How to make legs slim and slender: exercise and diet

The content of the article

• Tips for those who want to achieve thin and slender legs
• Proper nutrition
• Exercises
• How to make lean legs thin
• Special diet
• Tips for those who want to make their legs thicker
• Reasons for severe thinness
• What to do to get better
• How to swap too thin legs
• How to make calf legs beautiful
• How to hide very thin legs with clothes

The dream of any woman, regardless of age, is to have thin, bold and sexy legs. However, this definition does not include the concept of “thin legs”, which often become not a reason for pride, but a complex. But regardless of the initial parameters, it is possible for every woman to bring her legs into excellent shape if she is ready to make certain efforts for this.

Tips for those who want to achieve thin and slender legs

First you need to make sure that your legs, thin or thick, really need adjustment. After all, it is difficult to determine the line when the problem is contrived or it is really present. For example, models with anorexia do not consider themselves thin at all. It also happens that thick legs are just a personal perception or the opinion of a “good” girlfriend. But if the legs really need to lose weight or build muscle, then for starters it is advisable to take a few tips:

1. It is impossible to make the shape of the legs thin by eating less high-calorie foods – the whole body will lose weight.
2. Exercise should not be limited only by the load on the legs or on places that need to lose weight – a warm-up for all muscles is also necessary.
3. Muscles must be transformed, but for this they need a full intake of proteins, carbohydrates, vitamins, fats of micro and macro elements.
4. The formation of any part of the body is a long process, so you need to tune in to hard work. You do not think that after two swings you will have thin and beautiful relief legs?
5. Each person’s body shape is genetically embedded, so if you want to achieve the shape of the legs that you saw in a thin girl in a magazine, be prepared for the result to be completely different: legs can become thin, but not very attractive.
6. To create a set of necessary exercises, you should immediately decide which muscles need to be pumped: calf, back of the thigh or all.
7. Improper exercise can lead not only to unexpected results, but also to leg injury. Therefore, you need to consult with a professional trainer at least initially, what kind of load and exercises are needed in your case.

Proper nutrition

Before starting training, the first thing you need to consider your diet. To make the legs thin and attractive, and the stomach flat, you need to remove smoked, fatty, salty foods from the diet, and add baked or boiled fish, chicken or beef, fresh or stewed vegetables, any kind of fruit, sour-milk and fresh milk to the diet products, cereals, nuts and cereals. Regular snacks with sandwiches should be replaced, for example, with one banana, baked tomato, toast with slightly salted fish or a glass of kefir.

To maintain and build muscle, you need protein, so lean on chicken, fish, turkey in boiled or baked form. Refrain from taking simple carbohydrates, which can also add cellulite to the thin legs, and they are contained in:

• carbonated, sugary drinks;
• syrups, ice cream;
• sweets, cakes;
• sugar jam.

An excellent substitute for sugary drinks is sugar-free green tea, which contains antioxidants that fight the signs of skin aging. Complex carbohydrates should also be handled with caution and consume no more than 60% of all calories. Complex carbohydrates are:

• cereals;
• whole wheat bread;
• starchy vegetables;
• legumes;
• cereals, cereals.

Exercises

To make your legs thin and beautiful, you first need to redo your lifestyle:

• Do not go up or down on the elevator or escalator.

Walk wherever possible. Feet should work! When walking, especially up or down, all muscle groups work, and if you jump on the steps (when no one sees), the effect will be achieved much earlier than you planned. Any extra step brings you closer to your cherished goal: thin, inflated and sexy legs.

• Squats at home or at lunchtime is a universal exercise for female legs.

Only at first you need to look at a consultation with a fitness trainer to find out how to squat correctly: is it worth holding on to something or not, how many approaches need to be done and how many. General recommendation: 12 squats in one set.

• At home, experts advise doing exercises such as shaking legs..

To do this, lying on your back should raise your bent legs and alternately tilt them to the right, then to the left. Hands should be behind the head or extended along the body. If you do not have individual recommendations, then you should perform 12 times in one approach.

How to make lean legs thin

You tried, walked, visited the gym, did sports at home, as a result, you got not thin and slender legs, but relief and inflated ones. If this result does not suit you, what should I do? This problem needs to be solved with the help of a modified training system. You should not reduce the load, but it is better to do the exercises repeatedly: do not make long pauses between workouts, and keep the pace for 15 minutes. If you visit the gym and do exercises with weighting, then you need to take a small weight or abandon it, because we no longer need to build muscle.

Special diet

To build muscle on thin legs, you consumed more protein foods, then to reduce the amount of muscle mass you should “dry” a little. It is required to introduce foods with a high content of potassium into the diet: kiwi, dried apricots, cabbage, bananas and strawberries. You should not eat them all together, but you need to plan among the entire diet. To improve blood circulation and remove the possible manifestation of edema, you need to introduce components such as ginger and garlic into the diet.

Immediately after training, allow yourself a few simple carbohydrates to recover quickly, and after a few hours, eat cereals, vegetables and fruits. Meat, cereals, dairy products during the period of muscle mass reduction should be minimized or removed from the diet. A rigid diet should not be addressed either, if you don’t need to make your legs feel thin in a week, removing the developed muscles.

Tips for those who want to make their legs thicker

Why do we always want to have what is not? Millions of women dream of thin legs, and owners of thin and slender legs consider them a drawback. In this case, girls with legs really thin should not build extra pounds, but it is better to build muscle, which will give thinness a beautiful relief. It is only advisable to remember that daily exercise is not for you, because muscles grow during rest. Therefore, in order to achieve the goal, you need to choose the following training regimen: the first day – intensive training with different types of exercises, then rest and so on.

Reasons for severe thinness

Doctors consider the main reason for thin female legs to be a crooked spine, and to one degree or another every second person has it, but not all of them suffer from thinness. Scoliosis leads to it, which develops in certain parts of the spine, which are responsible for the work of the gastrointestinal tract and thyroid gland. Genetics also plays an important role – if a woman has a genetic predisposition to thinness, then with scoliosis, the likelihood of weight loss increases several times.

What to do to get better

Initially, you need to contact a specialist and be checked for scoliosis. If curvature of the spine takes place, then it is necessary to undergo a course of treatment. Doing yoga also does not hurt – some asanas are designed specifically to get rid of problems with the spine and remove the problem of a thin figure. If there are problems in the housing and communal services, then because of this food may be poorly absorbed and appetite lost, you need to check with a gastroenterologist.

You should not immediately switch to too high-calorie food, especially for those who consumed constantly low-calorie foods. It will not work to fix the problem of thin legs, because the set of muscle mass does not come from the amount of food eaten, the main thing is how many nutrients the body has acquired. The diet should be thought out to the smallest detail, and the diet needs the presence of proteins and carbohydrates in the right amount. The diet is combined with enhanced sports and exercises to increase muscle mass not only on the legs, but also on a lean body, so that the relief is harmonious.

How to swap too thin legs

The problem of thin legs is eliminated by increased physical exertion. Exercises for muscle building are performed at a very slow pace, and all sorts of long-distance runs in this case will make your hips even thinner, but a regular bike will be very useful. A few effective exercises to give your skinny legs an attractive look at home:

• Exercise number 1: straight, legs apart. A ball is held between the knees, which should be squeezed for 4 seconds, and unclenched for 1 second. Repeat at least 20 times.

• Exercise number 2: sitting on a chair, facing the wall, hands holding the back. Without lifting your feet from the floor you need to get out of the chair and sit back. Do at least 30 times.

• Exercise number 3: straight, legs spaced shoulder-width apart. It is necessary to lift up on toes, and then sit down and knees apart. Repeat at least 20 times. For greater effect, do with weighting, as in the photo:

How to make calf legs beautiful

To give the calves thin legs of beauty, various exercises on the steppe are best suited, before practicing on it, remember a few rules:

1. Do not make sudden movements during exercise..
2. Constantly monitor your posture.
3. Feet should be fully placed on the platform..
4. Exercises are performed for each leg alternately..
5. Drink water before each new exercise..

Step is rhythmic exercises, therefore it is advisable to train with fast music. You need to choose loads based on the level of your physical fitness. If you decide to do it yourself, then you should start with the smallest load, gradually increasing it. Sharp lowering of the foot on the floor should also be avoided during training so as not to damage the tendons and do not need to bend the knee too much, avoiding the possibility of injury.

How to hide very thin legs with clothes

If you have just started eating right and doing exercises that haven’t fully pumped your muscles, and very thin legs make you complex, that is, you can hide them. Properly selected clothes will visually make legs too thick – thinner, and thinner – fuller, if you use it to shift attention to other parts of the body.

• Long sundresses and skirts.

If you want to hide thin or thick legs, then you should refuse a mini in any combination. Long sundresses or skirts of indirect cut will emphasize an interesting image, rather than very thin legs.

• Skirts with a large pattern or asymmetric ornament.

Such a model will become a distracting maneuver – bright sequins, multi-colored prints and unusual patterns quickly take your eyes off your thin or crooked legs.

• Classic pants.

A business woman with thin legs will look great in classic cut trousers. She should also wear wide-cut pants, and exclude leggings and tight-fitting pants..

• Footwear.

Huge boots a la “grinders” will look at least ridiculous on thin and thin female legs. A high heel or platform should also be excluded. Pumps and low heels look great.

About how a woman can make her legs not too thin, but attractive at home with the help of a set of special exercises, without spending money on exercise machines and visiting expensive gyms, the fitness trainer will tell: