Exercises for slimming legs at home - effective complex

Together, these measures can give a great result. Think about what exercise for weight loss legs need to do, and what measures to Supplement physical activity.

slimming legs at home

The most EFFECTIVE EXERCISE FOR WEIGHT LOSS LEGS AT HOME

The proposed set of exercises you can do at home. It will help to work effectively problem areas

SUMO SQUATS

Squats – the best exercise for weight loss the buttocks and the inner surface of the legs. One of the most effective is a variation of the the name sumo.

Stand up straight, keep your back straight, legs apart much wider hips, hands (grab them dumbbells) the position along the body. Now move your hips and slowly squat until your knees is not formed a straight angle. Stand up and straighten legs at the knees. In the whole approach it is important to monitor posture, the head is not smaller. Take a few approaches Of 15 repetitions.

LUNGES TOWARDS

Attacks effectively take advantage of external and inner thighs and buttocks, form a beautiful relief of the legs.

Stand up, feet wider than shoulders, bend your arms the elbows and place them on the belt. Step aside the right leg, bending it at the knee area. Weight the body needs a drop right foot and the left will play a supporting role. Follow the posture, lift chin. Just need to work on the lower part of the body. To do a lunge with the left leg. Each leg do 2-3 sets of 15 times.

ROMANIAN DEADLIFT WITH DUMBBELLS

This exercise will help get rid of fat legs and work your buttocks, the shape of slim hips. Stand straight, slightly bend the knees. Now bend, bending them at a right angle. Hands the dumbbells to move in front of the thigh mid calf and back, not stopping. Do 2-3 sets of 12-15 times

LEG SWINGS

It is also advisable to do leg swings losing weight in legs – this is a great exercise the muscles of the outer and inner thighs, buttocks. Use the wheel weight.

Stand up straight, keep your hands on any prop. Take the straight leg to the side, run Mach with the largest amplitude. Exercise can be done lying.

Control your posture, your back should be straight throughout exercises, the body is not expensive. Should only work the legs. For each leg do 2 to 5 sets of 12 times

EXERCISE CHAIR

This is static, which, although it looks simple but fully functional legs and buttocks. Stand with your back against the wall and half a step back from her. Leaning back, try to drop imaginary chair. Hip and knee contact has formed a point of view than you sit on a chair. Hands down or cross them chest. In this position, hold for 1-2 minutes. The optimal number of repetitions 2-5.

REVERSE PRESS

At home this exercise can use two stools or chairs set next. Design must be sustainable is important. Lying on his stomach, so that the body placed on the surface of the shoulder the hip joints. Feet should be flat on the floor resting on the floor fingers on the legs. Hands comfortable place under the breast. On the inhale lift the leg one line of the body, exhale, lower them back. Repeat 8-10 times.

SCISSORS

Scissors – a great exercise for weight loss the thighs and legs, they also work back and press. To perform them lie on the floor, hands position parallel to the body, the lower back press on the floor. Turn from the floor with straight legs under a small angle. Ideally, they should be close to the floor without touching it. Follow the movement of the imitating a pair of scissors, without bending the knees. The amplitude of the movements should be big. Repeat at least 10 times.

WALKING ON STAGE

They can be done on gymnastic bench or instead, use a low stool. They load front, inner and rear the thighs and the buttocks last.

Grab a dumbbell and take a step to the stage on the left foot. Standing on the stage, it is to form a right angle. Straighten the knee of the leg and raise the platform with both feet. Hold on to the second and lower to the floor. Make the necessary the number of steps, first one and then the with the other foot. Control the balance. The number of repetitions – 10-12 for each leg, a number of approaches.

ATTACKS BY JUMPING

This is a good exercise to burn fat, strengthen the the muscles of the femur and the tibia, to promote weight loss feet.

Stand up straight, right foot step forward, shifting her weight. Bend it to the correct angle, and left knee position in the practice parallel to the floor. Hold the posture for use shoulders and back straight. Skinny legs right leg bounce up and down on it . After the jump you can help yourself a stroke hands. The following attack to do the same with the other leg. The number of repetitions up to 12 with a few approaches.

SQUAT "PISTOL"

exercise pistol

A good exercise for slimming the abdomen and legs, that is the biggest load on the foot. But note that this is a complex and it is recommended run, if you already have a certain level education. Squat on one leg, pulling the second forward. Exercise also helps to improve the coordination (at the beginning only one hand stick some kind of support). Then repeat its the second leg. For every do 10-12 times. Exercise is great and burns calories helps to strengthen the leg muscles.

Don't try to lose weight too fast. Unlikely exercise weight loss legs helps to remove them a week, like long-lasting results you need more time, but it is important to practice regularly, and soon you can see the results. Useful in slimming the legs and cardio – running, jump rope, exercise bike and the elliptical machine. You can pay attention to Pilates, breathing exercises. Excellent work and different dances.

HOW TO GET RID OF FAT LEGS DIET

As such, weight loss legs as well as the stomach, does not exist. You need a proper and healthy a diet that is full of useful substances, and when it is minimal the amount of simple carbohydrates and fats. It is important to eat enough vegetables and fruits, that are low in calories, but a lot of valuable parts.

If you want to get rid of excess amounts, it is advisable to minimize in the diet the following products:

  • animal fats, mayonnaise and other sauces, butter;
  • bakery products, white bread, different cakes and other pastries;
  • chocolate, ice cream and other sweets;
  • fatty meat;
  • sausages, smoked products, pickles;
  • fried foods;
  • sweet drinks;
  • alcohol.

If you want to lose weight, it is important to include in the diet products, speed up the body's processes metabolism. It is not only the already mentioned vegetables and fruit, but cinnamon, green tea and caffeine. It is important to eat enough protein – it helps to lose weight, and participates in building muscles. It contains lean meat and fish, dairy products, low-fat cheese, chicken eggs.

Also complex carbohydrates. They give a long time energy, saturate and prevent overeating. The best their sources are cereals (buckwheat, rice, millet). For their preparation it is recommended to use water or milk 2.5% fat.

It is not necessary to enter into the diet severe restrictions, otherwise, the result is unstable and in the short term. Eat small frequent parts, do not let yourself starve, eat useful products

SCARF TO COMBAT The PROBLEM

Wraps – a great way to tighten the problem area to accelerate the weight loss process, get rid of cellulite. You can go to the salon but you can also make a wrap for weight loss leg at home. They help speed up the blood circulation, break down fat, bring out the body of toxins and improve skin tone/

wrap

Earlier in the shower and take care the problem area scrub. Cleanse the skin, apply he had chosen the part of the thread wrap the legs wrap in several layers and lie under a blanket for 30-60 minutes (depending on ingredients). Then rinse the affected part with warm water and apply to the skin anti-cellulite cream. A scarf is recommended a course of 10-15 treatments at intervals through the day.

There are many recipes scarf. Here are some of them:

  • Heat the liquid honey in a water bath and mix the essential oils (you can take rosemary, lemon, grapefruit, orange) and spread the legs. Take 4-5 drops of oil to two a tablespoon of honey.
  • Take blue clay, dilute it with water, heated to 40 degrees to get creamy consistency, which is applied to the foot.
  • You will need coffee grounds, which you need to mix the essential oils (you can take of geranium, fennel, juniper or mentioned in the first recipe). Composition apply evenly to problem areas.

Before you make a wrap, make sure that that you are not allergic to components in its composition.

Make a scarf on a regular basis, to supplement their proper nutrition and exercise – and soon you will notice that your feet become much more slender and toned. Don't forget a lot of to move and lead an active lifestyle is also helps to improve the shape without having to do anything a lot of effort.