and even the abs. But the energy consumption in this exercise is significantly less than in those that I mentioned in the previous section.
In short, just doing leg swings at home is unlikely to help you lose weight (unless you do it 24/7 of course). I recommend starting isolation exercises when the goal of "losing weight" changes to the goal of "shaping your figure. "
Stretch for slimming legs
Stretching is not very suitable for losing weight in the legs, butall in all it is a very good thing.
After training, it would also be a good idea to do a short cool-down in the form of stretching, but not particularly intense.
Lifting weights clogs up your muscles and over time you can turn into Pinocchio, you just become made of wood.
Therefore, do not try to lose your legs with stretching, but make sure to use it in your training,so 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 that in a week you will become a goddess, then you can take the ice cream out of your stash right now.
A few words about nutrition
Speaking of ice cream. Just exercising to lose weight will not be enough, for this you also 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 full training, your body needs energy, which you get from food. That's why you need to fill up on breast, buckwheat and go for the legs of your dreams.
Conclusion
Finally, I want to say that you have already done well reading this article. You are one step closer to the result. If you follow all the tips that I described here, then in a year all your friends will be jealous of your slender legs. And I wish you luck, I hope everything works out for you.