How to Slim your legs:diet and exercises

How to Slim down your legs: diet and exercises

How to slim down your legs;diet and exercises
How to slim your legs
We all ask ourselves how to lose weight in the legs : the thighs are one of the most critical points for a woman, especially in summer. To have toned and defined quadriceps , the only solution is specific training . If you can’t lose weight on your legs it  is simply because you are not toning: run, walk, but if you only do an aerobic job and do not tone it will be very difficult for you to get results. Furthermore, as fitness experts, explains it is true that “the big legs they are the result of our constitution and genetics that radically affects what we are, but the volume of the legs also depends on the amount of fat that tends to accumulate in that specific part of the body “.

How to Slim down your legs: diet, sport and lifestyle

So what should you do?
To lose weight on your thighs, you must of course follow a low-calorie diet and play sports , in addition to taking care of your legs daily with some treatment, such as a nice massage.

Diet to Slim down the legs

If you are sedentary, you should know that the increase in thigh circumference is mainly due to a stagnation of fat in this part of the body. To be able to lose 2-3 cm on the thighs, you must first of all have a healthy and balanced diet. Here are some nutritional tips to slim down your legs.
Drink plenty of water , at least one and a half liters a day, and limit the use of salt because the thighs are the part of the body that is most affected by water retention , so you have to constantly drain them with the right nutrition and proper hydration.
Eat 5 servings of fruit and vegetables a day: they are rich in potassium and help restore the hydrosaline balance. Potatoes, spinach, lentils but also fish are all potassium-rich foods that can help you deflate your legs.
Finally, drinking green tea has a draining effect on the legs.

How to Slim down your legs with sport

It favors sports that lengthen your silhouette. It is important to combine a cardio activity with specific exercises to tone the muscles and ALWAYS complete your sequence with stretching exercises to oxygenate the muscle and lengthen it . 
If you suffer from heavy legs, forget about activities like running because it puts too much pressure on your leg muscles . Better to choose activities like yoga and pilates : they strengthen the muscle by stretching it.

Beauty tips to fight big legs

To get toned thighs , you have to take care of it! In the morning, in the shower, especially in the summer when you feel your heavy legs , pass the head of cold water from the big toe up to the inside of the knee, insisting on the back of the knee to stimulate this area full of lymphatic ganglia, then rise in the groin area.
Repeat the operation on both legs for at least 10 minutes and you will already feel your toned thighs!
Then, run the massage anti-cellulite melarossa using a vegetable oil.
The beauty trend? Anti-cellulite cups ! Instructions for use: slide the suction cup onto the leg, then push and finally, remove it from the bottom upwards and from the inside to the outside to follow the circulatory path. By doing so, you will reproduce the effects of lymph drainage
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Exercises to Slim your legs

Specific muscle training is ideal for those who want to lose weight because it increases muscle mass at the expense of fat, helping to maintain normal weight.
Every pound of muscle in the body involves an energy expenditure and this is why the muscles help you keep your metabolism at a high level . The greater the amount of muscle to fat, the more your metabolism will increase, improving not only the physical appearance, but also the entire cardiovascular system.
Discover 6 effective exercises to slim down your legs.
1 – Jump squat
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Departure standing, legs open to the width of the pelvis. 
Rotate your toes slightly, the weight of the body perfectly in the center. Bring your hands crossed behind your neck, being careful not to put pressure on your neck. Bend your knees as if you were sitting on a chair bringing your buttocks back. Always keep your upper body straight. By contracting the core (the abdominal belt), take a leap. 
Land gently, keeping your chest “open”.
Repetitions: 3 sets of 15.
2 – Lunges with torsion of the bust
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Material: a rolling pin or a broom stick
Standing, legs open to the width of the pelvis, hold the rolling pin and bring the arms up keeping the back straight and the belly inward. 
Inhaling, move the right foot back to lunge and exhale, twist the torso to the right “rowing” with the rolling pin to the outside. 
Push on the left leg to return to the starting position. Perform the same exercise on the other side. For the duration of the exercise, keep your balance by holding your stomach in because the abdominals help stabilize the position.
Duration: 30 seconds.
Recovery time: 10 seconds.
3 – Curtsy and kick
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Departure standing, legs open to the width of the pelvis. 
Take a big step back, crossing your left leg behind your right hand to keep your balance, your left arm along your body and your right arm bent in front of your chest. 
Inspire and, exhaling, push on the right leg and perform a side kick with the left leg, while at the same time punching forward with the left arm. 
Calcium must be controlled: be careful not to raise your leg beyond the hip opening. Repeat by bringing the legs back right.
Repetitions : 3 sets of 15.
4 – Step knee up

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Start standing in front of a step or a step. Place your left foot on the step and push upwards on the step with the left leg and bring up the right leg bent with the thigh parallel to the floor. 
With your arms, perform an alternating movement with your legs to help you maintain balance. Step down from the step by first placing the tip of the foot and then the heel and repeating the sequence alternating the legs. Be careful to always keep your back straight, your buttocks contracted, your legs slightly bent so as not to stress your knees too much. Alternate right and left leg.
Repetitions: 3 sets of 15.
5 – Scissor & squat
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Start standing up, perform 3 small scissor bones with alternate legs on the toes while keeping the core contracted, the eyes straight and the belly inward. At the last scissor, push on the legs and last with the squat position, bringing the folded arms in front of the body.
Repeat the sequence for 20 seconds at maximum intensity.
6 – Leg up
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Wear anklets if you want to make muscular effort more intense. Lie on your side with both legs extended and your head resting on your elbow. The back should always be in line with the shoulders and hips. Never force your neck. Cross your left leg over your right leg at the knee and place your foot on the ground.
With a hammer foot, lift the right leg off the ground and perform 20 small swings. 
Then run 20 quick springs. Repeat the sequence on the other side.

Advice before starting the Exercises:

These exercises are for people in good health. If you are severely overweight or have cardiovascular problems, go to the sports doctor first to make sure this program is right for you.
Make yourself comfortable! Wear light clothing that does not hinder movement.
Remember to hydrate yourself during the exercises.
Set concrete goals to carry out your program. If you feel very tired, take a break between one exercise and another. The important thing is to finish the circuit.
If you can’t reach the 2 series of 8, it’s fine to do one too! each exercise is equivalent to 30/40 seconds of effort but it is fine to start the first week with only 20 seconds. Set yourself concrete and rewarded challenges when you reach them: you will feel gratified and develop your self-esteem.
Warming up before any  physical activity  is essential, not only to avoid getting hurt but also to prepare the body and mind for effort. It is a stage that cannot be skipped, neither in winter nor in summer, because it gives the body the possibility of adapting to the conditions imposed by the environment: temperature, humidity, altitude. So turn on the music and walk around the room or why not dance for 5 minutes.
At the end of the exercises, perform a mini stretching sequence : don’t skip it! It is very important to relax the muscles and promote relaxation
To get results, you need to be consistent and run the circuit at least 3 times a week.

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