How to make legs fit after 30. Scrub-peeling for thin legs

Many people want to have slender and toned legs, but achieving this in a week seems like an almost impossible task.

Significant weight loss will certainly take a long time. However, the following helpful tips and little tricks will really help legs look slimmer in just 7 days.

1. Set realistic goals

In how the figure looks, an important role is played by genetic predisposition. If you have thin calves and full thighs, then in a week you will not change their shape.

Want to get results quickly? Set real goals, for example, to tighten the muscles of the legs or reduce their volume in a specific area.

2. Move more

Physical exercise is one of key points to achieve slim legs.

It can be a whole complex or individual exercises, the main thing is more movements!

3. Choose the right types of physical activity

From cycling and sprint legs become stronger and more muscular. Therefore, if your goal is to reduce volume and reshape their contours, avoid these sports.

The best options for you will be walking, or.

4. Stretch

With intense physical exertion, it is important to stretch after each session - this will help the muscles recover.

Stretching relieves pain and protects against possible injuries. In addition, it will help stretch the muscles so that they do not increase in volume.

Do this slowly, spending 15-20 seconds on each zone.

5. Strengthen muscle tone

Instead of muscle-building exercises, tone them up to give your legs a leaner shape.

For this, stretching, yoga or Pilates is suitable.

6. Wear high heels

A smooth walk in high heels is another way to achieve slim legs.

Heels will make you look taller and your legs will look beautiful.

7. Match your pumps to your skin tone

The similar color of the shoes and your skin will create a continuous color line, and make the legs visually longer, thinner and slimmer.

8. Wear opaque tights

Another little trick that will help make your legs thinner is to wear opaque tights with a dress or skirt.

They should be black or a contrasting color to make the legs look slimmer.

9. Avoid Capri Pants

They visually cut the line of the legs.

In such trousers, especially with flat shoes, the legs will appear shorter and thicker.

10. Wear long pants

These pants will help visually lengthen the silhouette.

If you are wearing high heels, your trousers should almost cover them.

Pants in combination with ballet flats should reach almost to the floor.

11. Choose A-Line Clothing

The silhouette of clothing plays an important role - it can be used to emphasize certain parts of the figure.

Wear skirts and dresses that flare out at the bottom, which will make your legs look thinner.

12. Choose the right skirt length

The length of the skirt also matters: the maxi visually shortens the legs, the midi separates their line, and the mini is suitable only for those who have a good figure.

In order to make the legs look slimmer, the skirt length just above the knee is ideal.

13 Choose Colors That Slim

Some colors and shades can visually make the figure more toned. These are dark colors or contrasting combinations.

According to this theory, wear black or dark-colored clothes below the waist.

14. Wear dark jeans

Dark, evenly dyed jeans can visually lengthen the legs.

15. Fake tan

Self-tanning is one of the most quick ways make the figure visually slimmer. So why not use it on your legs?

You can apply it yourself, but at the same time Special attention focus on "difficult" areas - knees and feet.

16. Use bronzer

You can change the volume and contours of the legs with the help of a bronzer.

Apply it along the shins and on upper part hips to give the appearance of longer, thinner legs.

17. Customize your clothes

Clothes that don't fit well don't make you slim.

Don't be afraid to buy pants that seem a little big to you - they can always be adjusted to your figure.

Choose a pair of pants that fit well on the widest part of your legs, and then adjust the rest of the details.

Tailored clothes will make you look much slimmer.

18. Be patient

While this article gives tips on how to achieve slim legs in a week, the reality is that it often takes significantly longer.

Patiently go to the intended goal, and in the meantime, use the tips and tricks described here, which will help so far only visually make the legs slimmer!

19. Love lunges

To reduce the volume of the hips, you need not just to move a lot, but to do special exercises.

If you want to get thinner thighs fast, love lunges!

A variety of lunges - back and forth, from side to side and reverse, will strengthen the tone of the muscles on the hips, and the legs will look slender and toned.

20. Do Pilates

Special exercises for the inner and outer thighs and smooth movements will help you quickly reduce the volume and reshape the legs.

For Pilates, you don't need any special equipment to get the desired effect. Buy a video course for beginners or try to learn from videos on You Tube.

It seems easy, but it works wonders when you need to lose weight in the lower body.

21. Walk and run daily

In order for the legs to lose weight, ordinary movements are not enough.

Requires cardio, walking or running - every day for at least 30 minutes. They will help to quickly and effectively give the legs harmony.

22. Eat right

Even from frequent and intense exercise, the legs will not lose weight if you eat the wrong way.

Genetically, the female body is designed in such a way that excess fat is deposited mainly on the hips.

Believe it or not, but the harmony of the figure is 80% dependent on the diet and only 20% on physical activity.

Starchy carbohydrates are stored in the body as excess fat.

Eliminate starchy foods from your diet and limit your carbohydrate sources to sweet potatoes (yam), whole grains (brown rice), and quinoa seeds.

Reduce daily portions and include vegetables, whey protein, low glycemic fruits (berries and apples), and healthy fats so that you don't feel hungry all day long.

23. Do Squats

In addition to attacks, great exercise for legs - squats.

In addition to regular squats, do squats with legs wide apart - knees shoulder-width apart.

Do 25 squats of each type, while keeping your back straight. If it allows physical form, squat with dumbbells, lowering them down, parallel to the body.

These exercises are effective for strengthening the tone and slimming of the legs, and also tighten the gluteal muscles well!

24. Use Natural Diuretics

Excess fluid increases the volume of the thighs, and they seem fuller than they really are.

Instead of taking strong diuretics, eat natural foods that have a diuretic effect, which are also rich in beneficial nutrients and electrolytes - they maintain the body's water-salt balance and energize.

These foods include: celery, asparagus, parsley, cucumbers, and dandelion greens.

25. Do more housework

Sounds funny, but this method works.

Do at least a little housework every day: cleaning, cooking, laundry.

The more you move, doing housework, the faster your legs will lose weight. In addition, the house will always be clean.

Do not forget that the natural shape of the body largely depends on how you look. So set yourself realistic goals.

Regular physical exercise, healthy eating, useful tips and little tricks will help you move towards your goal - to achieve slimmer legs in a week.

Do you have suitable advice?

1. Leg swing

To do this, we need a support, such as a chair. Stand up straight, near the support, legs together, pick up your stomach. For one, swing your leg to the side, try to lift it higher and do not bend over. On "two" return to the starting position (hereinafter referred to as IP). On “three”, do a swing back, try to pull it further and feel how your muscles work. On "four" return to the IP. Do it 15 times for each leg.

2. Squats

IP: hands on the waist, back straight, legs slightly apart. Sit down slowly for one. In order not to lose balance, at the moment of squatting, stretch your arms forward. On the "two" slowly rise to the IP. It is best to perform in 2 sets of 15 times each. Don't rest too long between sets as the muscles relax quickly, 1 minute max.

3. Rolls

Stand up straight, hands at the waist, heels shoulder-width apart. Squat as low as you can while bending your knees. In this position, without bending your back, as if transferring the weight of your body from left to right and vice versa. Remember that during the exercise, the back should remain as straight as possible, and you need to do it 2 times, 15 rolls for each side.

4. Scissors

Everyone knows the old exercise, which is very effective for slender legs! Lie on your back, stretch your arms along the body or put them behind your head, pull your stomach in. Raise your legs at a 90 degree angle to the floor and spread them as wide as you can. Then slowly close them together and then pull them apart again. Your socks should look at you, do not bend your knees. Do it, preferably in 2 sets, each 15-20 times.

5. Lunges

Stand up straight (hands on your belt), tighten your tummy and buttocks. Take a big step forward, as much as you can. When doing this, remember that the knee of the leg that is exposed should be bent at an angle of 90 degrees. Keep your back straight and don't forget to tighten your abs. Return to the starting position and do a similar lunge for the other. This exercise good for muscles rear surface trouble, as well as the calf muscles, it allows you to strengthen them. Do it 15 times, and in two sets.

6. Lateral leg lift

Stand up, as in the leg swing exercise, facing the support, keep your back straight. Slowly raise the straight leg to the side as high as you can (make sure that the toe is pointing at the ceiling). Hold at the top for 5 seconds and slowly lower it. Do the same for the other, in general, for each 25 times. This workout you can do it at any time convenient for you, or during your lunch break, or in the morning instead of exercising, or before bed.

If you want to know what to do to get thin legs, then you are in the right place.

When we say skinny, we mean beautiful and toned legs, which you can achieve with toning exercises designed specifically to maximize what nature has given you. We will tell you how to make your legs slim and thin so that you can’t take your eyes off of it.

We do not promise that in one day you will turn into Gisele Bundchen, but if you put in a little effort, you will become the owner of gorgeous, slender, toned legs, which are the epitome of grace and sexuality.

If you have fat on your thighs, calves, or even ankles, you are not alone! However, don't despair, you can improve the look of your legs by doing the following toning exercises!

It is very easy to act when you know how to make your legs thin!

Read on to learn more about legs, effective leg toning exercises, and some beauty, diet, and fashion tips to make your legs the envy of other women!

Learn how to get skinny legs and start toning them today!

Legs-healthy types of physical activity

To tone the leg muscles, you need to move as much as possible every day (walking, climbing stairs, etc.), perform certain exercises or play sports 2-3 times a week.

Walking: makes the circulatory system work harder high level. Walk as often as possible. Try to walk at a brisk pace for at least 30 minutes a day. Also consider hiking or golf as a leisure activity.
Dancing: rock, salsa, tap dance, tango ... Dancing - perfect way achieve amazing legs. Dancing makes your legs flexible, as well as strengthens your ankles and burns calf fat.
Swimming: stimulates blood circulation in the legs due to alternating muscle contraction and relaxation. A horizontal position where you are, together with the coolness and pressure of the water, will help relieve swelling.
Aqua aerobics: water pressure and hydromassage promote blood flow to the heart. Even when you're just standing in the water, your ankles will swell as water pressure increases at depth.
cycling: a well-known fact that when pedaling, the calf muscles actively work. Cycling also tones the thighs.

Step 1: Tone up

To make the hips elastic, it is necessary to combine playing sports with performing special exercises.

Ideally, you should do the following exercises every day, gradually increasing the level of difficulty and intensity.

Exercise: squats

Initial position: Stand up straight, feet hip-width apart, hands on hips.

movements: do squats (bend your knees at an angle of no more than 90 °). Slowly lowering into a squat, make sure that the entire surface of the feet are on the floor. Exhale as you return to the starting position.

repetitions:

Beginner: 3 sets of 10 reps, 1 minute rest.
Intermediate: 4 sets of 16 reps, 1 minute rest.
Advanced: 5 sets of 25 reps, 45 seconds rest.

Step 2: Strengthening

Exercise: lunges

Initial position: take a step forward about 1 meter long, put your hands on your belt.

movements: Inhale and lunge forward with your front leg (bend it at the knee), keeping your torso straight. At the moment of falling anterior thigh should be parallel to the floor. Return to the starting position and exhale. Repeat the exercise with the other leg.

repetitions:

Beginner: 3 sets of 10 reps, 2 minute rest.
Intermediate: 4 sets of 12 reps, 1.5 minutes rest.
Advanced: 5 sets of 16 reps, 1 minute rest.

Step 3: Maintenance

Exercise: invisible chair

Initial position: Stand up straight with your back against a wall.

movements: Slowly lower yourself until your thighs are parallel to the floor. Stay in this position for the time indicated below.

repetitions:

Beginner: 3 sets of 30 seconds, 2 minutes rest.
Intermediate: 4 sets of 45 seconds, 2 minutes rest.
Advanced: 5 sets of 75 seconds, 1.5 minutes rest.

Leg problems

As with the buttocks and abdomen, hormonal changes are reflected in the legs. The thighs, knees, and calves are areas prone to cellulite, especially in pear-shaped women.

Circulatory problems are also common in these areas. Heaviness in the legs and water retention in the body are the scourge of many women, often accompanied by pain and unsightly swelling, or even varicose veins veins.

Everyone muscle groups legs, from the top of the thighs to the feet, physical activity is essential. If the muscles of the legs are not subjected to stress, then they relax and bumps and bumps appear.

To have Beautiful legs, you need to work on them, and provide them with the care necessary for normal blood circulation.

There are no results without effort!

Foot care

AT HOME

Cold shower: Sit in the bath and stretch your legs out in front of you. Move the jet cold water(22° maximum) across the legs back and forth, from the ankles to the buttocks.
Anti-cellulite cream: apply it morning and evening! Read our tips and tricks on how to get rid of cellulite.
Massage: massaging the hips, make movements from the bottom up, from the knees up to the sides. The palm should lie flat thumb on the thigh, and the remaining fingers on the outer surface of the thigh.

Massaging your knees, move your middle finger up, from one side patella to another. Then do small spiral movements from the bottom of the knee to the top.

IN THE CABIN

Cryotherapy: Refreshing active ingredients are applied to the legs and then the legs are wrapped to provide a sharp and relatively long-lasting feeling of lightness.
Pressotherapy: Lymphatic drainage technique involves intermittent compression of the legs. This procedure helps to get rid of heaviness in the legs and cellulite.
Manual lymphatic drainage: it is desirable that it be carried out by a physiotherapist. This rather painful massage stimulates circulation in the lymphatic vessels.

Foot Health Tips

Don't sit too long: and never cross your legs! This is bad for the veins below the knees.
Walk as often as possible: walking improves blood circulation, tones the walls of blood vessels and strengthens the calves.
Avoid clothes that are too tight: especially in the hips, waist and feet.
Wear comfortable shoes: Avoid shoes that are tight around the bottom of your foot. Do not wear high-heeled shoes, as well as ballet flats and pumps that do not have soles.
Raise your legs as often as possible: in bed, at work, while watching TV, etc.
Avoid overheating: too much exposure to the sun, underfloor heating, hot tubs, etc. can stretch the veins (vasodilation), while the cold has a constricting effect (vasoconstriction).
Watch your nutrition: make sure you get plenty of antioxidants (vitamin C from fruits and vegetables, vitamin E from dried fruits and oils) that strengthen capillary walls; fibers (whole grains, green vegetables), which improve intestinal motility; and omega-3 fatty acids (rapeseed oil, fish), which have thinning properties.
Consider taking herbal medicines: butcher's broom strengthens veins, witch hazel increases their flexibility, cypress prevents blood stasis in the legs, horse chestnut reduces capillary permeability, and red grape leaves strengthen the walls of blood vessels. All of these plants are available as dietary supplements.

Cloth

Clothing also affects how your legs look. Make sure you're doing everything right!

WHAT TO WEAR

Cigarette pants that lengthen the legs;
Skirts and shorts above the knee, and even miniskirts and very short shorts if your legs are thin and slender;
Skirts and dresses with a wide bottom;
Leggings with a loose sweater or short dress;
Thin tights, preferably black, which give thinness;
Heels that emphasize the shape of the calves. Especially platform shoes;
Denim with lycra will act as a corset for your hips and legs!
High-waisted flared jeans that elongate the legs and shape the buttocks and hips.

WHAT TO AVOID

My respects, gentlemen and especially ladies! Today we are waiting for just a freaky article, and all because it is female. In it, we will give an answer to such a question - how to make legs thin . Only from one reading, your legs will become much slimmer and more attractive, so we read to the end and absorb every word.

If everyone is assembled, then let's start, let's go.

How to make legs thin: a set of measures

I'll start a little...

Show me a woman who is satisfied with her appearance and who does not want to improve her even a little bit. Beauty is a terrible force and the main weapon of a woman in the struggle for a higher-ranking male. I don’t know if the young ladies are aware, but almost all men are attracted to beauty, and for them (us) attractiveness is the main factor in assessing her as a potential partner. No wonder there is such a saying - a man loves with his eyes, and so it really is. We've had enough 8 seconds of contact with a lady to understand whether the game is worth the candle, and whether it is necessary to fuss at all :). Although scientists say that men evaluate women from top to bottom, practice shows something different. I have noticed more than once that the guys first fix their eyes on the woman's legs, then the hips and upwards. And this is quite natural if you look at the lady from behind, because there is no face there.

In this regard, the requirements for this part of the body (legs) from the male population become quite unambiguous. They want to see their companion's legs long, slender and in a short skirt). It is also worth saying that the dominance of glossy magazines and catwalk models do their dirty work - men become very picky about the shape and size of the chosen one. In the current situation, the ladies have only one thing left to do - to take their feet in their hands and work on themselves, in fact, this is what we will do today.

How to make legs thin? One of the most pressing problems of girls, with her, probably, only such can be compared -, and of course,? As you look at all these "hows", the meaning of the statement becomes clear - beauty requires sacrifice, and I want to erect a monument to all active workers working in this direction. Well, actually enough lyrics, let's get to the point.

How to make legs thin: debunk the main myths

First of all, I want to say that they have not yet invented miraculous remedies that would help make legs slender. Wraps, creams and other similar tools are all turbidity, without your own plowing and work on yourself, thin legs cannot be achieved.

The second is that fat does not go away locally, i.e. it is impossible to make only the left or right buttock lose weight, only the upper or lower body. Fat leaves immediately from everywhere, and from problem areas at the very last.

Third, the most effective ways to make legs thin is:

dieting;
special aerobic exercise;
special exercises.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

How to make legs thin: everything you need to know to lose weight

For the most part, a woman’s hips and legs begin to lose weight when the percentage of her subcutaneous fat approaches 18% . To find out the current percentage of body fat, I recommend measuring by resorting to the materials of the article. In general, if you do not know if you have problems with overweight the following table will help you figure it out.

In addition, it is worthwhile to understand that two women of the same weight may not feel cravings for weight loss or slender legs, compare.

How much (and how soon) you are able to lose weight in your legs will also depend on, and in relation to young ladies it will be more accurate to say - on.

In general, the problem of losing weight in the legs and hips is associated, first of all, with the natural processes occurring in the body of any productive woman. It consists in the accumulation of fat deposits in the abdomen, legs and thighs due to the preparation of the lady for pregnancy. Later, as the negative factors of a woman's swelling, they do not go proper nutrition, stress and unbalanced mode.

Not many women know that the effectiveness of losing weight in the hips depends on the initially correctly chosen strategy. And in order to decide on it, you need to know what type of hips you actually have.

Do you think that you have fat or muscular thighs, or maybe you don’t know at all? To determine this and understand whether it is necessary to “lower fat” from the hips or lose weight in their muscle mass, I propose to pass a simple test. It consists of three steps:

straighten your leg;
tighten your thigh muscles;
pinch the top layer of fat and skin with your fingers.

If the fold of m / y fingers turned out to be quite significant (something to hold on to), then you have fat thighs and most likely problems with cellulite. Therefore, it is necessary first of all to adjust the diet and add cardio activity in order to burn fat. If the tuck is small, you have muscular thighs with little fat. The strategy for losing weight in the legs in this case should be based on special fitness exercises.

Let's take a look in a little more detail...

Fat (fat) VS Muscular (Muscle) hips

The first type is when the legs can be thin on their own, but overweight (layer of adhering fat) does not allow you to see their harmony. Therefore, the main focus should be on aerobic activity and the correct diet food. When the total fat burns up, it will be possible to start making the legs slim.

The second type is large muscle thighs. If you think that only men can have big legs, you are mistaken, it happens that a lady has an impressive skeleton of a ship :) - broad bones and tight muscles. Muscles themselves are made up of bundles. muscle fibers which vary in size. Representatives with muscular thighs have a large proportion of type II large muscle fibers (which are commonly found in sprinters or strength athletes), compared to type I fibers (in endurance athletes). Muscular thighs give big full legs. They (thighs) respond well to a special foot load and are distributed in size.

In this case, you need to understand that if you can get rid of fat thighs, then you can’t move (move) the muscle fibers. To achieve slim legs, you need to pay attention to the following factors:

you do not have a genetic tendency to have large thigh muscles, but you have a natural tendency to gain muscle through exercise. In other words, your workouts have made your legs big. (you overload them). It could be running on a treadmill elliptical trainer, ice skating, etc. These types of activities in an attempt to make thinner thighs backfired. You need to rethink your training strategy and remove these “thigh-setting” exercises;
you are genetically programmed to have big muscles (body type mesomorph) but also have a lot of fat around the muscles. Those. You have a lot of muscle and a lot of fat in your legs. "Cleaning" fat from the internal and outer surface hips will give significant care for the volume of the legs and make them thinner.

To know how to lose weight in the hips, you need to understand what they are “constructed” of, in other words, let's delve a little into their anatomy.

So, there are several "layers" that contribute to the volume of the thigh.

The first layer, the skin, then comes the layer of fat (yellow). This fat surrounds the thigh muscles. As you gain weight, the yellow layer becomes much larger and spreads out your hips. Beneath the layer of fat are muscles (red). When a person trains with weight in general and especially actively works out the hips (squats, lunges, deadlifts), then the red layer becomes larger, which leads to an increase in the legs.

That is why, when solving the problem of how to make legs thin, it is necessary to think about both fat and fat. muscle mass. Both parameters are adjustable both up and down and affect the proportions of the hips.

Well, I think that's enough theory, let's move on to ...

How to make legs thin: the practical side of the issue

I want to immediately apologize to the reader that I was again carried away in terms of the number of letters in the article. Initially, it was planned to write everything quite culturally and tell all the information in one part. Now, when the article has already exceeded a quite decent number of characters, and we are still, as they say, in no eye :), I realized that I cannot do without the second part. Well, let's do it, in this we will look at two factors of weight loss - nutrition and aerobic activity, and in the other part - specialized "weight loss" exercises for the legs.

So let's start with the first one.

No. 1. Building the right diet

The fundamental principle of losing weight in the legs and hips is to improve (accelerate) metabolism, metabolism. It is also necessary to improve the functioning of the liver, ridding the body of toxins.

Your basic habits should now be:

minimum consumption 1,5 liters of water per day (preferably 2 liters);

Drink on an empty stomach in the morning 2 a glass of water and then 200-250 ml before each meal.

the use of green tea, tea with rosehip broth.

These drinks can rid you of toxins, remove toxins and improve the rate of enzymatic reactions in the body.

the use of vegetables and fruits both in the main meals and m / y.

Include vegetables in your diet: broccoli, spinach, lettuce, cucumbers, tomatoes, pumpkin. From fruits, such diuretics (diuretics) are perfect: watermelon, melon, plums, apricots, also lean on grapefruit, bananas, green apples, avocados.

Eliminate all fried, fatty and salty foods from your diet.

In fact, people do not notice how they consume instead of the prescribed 30-40 grams of healthy fats per day 60-100 g of useless. We get the latter from various work-office snacks and “tried it when I cooked for the family.” The priority way of cooking for you should now be cooking on water, double boiler, microwave (baking).

exclusion of various food flavors.

These include mayonnaise, sauces, dressings and other jar-lid dirty tricks. If the food seems bland, use natural seasonings - garlic, thyme, coriander, basil, suneli hops.

consumption of indigestible fiber.

Fiber-rich foods should be part of your diet. It envelops the walls of the stomach, prolonging the feeling of fullness in the body. The main sources of such portage are ...

Generally the best and cheapest source dietary fiber are the bran from the pharmacy (e.g. Dr. Dias brands). They are packaged in small sachets 200 gr), contains only pure product and cost order 30-50 rubles. They should be taken with plenty of water and taken as 30 minutes before meals.

eating lean protein and seafood.

Replace Various Pseudo Meat Substitutes (sausages, sausages, etc.) for complete sources of protein. These include: eggs, dairy products, cottage cheese, poultry, rabbit, turkey. Give preference to lean meats - lean beef. Also include in your diet fish - tilapia, tuna, mullet, salmon, salmon and seafood - squid, milk.

consumption of long carbohydrates.

Long carbohydrates are those that are not fast :), i.e. they gradually energize a person without causing jumps in blood glucose. Include in your diet - brown / dark rice, buckwheat, wholemeal bread.

eating the right fats.

Many ladies are afraid of fat like fire, thinking that they are getting fat. This is not entirely true, the body needs PUFAs (omega 3/6/9) and monounsaturated fatty acids to a greater extent, and trans-isomers and saturated (butter, margarine) fats should be kept to a minimum. Use different sources of healthy fats (walnuts, almonds) and seeds (sesame), and olive oil.

eating the right sweets.

Girls are big sweet tooth, don't feed them bread, just let them grind off some yummy. Therefore, the complete exclusion of sweets for them is just a disaster. Therefore, replace your usual sweets (sweets, desserts) on, dark (up to 70% cocoa) chocolate, fitness bars.

increasing the number of meals.

Many young ladies think that the fewer times a day I eat, the slimmer I will be. Surely your current meal plan includes 2-3 -x single meal and often with a broken schedule (different times). You need to stick to 4-5 single mode at the same time. In general, and why, you can read in the corresponding note at the link. The number of calories during the day must be kept from 2000 before 2200 kcal (women aged over 19 before 30 years) And 1800-2000 (women from 31 before 50 years). Most likely, your current calorie needs to be reduced by 250-500 kcal to start losing weight.

They were, so to speak, general tips, now let's look at a specific menu on 1 a day that can be followed in order to lose weight (including in the legs).

Now let's move on to…

No. 2. Aerobic activity for slimming legs

Cardio exercises play a significant role in cleaning excess fat (including in the hips and legs). So if you want to have slender legs, for which men will go even to the ends of the world :), you cannot avoid them. The optimal number of classes for the development of the cardiovascular system - 3 per week, by 30-45 minutes (moderate intensity) . Excellent fat burner high intensity interval training And interval running (short high intensity runs), although the last (when misused) can cause leg muscle enlargement.

If you have muscular thighs (for example, mesomorph body type) then avoid interval training and focus more on longer duration moderate intensity cardio. Running on long distances not focused on the development of the size of muscle fibers, i.e. with it, your legs have limited (minimal) opportunities for growth. The result of running like this is that you build strong and toned muscles legs without creating big muscles hips and at the same time burning fat.

For women with fat thighs, aerobic activities that directly use the legs are suitable, these are:

jogging;
skating;
walking on the simulator ladder;
step, elliptical trainer.

The benefit from them is that, in addition to burning fat, the formation of “correct” leg muscles occurs. When working on simulators, it must be remembered that the load (resistance) should be small, and the angle of inclination should be low, otherwise you can get big muscle legs instead of thin legs.

Afterword

At all times, slender legs chained men's views. And if a woman knows how to serve them “tasty”, then we just blow the tower :). Therefore, if you set a goal - how to make your legs thin, you can be sure that you will be provided with gentlemen for the rest of your life. Well, how to achieve this goal, we have partially analyzed in this article and will continue to do so in the next one.

That's all, slender legs to you, my beauties!

PS. Is the question relevant to you, how to make legs thin? Answers in the comments.

P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed :) .

With respect and gratitude, Dmitry Protasov.

The question of how to make legs slim and thin is of interest to all women, without exception. Hiking in gym take a lot of time, so not every modern girl can afford it. At home, you can also quickly put your body in order using proven products and following useful recommendations.

Secrets of slim legs

A woman who does not face the problem of how to make her legs thin can afford to choose any clothes and shoes, and during her summer holidays not worry about her attractiveness on the beach.

If the goal is to make slender legs in a week in the usual living conditions, then a whole set of recommendations must be followed, and with a responsible approach, the results will exceed all expectations.

Several ways to do Thin legs quickly, they are also suitable for those who are concerned about the question of how to make inflated legs slim.

The main ones are:

Regularly do simple physical exercises at home.
Drawing up a specific menu and a radical change in the diet.
Carrying out additional body care procedures with a special focus on improving the condition of the skin.

The main rule is not to stop after the first progress, and keep going. Over time, about the shortcomings (full calves, loose skin around the knees and the “orange peel” on the hips) can be forgotten, delighting others with your attractive appearance and beautiful legs.

Exercises also help with the problem of how to make legs thin, not pumped up, since the complex of loads is aimed only at burning body fat.

Exercises for slim legs

The main guarantee of embossed toned legs is regular exercise stress. No diet without exercise will achieve the desired result.

Exercises on the first day should last no more than 5-7 minutes each (total duration - about half an hour). Further, it is recommended to increase the time, at the end of the week, each workout should take an hour. Only through diligence can you "get" thin legs. How to make them beautiful?

A properly designed set of exercises will help to achieve not only fat burning on the legs, but also tightened elastic skin, without cellulite dimples and other shortcomings.

Complex effective workout as follows:

Drops are one of best practices how to get slim legs fast. For each leg, 20 repetitions are done, while the back should be straightened, and the leg should form an angle of 90 degrees.
Abduction of the legs to the sides: bend the lower one while lying on its side, and raise the upper one 20 times, roll over and repeat.
Squats to a right angle at the knees. A faster effect on how to make legs very thin can be achieved by using an additional load (weights, bottles of liquid or a heavy backpack).
Simultaneous lifting of both legs. It is easier to carry out the exercise according to the " inhale-exhale" rule: on inhalation, both legs rise, and on exhalation they fall. The first time to do 10 times.
Rises on toes as high as possible. The number of repetitions is 20.
Raises the hips for 3-5 seconds. For this exercise, you need to bend your knees, stretch your arms along the body and raise the pelvis, and then lower it.

On the subject of how to make slim legs, Cindy Crawford has become a teacher of millions of women around the world. The body tightening program she developed has a separate section on how to make legs thin.

The exercises in the course are varied and effective. Success is achieved through numerous repetitions and the use of simple amplifiers. You can quickly achieve your goal by following this course, and then your legs will definitely not become thicker. For most exercises, you need to take dumbbells. Beginners can start with a weight of 1 kg, gradually increasing the load.

The second part of the program from the supermodel is designed specifically for how to make legs slim and thin. The exercises last only 40 minutes. In addition to dumbbells, you will need a rug and a chair with a back. The program is quite complicated, but the result will not be long in coming.

Basic principles of nutrition

Intense exercise, proper nutrition and self-care are 3 basic rules if you want to have thin legs. How to make thighs and calves thicker? Move a little, eat a lot of rich and sweet, rarely, but eat large portions.

Acceleration of metabolism and metabolism, elimination of toxins from the body contributes to weight loss in all parts of the body, including the legs.

The basic rules for those who seek to make their legs beautiful and thin quickly are as follows:

Choose a method of heat treatment of products only for steaming, stewing or baking;
Drink plenty of water - at least 1.5 liters;
Include fresh fruits and vegetables in the menu;
Do not add ketchups, spicy sauces and mayonnaise to enhance the taste;
There are seeds and nuts, replacing everything sweet with them, but in moderation;
Do not oversalt food, choose low-fat varieties of fish and meat;
Add foods that are high in fiber to your diet.

The meal schedule for how to make legs thin at home should include a full breakfast, lunch and dinner, plus 2 snacks at regular intervals.

Cosmetics and procedures

After each workout, you need to take a shower, and this procedure can also be made effective for slim legs. It helps a lot in the question of how to make the calves of the legs thin, self-prepared scrub.

Natural ground coffee is taken as a basis (about 3 tablespoons). Why this particular product? The caffeine contained in it helps to speed up the metabolism, toning and tightening the skin.

3 drops of mint or any citrus essential oil are mixed with coffee, which increases blood circulation in problem areas of the body. Olive oil is added to the mixture for moisturizing and nourishing. After regular use for a week, the first result will already be noticeable - toned muscles and skin, a decrease in the appearance of cellulite, and this is the first step to success, how to visually make legs slimmer.

Excellent help to cope with the problem of how to make legs slim at home, body wraps after exercise and shower. This procedure, carried out throughout the week, will help get rid of an extra couple of centimeters.