If you are interested in how to lose weight in your legs with the help of exercise, and not with the help of miracle pills, fasting or cling film, then you have already chosen the right path. In this article, I will tell you how to make your legs the dream of every man with the help of training.
So, we're going to 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 difficult. It is easy to eat fat, but it is always difficult to get rid of it.
If it's easy for you in training, then you're doing something wrong and you'll have fat legs for the rest of the day.
For starters, it shouldbeat laziness and stop feeling sorry for yourself. Only princesses feel sorry for themselves, and I have yet to see a princess with fat legs. So let's run into the hall and start becoming a princess.
You must train regularly. One workout per millennium won't make you skinny, I hope you understand this.
Many girls fear lifting weights and dumbbells and, in general, anything heavier 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 women's testosterone levels, your chances of getting pumped are negligible.
Therefore, we put aside all fears and take a heavy dumbbell in our hands and start pumping the legs of our dreams.
Train in the gym 2-3 times a week for about 1-1. 5 hours and your thighs will become tighter in a month. But that doesn't mean they will become perfect in a month. For a good result, it is necessary to go a long way, which can take more than a year. That's why 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 squatted in their caves while their husbands hunted mammoths. Therefore, they should not be ignored.
Squats are a difficult compound exercise that uses almost every muscle in our body. The more muscles involved in the work, the more calories will be used to do the work. so,fat will burn faster.
You can squat in different ways, for example, with dumbbells, or with a weight on your shoulders, or even in machines. But I recommend using less exercise equipment 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 make you a man with muscles the size of skyscrapers. On the contrary, in this way you will make more effort, so more energy will be spent and as a result, more fat will be burned.
And, if it's 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 have to do a lot of squats. If it's hard for you, it means you're 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 squats are not the only exercise in training to lose weight on legs and thighs. I will tell you about the rest later.
Cardio training
An integral part of your leg and thigh slimming training 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 trainingin the gym, in the morning on an empty stomach.
Cardio can be done in different ways, for example:
- on a treadmill or outside;
- exercise bike;
- stepper;
- skipping rope;
- in the 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 the park, the bank of the reservoir or simply through some 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 don't have such problems, then first buy special shoes, learn to run properly, and only then run like the wind. Even better, of course, would be to go on 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, then 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.
Stepper training
It's not bad either, butjust not that miniature thing with pedals. Personally, I find it useless.
You will probably burn some calories, but it will be such a small number that it will be ridiculous to say.
Better to use orbitrek orordinary staircase. It will be much more efficient.
But I would also warn you against such loadscalves can be pumped. If you have a predisposition to massive calves, then it is better to avoid this type of cardio training.
Jumping 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 you willcalves will burn like hell.
Fat is burned efficiently, but it won't last long, so I still recommend choosing a moderate pace run.
Swimming
There is a lot of controversy surrounding swimming. Some say it's ineffective, while others vote with both hands that you have to swim to lose weight.
I'll agree with both sides. It all depends on the person. I'm like the guy whoHe dedicated 8 years of his life to swimming, I can say that it is very difficult. But to make it difficult for you, you must not swim in doggy style, but stick to the correct technique.
Going to the bottom like a rock is not a proper technique, so if you don't know how to swim, then it's better not to go into the pool.
The majorityenergy intensive and difficult 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 freestyle the next priority - freestyle, also hardstyle. If you swim fast, then after 50-100 meters you will already feel tired.
Then I will point outback, this is not such a difficult style, but it burns calories well. But you have to swim not to have time to look at the pattern on the ceiling tiles, but to dream about how to swim to the end and not die.
Chest is about the same. Grandmothers love to swim in this style. They usually swim slowly, measuredly, looking around the entire perimeter of the pool. Of course I 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 weight,you have to make an effort, if you don't, the fat won't go anywhere.
Walking in place
Suddenly, isn't it? But don't worry, it just looks a little strange, but in fact, if you practice proper and frequent walking in place, you will get slim and toned legs very quickly.
To avoid confusion among passers-by, I recommend that you do this type of cardio training 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 the other muscles.
In addition, exercises on the same back, for example, also require a lot of energy. And as we have already learned, energy consumption is the right way to burn the hated fat.
In order for your legs to be not only thin, but also toned, I want to highlight the following exercises.
Squats
I already spoke a little more about them, so I will briefly. Squats should be your best friend, sister, brother, mother and father.This exercise is one of the bestnot only for slimming legs, but alsobutt pumping. And men like toned buttocks.
Lunges
There are simply endless possibilities for performing this exercise.
They can be done both on the spot and on the move, with or without stepping, simple and diagonal, with a hanging leg and a million other options.
The only and most important thing to remember isthe emphasis should always be on the heeland there should be a right angle at the knee.
Platform Leg Press
In principle, an exercise similar to squats. Many who have problems with the spine replace them with squats, because the load on the spine is minimal. Here you can play with the placement of the feet. Place your legs wider - use the inner surface of the thigh more, put it narrower - the outer, you can even put your feet on the very top of the platform and pump up your hamstrings.
Deadlift, deadlift, Romanian deadlift
The deadlift can be classical (narrow leg stance) or sumo (wide leg stance). The movement is also reminiscent of squats, only here the bar is not on the shoulders, but in the hands, and it should be lifted from the floor.
Leg placement affects the muscles that work in a similar way as leg placement in the platform press.
Deadlifts and Romanian deadlifts differ from classic deadlifts and sumo lifts in that our legs are more straight and we work mainly on the hamstrings and buttocks.
Thisthe most effective exercisesfor weight loss in the legs. They belong to the category of basic exercises. There are also isolation exercises, which I will talk about below.
You can do all the above exercises in any gym. If you have only seen the gym in pictures so far, 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 weight loss. To lose weight, you need to use as much muscle as possible to burn as many calories as possible.
Isolation exercises include:
- Pulling the leg back and to the side. You can do them both on simulators and with free weights, for example, with weights that are placed on your legs, you can also use expanders. These exercises work the gluteal muscles.
- Leg abduction and abduction in the simulator. Information includes thigh adductor muscle and gluteal extensor.
- Leg extension and flexion in the simulator. Curls work the hamstrings and some calf muscles. I generally do not recommend the use of extensions for girls, because these muscles get enough load from the basic exercises.
- Gluteal bridge. This exercise is more of a core exercise, as it works the legs, butt, back muscles and even the abs. But the energy consumption in this exercise is significantly less than in the ones I mentioned in the previous part.
In short, doing only leg swings at home is unlikely to help you lose weight (unless you do it 24 hours a day). I recommend starting isolation exercises when the goal of "losing weight" changes to the goal of "sculpting your figure".
Stretching for slimming legs
Stretching is not very suitable for losing weight in the legs, butgenerally it is a very good thing.
After training, it would be good to do a short cooling down in the form of stretching, but not very intensively.
Lifting weights clogs up your muscles and over time you can turn into Pinocchio, only you'll be made of wood.
Therefore, do not try to lose weight in the legs by stretching, but be sure to use it in training,so your legs are slim and graceful.
How fast will the result be?
And again I want to mention that nothing happens quickly, you need to work hard every day to see at least some changes.
The transformation of your body is a long and difficult process, so if you think that in a week you will become a goddess, then you can immediately take out the ice cream from your stash.
A few words about nutrition
Speaking of ice cream. Just exercising to lose weight will not be enough; for that you also need to eat properly. It is necessary to exclude as much as possible all fried, sweet, flour andstop overeating at night.
Eat more often, but less. But you don't have to starve either. For a full workout, your body needs the energy you get from food. Therefore, stock up on breasts, buckwheat and go to the feet of your dreams.
Conclusion
In the end, 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, then in a year all your friends will be jealous of your slender legs. And I wish you the best of luck, I hope everything works out for you.