Effective exercises for quick weight loss legs and legs

The content of the article

• Exercises for the inner thigh
• For the outside of the thigh
• A set of exercises for the buttocks and buttocks
• The Most Effective Weight Loss Exercises of the Week

Lyashki is the common name for the upper leg, from the hips to the knee. This is the problem area where women accumulate fat, making their legs visually large, disproportionate to the body, not as slender as we would like. There is a myth that it’s almost impossible to make lashka skinny, but this is just a myth. To achieve the effect, exercises for quick weight loss of Lyashka need to be combined with training of the inner thighs, and also pay attention to their outer side and buttocks. Combining sports with proper nutrition, you will achieve excellent results in a month.

Exercises for the inner thigh

The inside of the hips is the most problematic area of ​​the female body. Excess weight is deposited here first of all and it is the most difficult to remove from here. The skin of the inside of the thigh is too tender and quickly becomes flabby. But in order to make lyashki beautiful, it is necessary to adjust this zone. There are a number of effective exercises for losing weight for the flap that help tighten their inside. Do not forget that before starting any exercise you need to warm up your muscles by performing a series of basic exercises, otherwise you will pull the ligaments or injure the joints:

• Lunges. Put your feet shoulder width apart. Pick up the weighting compound. Take a big step forward. Sit down as low as possible. Return to the starting position and lunge already on the other side. And so 10 times for each.

• “Ball”. Hold a small ball between the frogs. Squeeze it with all your strength. Relax your muscles. Strain again, and so 15 times. Perform in a sitting or walking position, several approaches are needed.
• Squat “in the first position”. The first ballet position is the heels brought together and the socks divorced in opposite directions. Stand in this position, the back is straight, look forward, the buttocks should not be pulled back strongly. Sit down as deep as you can. If you cannot stop, lean against a wall or chair. Next, return to the starting position. Repeat several times.
• “Four”. Lie on your back, one leg is straightened, the other is bent and lies horizontally on a straightened leg. Slowly raise your straight leg, slowly lower. Repeat this several times. Do the same for the second.
• Deep squats. Pick up a dumbbell or other weighting device (if you haven’t been involved in sports before, take light weight or don’t take it at all). Hands pointing down. Spread your legs wide. Stops parallel to each other. Do a deep squat, your knees should form a 90 degree angle. Return to starting position.

• Mahi in a lying position. Lie on your side. With your hand below, rest your head. Do swings with your upper leg at an angle of 45 degrees up. Repeat several times and switch sides. Because exercise does not cause a serious load, do a lot of such moves, ideally – 100 times each.

• Mahi in a standing position. Place your hands on a wall or chair and use your left foot to swing back, forward and to the sides. Repeat several times. Change limbs. Try not to wave sharply, feel the muscles while lifting, lift it all the way. Try to hold it up or make springing movements. Complete 100 max each.
• Mahi lying with a breeding. Lie on your back. Lift your legs up, tighten them, and slowly spread apart, without bending. Also slowly return to starting position.

After the complex is completed, it is imperative to properly stretch. It will help to make Lyashki slender, rather than pumped, soothe muscles after exercise, preparing them for rest.

For the outside of the thigh

The study of the outer side of the thigh is important in the formation of beautiful frogs, as well as the inner one, and is no less difficult to study. By loading the bows daily, you will ensure that the outside of your hips also becomes chiseled. Therefore, exercises to work out the outer side of the thigh are not directed directly to this zone, but to burn fat in the limb as a whole. Try not to combine these exercises with cardio, as the load on the bucket so it will be big. And do not forget about the warm-up, before doing:

• Abduction squat. Stand upright, legs spread wide, back straight. Do a deep squat so that the inside of your thighs is parallel to the floor. Next, transfer the center of gravity to the left frog, and take the right one sideways up, as if you were climbing the wall. Return to the starting position while standing, repeat for the other leg. You need to do at least 40 seconds.
• Kick to the side. The side impact technique develops and strengthens muscles well. Stand straight, feet shoulder width apart. Transfer the body weight to the left paw, tear the right one off the floor, tighten the abdominal muscles, raise the right leg, and take it to the right. The knee should be at the level of the abdomen, the heel is brought to the buttocks, we make a blow to the side (the toe is not extended, but parallel to the heel). Repeat with the other leg. Do 20 seconds.
• Mahi with weights. Lie on your side. Take the dumbbell in the hand that is on top. Hand with a dumbbell should lie on your hip. Lift your thigh up. Do for 40 seconds.
• Running on the spot. Run in place with your knees up as high as you can. Exercise as gently as possible for 20 seconds.
• Rope jumping. Jump on a skipping rope for 40 seconds, do it in sports shoes so as not to pull the ligaments, and also do not jump on absolutely straight legs.

• Deep squat jump. Do a deep squat. When the inner thighs become parallel to the floor, jump up. Land on your toes – the jump should be soft. Repeat several times.

It’s useful to do all these exercises one by one, after everything is done, allow yourself a 60-second respite and start all over again, and so 4-5 times.

A set of exercises for the buttocks and buttocks

The constitution of the female body, a sedentary or sedentary lifestyle, work that is not related to physical exertion, contribute to the fact that excess fat settles not only on the upper part of the legs, hips, but also on the buttocks. Therefore, exercises for weight loss should take place in parallel with exercises on the buttocks. There are a number of complexes that will help pump up both lyashki and buttocks at the same time:

• Static Squats. Stand near the wall (distance – stop). Lean on it with your back, put the Lyashki shoulder-width apart. With the weight on the heels, sit on an invisible chair (at an angle of approximately 90 degrees). Return to starting position. You can do the same on fitball (a large fitness ball), which must be placed between the back and the wall. The execution will be easier and the load will be less.

• Pelvic lift. Lie on the floor. Feet set feet down, knees form an angle. Hands lie on the floor, palms down. Raise your torso as far as possible from the floor, resting on the floor with your hands and shoulder blades. When performing, squeeze the buttocks. If it’s easy for you, put a pancake from a barbell or a dumbbell on your stomach, tie a bottle of water to your torso or think of another weighting agent – more fat will come off. Do 3 sets of 10 times.

• Mahi back. Place your knees and elbows on the floor parallel to each other. Lift one frog and pull it back as far as possible. Slowly lower. Muscles should always remain a little tense. Repeat several times. Return to starting position. Do the same with the other foot. If during the execution there is no longer a feeling that the muscles are training, press a dumbbell or a bottle of water with your knee, then the efficiency will increase.

• “Scissors”. Lie on your side. Stretch your legs and tighten your muscles. Make scissor-like movements up to 10 times, then roll over on your side and do the same. Multiple Approaches Required.

The Most Effective Weight Loss Exercises of the Week

In one week of training, it is possible to remove excess fat from the hips and buttocks, if its volume in these zones is very small. However, if you approach the problem comprehensively and combine a special diet, physical activity, proper breathing, running or walking, you will achieve good results in such a short time. Lyashki will become more toned, slender, stable, fat mass will become smaller, the process of cellulite resorption will begin, overall physical tone and body control will improve.

There are several types of exercises for losing weight for lozenges, which will help to work out the problem zone as efficiently as possible. Remember that before any physical activities you must definitely do a warm-up by warming up the body before exertion. Cope with excess fat in the hips will help you:

• Lunges. Stand up straight. Feet look forward and feet wide apart. The gaze is directed straight up a little. Lunge to the left, the back is straight, with your hands reach for your left foot, look forward. Return to starting position. Lunge back with your left foot, pull your arms down behind your right. Return to the starting position and repeat the exercise for the right side. Do three sets, ten reps each. When the exercise is easy, use dumbbells to weight.

• Twist Squats. Stand up straight. The legs are wide apart, the socks look in different directions. The gaze is directed up or straight. Put your hands on your knees. Sit down as deep as possible so that the area of ​​the inner thighs is parallel to the floor and at an angle of 90 degrees to the calves. Turn the torso to the left foot. Return to the deep squat position. Turn your torso to the right. When the exercise becomes easy for you, take a bodybar, an axis from a barbell or dumbbell to increase the load on your thigh muscles. First do 4 sets of 16 repetitions. After weighting, the number should be reduced – 3 sets of 12 repetitions.

• Kneeling Lunges. To do this, you will need a step or other similar elevation. Put her back at an elongated leg. Keep your back straight, look forward. Take your left leg back, put on a step, the back should remain flat. Sit down, right knee should be 90 degrees. Leaning on the right leg, bring the left forward and lift up, bent at the knee. Lower, return to the starting position. Repeat for the right side. Use dumbbells for weighting. Do 4 sets of 10 reps each.

• Squat sideways. Here you will again need a hill, but it must be stable and support your weight. Take weights: dumbbells, bodybar or the axis of the bar. Stand upright, posture should be even, looking forward. Spread your legs wide, one on a hill, the other on the floor. Have a seat. Transfer the body weight to the leg that stands on a hill, straighten it, and the second, swing to the side as high as possible. Try to hold her so little. Return to starting position. Change legs. Do 3 sets of 10 times.

There are many photos and video materials, which, you can quickly and without a trainer learn how to perform the necessary complex. For an example, watch a video from which you will learn how to work out problem areas of your hips, how often you need to do exercises for weight loss, how to make your legs slim and not sagged, what you need to have in order to start training. The video will help you in a month of active training to make your legs slim and beautiful: