How to make your legs thin and slender at home: exercise, diet, yoga

The beauty of a woman is celebrated in many works of art. The admiring looks of fans caress the smooth skin, slim figure and slender legs of women. A healthy lifestyle, exercise will not only relieve stress, but also support the health and beauty of the fair sex.

How to get slimmer legs in 2 weeks

The beauty criteria for the legs of the fair sex are quite simple:

• The absence of excess body fat on them.
• Developed and expressive muscle structure.
• Elastic, velvety skin.

In order to become slimmer, you must do the following:

• Perform a specific exercise program regularly.
• Revise the dietary structure and strictly observe the norms of the developed regime.
• Perform special beauty treatments.

Within 2 weeks of regular exercise, a person develops the habit of performing these operations. Therefore, it is necessary to continue living in the developed rhythm and enjoy the feeling of health and good mood. Please yourself and your loved ones with your own refinement and beauty.

Most of the fair sex often after the birth of a child gain overweight or excessive weight loss, striving for perfection. Finding a middle ground and maintaining it turns out to be much more difficult.

In order to increase the expressiveness and volume of the muscles of very thin legs, you must follow the following recommendations:

1. Do physical exercises rhythmically, without missing classes.
2. In the exercise program, reduce the proportion of endurance exercises: running, cycling, brisk walking, aerobics.
3. When doing exercises, reduce the number of repetitions and increase the weight of the weights. It is useful to strive, to overcome muscle fatigue, to fight with the last bit of strength, since this is the only way to build new muscle tissue on the legs. Increase the weight of the dumbbells or weights used in the class once a week. Care must be taken when working with heavy weights, to feel the difference between stress pain and damage to muscles or ligaments. The best option is to study under the supervision of an experienced mentor.
4. Exercise should be done more intensely - quickly and powerfully. This style promotes the fastest muscle growth.
5. It is necessary to target different muscle groups in different workouts, giving individual muscles the rest for recovery and growth.
6. You should eat properly and fully. Eat fish, meat, chicken for protein replenishment, fruits and vegetables for vitamin and microelement replenishment. For vegetarians, bean curd, chicken eggs, and beans are fine. Limit consumption of sugar and flour products.
7. It is recommended to drink at least 2 liters of clean water a day.

For women with full legs, the following program of actions:

1. Exercises are recommended to be performed daily, and they must be correctly selected - this is the key moment for getting slender legs.
2. Walk at least 10,000 steps (5 - 7 km) a day or take 15-20 minutes. jogging.Cycling will also have a beneficial effect on the desired result. Swimming tones the muscles of the body and has a beneficial effect on the mental state.
3. Perform exercises according to the "Pilates" system, with an emphasis on stretching the muscles and tendons.
4. Exclude fatty, sweet and rich flour products from the diet. Instead of bread, it is better to eat oat bread.
5. Eat more protein: fish, chicken breasts, lean meat.
6. Include fruits and vegetables in your daily diet. The dietary fiber they contain helps to reduce body fat.
7. Drink more pure water - at least 9-10 glasses a day. The liquid intensively removes toxins from the body and makes the skin look smooth and healthy.

In women, fat is distributed evenly throughout the body, so it is impossible to remove it from some local areas. General, uniform weight loss is necessary.

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Nutrition rules for thin legs

60% of the result in the set of muscle mass of the legs depends on nutrition.

With proper, balanced nutrition, the body receives:

• Proteins - Proteins (fish, eggs, meat, cottage cheese) are the material for the growth of muscle tissue.
• Complex carbohydrates provide the body with the energy to grow. Only complex (slow) carbohydrates should be eaten - buckwheat, durum pasta, rice. Vegetable products are rich in fiber, which is necessary for high-quality assimilation of proteins, and trace elements.
• Unsaturated fats provide the hormones needed to build muscle. Contained in sea fish, seafood, soybeans, leafy vegetables, nuts, fish oil, sunflower and linseed oil.
• Water removes waste products and provides the entire life cycle of the body.

You need to eat 5-6 times a day in small quantities, the diet should contain complex carbohydrates, proteins, fiber. This food cycle accelerates metabolism, which promotes muscle growth. You should start the day with carbohydrates and end with protein. Last meal 2 hours before bed, consisting of protein and fiber.

The number of kilocalories a person needs per day to maintain the existing weight can be calculated by the formula - WEIGHT (kg) x 30 = …… .Kcal. To increase muscle mass, you need to consume the following amount of kilocalories in food - the result obtained plus 300 Kcal.

An optimal diet requires the following proportional composition:

• 15-20% fat;
• 55-60% are complex carbohydrates;
• 25-30% proteins.

The content of kilocalories per 100 g of the product can be found on the Internet.

Leg workout to build muscle

Slender legs - Exercises to increase muscle mass are easy to perform. The main principle is the maximum strength efforts when performing dynamic training and maximum time when performing static exercises.

The loads increase gradually, the number of repetitions should be at least 8 and no more than 12. Do not forget to do a warm-up approach, the total number of approaches is 3-4.

1. Step up the hill.

• Stand in front of the sports bench straight, lower arms with dumbbells or bend at the elbows to increase the load on the arms.
• Stand on the bench with your right foot, then put the second one, climbing the projectile.
• For a deeper study of the muscles, raise the right leg over the bench, simulating the rise of the stairs. Keep several knee bills at a 90 degree angle.
• Exercise with the other leg.

2. Static muscle training - "Chair".

• Stand with your back to the partition or wall and step back a little from it.
• Take your time to lower yourself onto the stool you see. Simulate sitting on a stool from 30 to 60 seconds.
• Press your back and head against the septum, hold 90 degrees at the knee.
• Straighten your legs and stand up. Break - 30 sec.

3. Squat with dumbbells.

• Put your feet shoulder-width apart, raise your chin, arms with dumbbells lowered along the body.
• Sit down slowly until a right angle forms in the knee. Stand up.

4. Lunges with dumbbells.

• Stand up straight, arms with dumbbells are lowered along the body. Take a step with your foot, resting on the entire surface of the foot.
• Maintain 90 degrees in the knee joint, keeping balance. The other leg is extended and the knee is on the floor.
• Return the leg to its original position, lunge with the second leg.

Before using weights, you should practice the technique of performing the exercise.

A special diet to make your legs thin and slender

Slender legs (exercise should complement proper nutrition) can only be obtained with the right attitude and patience. Desire, motivation, plan and will to get results are the four ingredients to achieving any goal.

You should not limit yourself to a small set of certain foods, following the recommendation of any diet. Armed with the basic principles of creating balanced diets, everyone can develop their own diet and achieve their goals.

1. Use the formula above to calculate the number of daily calories needed to maintain your current body weight.
2. Subtract 300 Kcal from the result. A norm has been obtained that cannot be exceeded.
3. Reduce the content of carbohydrates in the total proportion of foods to 35% and fats to 15%, increase the proportion of proteins and fiber, respectively.
4. Create a diet for each day of the week, using Internet data on the energy value of foods.
5. Eat food 5-6 times a day. In the morning there are more complex carbohydrates, and in the second half of the protein with fiber.
6. Drink at least 2.5 liters of water per day.

With intense physical exertion, the body begins to burn its own fat and form new muscle mass. Due to the fact that fat is lighter than muscle, body weight may vary slightly. You must continue to diet and exercise.

Slim Legs Exercise: Burn Fat

Slim legs: Exercises for effective fat burning are presented below. The main emphasis should be on high repetition endurance exercises without weights.

The exercises are performed daily, the duration of each exercise is 5 minutes. on the first day, the next day add 1 minute, by the end of the week bring the duration to 10 minutes. If the exercise is 10 min. easy to do, you can take weighting agents.

1. Squat "Plie".

• Put your legs wider than your shoulders, unfold your socks, raise your chin, arms extended forward.
• Sit down slowly until a right angle forms in the knee. Stand up.

2. Lunges (described above, only without dumbbells).

3. Rise on toes.

• To rise on toes on a low base, heels hang in the air, help maintain balance with your hands, but without emphasis on them.
• As you inhale, rise on your toes as high as possible.
• On exhalation - return, do not slouch your back.

4. Raising the pelvis (gluteal bridge).

• Lie on your back, place your arms along the body.
• Bend your legs 90 degrees, rest your legs on your feet.
• Raise the pelvis as high as possible, exhale fully, focus on the area of ​​the shoulder blades and the surface of the feet. Hold the body at the top point for 4 seconds.
• On inhalation, return the body to the floor.

5. Scissors.

• Lie on your back, raise your legs at an angle of 90 degrees.
• Overlap your legs and spread them as far as possible to the sides. If the load is low, decrease the angle. At the same time, strive to reduce it to 10 degrees.

6. Swing legs from all fours

• Get on your knees and rest your palms on the floor. The head is in line with the body.
• Take turns swinging straight leg up with the greatest amplitude.
• Breathe freely, without delay.

In order for the effectiveness of training not to fall, you need to include new, more complex exercises and increase the load.

Strength exercises

Slender legs - exercises for intensive development of the relief and bulge of the muscles of the legs and buttocks are discussed below.

If you perform the exercises described above, with weight and the maximum possible repetition of 10-12 times, overcoming muscle fatigue, then the muscles will begin to grow rapidly. The next stage of working out the leg muscles should be done in the gym with an experienced mentor, as it is necessary to learn and perform the correct exercise technique.

Heavy loads can lead to serious injury or injury.

Complex of yoga asanas for slim legs: 30 minutes a day

In the philosophical tradition of yoga, strong legs determine the connection with the present, self-confidence and awareness of one's own actions. Weakness in the legs indicates an unstable psyche. Hatha yoga contains a large number of different static postures (asanas), they can be performed by people with different levels of training.

1. Virabhadrasana 1 (warrior pose). Strengthens feet, knee tendons and glutes.

• Stand with your legs wide apart.
• Expand the right foot at a right angle, the left one 50 degrees inward. Hands down along the body, turn the hips towards the right knee.
• Inhaling to bend the right leg at the knee joint, the thigh should be parallel to the floor. At the same time, raise your arms above your head, palms look at each other. The left heel is flat on the floor.
• Hold the asana for 3 minutes.

2. Virabhadrasana 2. Affects the back of the legs and quadriceps.

• From the pose of a warrior, turn the body 90 degrees counterclockwise, spread your arms to the sides, palms to the floor.
• Keep the right leg in a bent position. The eyes look parallel to the hand.
• Do not change the pose for 3 minutes.

3. Uttita Parsvakonasana. Increases leg endurance.

• From the asana pose of warrior 2, let go of the forearm of the same name on the right, outstretched leg.
• The left hand, merging into one line with the body, stretches up.
• Do not move for 3 minutes.

4. Vrikshasana. Develops the ability to maintain body balance.

• Stand up straight. Transfer body weight to the left leg.
• Raise the right foot and press it to the other leg above the knee.
• Hands in front of the chest in a prayer gesture.
• Hold the asana for 3 minutes.

5. Utthita Hasta Padangushthasana allows you to stretch your muscles and make them stronger.

• Stand up straight. Press the right knee joint against the chest.
• Take your toe with your right palm and straighten your leg.
• Keeping balance, take your leg to the side.
• Keep balance for 3 minutes.

Repeat the set of asanas with the left leg.

Slimming Leg Wrap

Wrapping the buttocks and thighs will allow the body to absorb cellulite and restore their beautiful appearance. The principle of the action of the procedure is similar to the processes of action of steam on the body in a bath.

The pores of the skin open as much as possible, the excess of fluid and toxins come out, the blood flow in the capillaries accelerates, the withdrawal of lymphatic fluid increases, and the dissolution of fats is activated. Due to this health-improving measure, not only weight loss occurs, but also the skin restores its elasticity and firmness.

The program of actions for carrying out the wrapping procedure at home:

1. Take a warm bath, cleanse the right places with a scrub.
2. Apply the composition to the prepared areas of the body.
3. Carefully wrap the thighs and buttocks in a spiral with cling film. It is important not to overtighten the muscles, but to wind tightly in several layers.
4. Put on woolen clothes and lie in bed under a warm blanket. The procedure takes about an hour.
5. Upon completion of the event, wash the medicinal composition, treat the affected areas with a moisturizing cream with anti-cellulite effect.

It is necessary to check the composition for individual allergic intolerance before starting the procedure.

Various formulations are used for wrapping:

• clay from the Dead Sea;
• seaweed;
• honey;
• essential oils;
• Apple vinegar;
• coffee.

The compositions are made according to special recipes.To obtain the maximum effect, it is necessary to carry out 10-15 daily procedures, together with adherence to a diet and an active lifestyle. Food intake should be no earlier than an hour before the procedure, and you must refrain from eating after it for an hour.

In case of chronic diseases, the procedure is hazardous to health.

Scrub peeling for thin legs

Scrub to apply after taking a bath or shower, apply to damp skin. Massage the buttocks and thighs in a circular motion for 10 minutes. During the procedure, the skin is rejuvenated, skin defects and keratinized particles are removed.

Scrub composition:

• ground coffee - 3 tbsp. l .;
• olive oil - half a glass;
• a few drops - essential oils of mint or citrus.

Carefully mix the ingredients, the scrub is ready.

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Hiking for slim legs

Regular walking provides natural, gentle stress on the body. The body is rejuvenated, the vascular system, bones and ligaments are strengthened. Depressing stress is relieved and mood improves.

When walking, the smallest shock to joints is the natural way to process fats and calories. It is not contraindicated in chronic diseases.

The main thing is to start walking towards the goal - slender legs, good mood, ideal figure and overcoming difficulties not to turn off the path. By doing physical exercises, eating right, a person prolongs his life and fills it with bright moments.

Article design: Vladimir the Great

Video on the topic: How to make your legs slim

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