If you are interested in the question of 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 any man with the help of training.
So, we will talk about what exercises you need to do to lose weight in your legs.
How should you train to lose weight on your legs?
Training is always hard. It's easy to eat fat, but getting rid of it is always difficult.
If it's easy for you in training, then you're doing something wrong and your fat legs will stay with you until the end of your days.
For starters, you shouldovercome laziness and stop feeling sorry for yourself. Only princesses feel sorry for themselves, and I have yet to see a single princess with thick legs. So let’s run into the hall and start becoming a princess.
You need to train regularly. One workout per millennium will not make you slim, I hope you understand this.
Many girls are afraid to lift barbells and dumbbells and, in general, anything that weighs more than their smartphone, citing the fact that they will become masculine Amazons. I assure you, this is not at all true. To be a man, you literally have to have balls. Because with a woman's testosterone levels, your chances of pumping up are negligible.
Therefore, we put aside all fears and take a heavy dumbbell in our hands and begin to pump 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 more toned in a month. But this does not mean that in a month they will become perfect. For a good result, you need to go a long way, which can take more than one year. So I wish you to have patience and strength.
Do squats help?
Squats are the most popular fat burners and exercisers of all time.
Back in the Paleolithic era, women did squats in their caves while their husbands hunted mammoths. Therefore, you should not neglect them.
Squats are a heavy compound exercise that uses almost every muscle in our body. The more muscles involved in the work, the more calories will be expended to perform the work. Hence,fat will burn faster.
You can squat in different ways, for example, with dumbbells, or with a barbell on your shoulders, or even in machines. But I recommend using exercise machines less and doing squats with free weights to lose weight; it’s 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 a skyscraper. On the contrary, this way you will put in more effort, so more energy will be expended and, as a result, more fat will be burned.
And, if you feel 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, then 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 for losing weight on legs and thighs. I'll tell you about the rest a little later.
Cardio training
An integral part of your workout to lose weight in your legs and thighs 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 when 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 just outside;
- exercise bike;
- stepper;
- jump rope;
- in a swimming 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 a park, the shore of a 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 correctly, and only then rush like the wind. Even better, of course, would be to go on a special rubberized 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 in the gym or at your home would also be a good option.
Stepper training
Not a bad thing 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’s funny to even voice it.
Better use orbitrek oran ordinary staircase. It will be much more effective.
But I would also like to warn you that from such loadscalves can be pumped up. If you have a predisposition to massive calves, then it is better to avoid this type of cardio.
Jump rope
Jumping rope is one of the most effective ways to burn calories. If you jump rope, you will burn calories even faster than your refrigerator empties. But be prepared for the fact that after 5 minutes of jumping yourcalves will burn like hell.
Fat is burned efficiently, but it won’t last you long, so I still recommend choosing jogging at a moderate pace.
Swimming
There is a lot of controversy about swimming. Some say that it is ineffective, while others vote with both hands that you need to swim to lose weight.
I will agree with both sides. It all depends on the person. I'm like a guy whoDevoted 8 years of his life to swimming, I can say that it is very difficult. But in order for it to become difficult for you, you must not swim in the doggy style, but adhere to the correct technique.
Going to the bottom like a stone is not the correct technique, so if you don’t know how to swim, then it’s better not to go to the pool.
Mostenergy-intensive and heavy style- this is butterfly. Even experienced swimmers (not from the word pilaf) do not always maintain long distances in this style.
I will give the next priority to freestyle - freestyle, also a heavy style. If you swim fast, then after 50-100 meters you will already feel tired.
Then I'll highlightbackstroke, this is not such a heavy style, but it also burns calories well. But you need to swim not so that you have time to look at the pattern on the tiles in the ceiling, but so that you dream about how to swim to the end and not die.
Breaststroke is about the same. Grandmothers love to swim this style. They usually swim slowly, measuredly, looking around the entire perimeter of the pool. Of course I can 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 need to make an effort, if you don’t do this, the fat won’t go anywhere.
Walking in place
Suddenly, right? But don’t worry, it just looks a little strange, but in fact, if you practice walking in place correctly and often, you will very soon get slender and toned legs.
To avoid confusion on the part of passers-by, I recommend doing this type of cardio 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 about the other muscles.
In addition, exercises on the same back, for example, also require quite a lot of energy. And as we have already found out, energy consumption is the true path to burning everyone’s hated fat.
To keep your legs not only thin, but also toned, I want to highlight the following exercises.
Squats
I already talked about them a little higher, so I’ll say it briefly. Squats should be your best friend, sister, brother, mother and father.This exercise is one of the bestnot only for slimming legs, but alsopumping your buttocks. And men love toned buttocks.
Lunges
There are simply endless options for performing this exercise.
They can be done both on the spot and in motion, with or without stepping back, simple and diagonal, with the leg suspended 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 any problems with the spine replace them with squats, since the load on the spine is minimal. Here you can play with the placement of your feet. Put your legs wider - you use more of the inner surface of the thigh, put it narrower - the outer one, you can even put your feet at the very top of the platform and pump up your hamstrings.
Deadlift, deadlift, Romanian deadlift
Deadlifts can be classic (narrow leg stance) or sumo (wide leg stance). The movement is also reminiscent of squats, only here the barbell is not on the shoulders, but in the hands and you need to pick it off the floor.
Leg placement affects the working muscles in a similar way to leg placement in a platform press.
The deadlift and Romanian deadlift differ from the classic deadlift and sumo deadlift in that here our legs are straighter and we work mainly the hamstrings and buttocks.
Thisthe most effective exercisesfor losing weight in the legs. They fall into the category of basic exercises. There are also isolation exercises, which I will talk about below.
All of the above exercises can be done in any gym. If you have previously only seen the gym in pictures, 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 entirely suitable for losing weight. To lose weight, you need to use as many muscles as possible to burn as many calories as possible.
Isolation exercises include:
- Taking the leg back and to the side. You can do them both in simulators and with free weights, for example, with weights that are put on your legs, you can also use expanders. These exercises work the gluteal muscles.
- Leg abduction and abduction in the simulator. The information involves the adductor muscle of the thigh, and the gluteal extension.
- Extension and bending of the legs in the simulator. The curls work the hamstrings and some of the calf muscles. I generally do not recommend girls using extensions, since these muscles receive enough load from basic exercises.
- Gluteal bridge. This exercise is more of a basic exercise, since it works the legs, buttocks, back muscles, and even the abs. But the energy consumption in this exercise is significantly less than in those that I listed in the previous section.
In short, if you just do leg swings at home, it is unlikely to help you lose weight (unless of course you do it 24/7). I recommend starting isolation exercises when the goal of "losing weight" changes to the goal of "shaping your figure. "
Stretching for slimming legs
Stretching is not very suitable for losing weight in your legs, butoverall it's a very good thing.
After training, it would also be a good idea to do a short cool-down in the form of stretching, but not very intense.
Lifting weights clogs your muscles and over time you can turn into Pinocchio, you'll just be made of wood.
Therefore, do not try to lose weight in your legs with stretching, but be sure to use it in your workouts,so that your legs are slender and graceful.
How fast will the result be?
And again I want to note that nothing happens quickly, you need to work hard every day to see at least some changes.
Transforming your body is a long and difficult process, so if you think that in a week you will become a goddess, then you can take out the ice cream from your stash right now.
A few words about nutrition
Speaking of ice cream. Simply exercising to lose weight will not be enough; for this you also need to eat right. It is necessary to exclude as much as possible everything fried, sweet, flour andstop overeating at night.
Eat more often, but eat less. But you don't need to starve either. For full training, your body needs energy, which you get from food. Therefore, stock up on breast, buckwheat and go to the legs 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 that I described here, then in a year all your friends will be jealous of your slender legs. And I wish you good luck, I hope everything works out for you.