Thighs and legs – problematic for many girls and women who want to lose weight. It often happens that it is from here that the weight goes away for a very long time or does not go away at all. Today we have collected for you the most effective exercises for slimming legs and hips. With their help, you can aim to "hit" on problem areas, gradually getting rid of extra pounds.
Besides, these exercises will not just remove body fat – they also tighten the muscles, help to form a beautiful line of the hips and buttocks. In this article from estet-portal.com you will find detailed instructions for each of the exercises, as well as the nuances and secrets of their implementation. It is worth regularly paying attention to them in the gym or at home – and over time you will notice positive changes!
1. Squats – basic exercise for legs and hips
2. Plie Squats – for the inner thigh
3. Lunges – effective exercises for slimming legs and hips
4. Exercises for slimming legs and hips: leg swings
5. Stepping onto the platform is the best exercise for slimming legs and hips
6. Exercises for slimming legs and hips: bike and scissors
Squats – basic exercise for legs and hips
If you need effective exercises to lose weight legs and thighs, start with regular squats. Each of us did them at school, but, as experience shows, it is far from always correct. But it is this exercise that best loads the legs along the entire length, and also actively includes the hips and buttocks in the work.
Highlights – be able to squat correctly:
1. Place your feet shoulder-width apart, a little wider if possible, turn your toes slightly outward.
2. When squatting, try to pull your hips back as much as possible.
3. Make sure that your knees during the squat "look" towards the socks, but did not go beyond them.
4. The knees must not fall inward.
5. Squat while inhaling, rise – on exhalation.
To complicate the task, you can take dumbbells in your hands. If you practice at home, then ordinary water bottles will do for this purpose – volume of 1.5-2 liters. If you are aiming to do a lot and in society, it makes sense to buy typesetting dumbbells.
Do 10-15 squats for 3 sets. Make sure that the knees do not go beyond the line of socks, try to take the pelvis back as much as possible.
Plie Squats – for inner thigh
This exercise focuses on the inner thigh – It is she who is practically not involved in ordinary life. Therefore, the muscles in this part – flabby, lethargic, often fat deposits form on them.
Do a squat plie as follows:
1. Put your feet wider than your shoulders, turn your toes as far out as possible, but your position, at the same time, should remain stable.
2. During the squat, the knees do not go beyond the socks, "look" in their direction.
3. At the bottom point, it is important to feel the tension of the muscles – this means that you are doing everything right.
4. Keep your hands locked in front of you.
Do three sets of 10-15 times each. Rest between sets – from 30 seconds to a minute.
The plié squat trains the muscles of the inner thigh well, helps to get rid of fat deposits in this area.
Lunges – effective exercises for slimming legs and hips
One of the most popular exercises that can be done at the gym and at home is the lunge.
It has a few modifications, but you need to start with the classic – in place:
1. Step forward and sit down on one knee so that it forms a 90 degree angle.
2. The knee must not touch the floor.
3. From this position, stand up, leaning on your forward leg.
4. In the process of execution, the weight of the body should fall more precisely on the working leg.
Do 10-15 such lunges on one leg, then the same number – for the other leg. For complication, you can take dumbbells in your hands. A more difficult option would be lunges in motion – here at each step you have to squat and get up from your knee, then take a step forward with the other leg.
This exercise for slimming legs and thighs burns a lot of calories in the process, because it is quite difficult. Lunges also help shape your buttocks, making them look firm and toned.
Exercise for slimming legs and hips: leg swing
This exercise will work the back of the thigh really well. According to the reviews of those who do it regularly, the muscles literally “burn” during execution. And that means – get a solid load.
The correct exercise technique is:
1. You need to get on all fours, rest your palms well on the floor.
2. Bend one leg slightly at the knee and in this position lift it up to the stop.
3. As you exhale, make the rise, while inhaling – lower your leg to the starting position.
4. One approach in this exercise – that's 15 reps for each leg. After that, you need a rest of 30 seconds.
You can complicate this exercise by doing it with a dumbbell clamped in the knee area. Velcro sand weights are also suitable.
Stepping onto the platform is the best exercise for slimming legs and hips
In the hall you can step onto a special platform, and at home – on a stool or chair. The main thing is that the design is stable. The higher the platform, the more difficult the exercise. Step with each foot alternately, lifting with the transfer of body weight to the working leg. Second – plays the role of a support, but it cannot be repelled from the floor. Do 15 steps for each leg. Break between sets – one minute. To make it more difficult, you can take dumbbells or any other weights in your hands, for example, half liter bottles of water.
You need to step slowly, without haste. Body weight should be concentrated in the area of five.
Exercises for slimming legs and hips: bike and scissors
Bicycle. Leg and thigh slimming exercises wouldn't be complete without the bike. With it, you will not only work the area of the hips and knees, but also use the press. Exercise is done lying on the floor, the emphasis is on the lumbar region. Raise your legs off the floor – and alternately bend them at the knees, pulling them to the stomach. That is, an imitation of cycling is created.
Exercise "bike" perform in 3 approaches, in each – 15 pull-ups for each leg. Rest break – 1 minute.
Scissors. Starting position – the same as in the previous exercise. The only difference is that you need to rest your palms well on the floor for stability. Raise your straight legs 15 cm off the floor and cross-swing your legs, copying the movements of the scissors.
Do this exercise in 3 sets, 15 times each. Break between sets – 1 minute.
These leg and thigh slimming exercises will help you lose weight from problem areas of the body, as well as create a beautiful and slender silhouette. Each of the exercises requires a large amount of calories to perform. And this helps to quickly and efficiently lose extra pounds. You can do this complex both in the gym and at home. It takes literally 20 minutes every day for you to notice positive changes over time. Time to workout – morning or evening, whichever is more convenient for you. And of course don't forget to eat right!
Read also: Muscles hurt after training: there is a solution
You might be interested in: Abs Workouts.
Add a comment