"Everyone take your seats!Count off in order! There is a workout for the tail and a workout for the trunk! " - this is how the song from the good Soviet cartoon about a restless monkey and her friends goes. As you can see, dear ladies, even cartoon characters tend to lead a healthy lifestyle and know a lot about workouts. Moreover, they, unfamiliar with the basics of fitness, came up with the idea of ​​doing workouts for specific parts of the body (trunk, tail). Well, we, in the absence of such exotic limbs, will do workouts for the legs. Why for the legs? Because this is one of the most problematic parts of the body (although, which of them is not problematic?). Imperceptibly and insidiously, our legs grow completely unnecessary additional volumes, and getting rid of these volumes is oh, so hard! However, we are not the first and we are not the last! Exercises for losing weight in the legs exist, and the exercises included in such exercises are so diverse that any of us can choose something suitable for ourselves.

Complex of intensive exercises

If your legs are really your problem, thenyou will have to put in a lot of effort to lose weight. Naturally, you need to lose weight in general - then your legs will become slimmer. But it is exercise that will help give your hips and buttocks elasticity and definition. Try to exercise regularly and intensively - in just a few months you will see results.

• A bike

An exercise that everyone knows from schoolphysical education lessons. Note that the exercise is effective. Lie down on the floor and stretch your arms along your body. Raise your legs vertically upwards so that a right angle is formed between them and the floor. Now start "pedaling". Bend your legs at the knees one by one, moving your thigh to your stomach and then straightening your leg. Pedal until you get tired, and each time increase the time of your "bicycle ride".

• Blacksmith's furs

Leg swings while lying on your side are also enoughan effective exercise that allows you to return your legs to their shape. Lie down on the floor (on your side). Put your hand under your head and put your other hand on your belt or just lift it up. Raise the leg that is on top as high as possible and very slowly lower it down. Do at least twenty of these swings, and then turn over to the other side and swing the other leg. Another version of this exercise differs only in that when lowering the leg, you need to alternately place it on the floor in front of you and behind you.

• Stride step

The exercise resembles the movements of the militaryparade, or a ceremonial marching step of the honor guard. Stand sideways to the wall and lean lightly on it with one hand. Place the other hand on your waist. Slowly raise your leg, straightened at the knee, as high as you can and lower it. Repeat ten lifts forward, then ten lifts back. Do the exercise for the second leg, standing to the wall with the other side. When doing the lifts, keep your body straight and make sure that your torso does not lean forward or back.

• Squats

Yes, yes, prosaic squats are also useful forslimming your legs. Squat, first bringing your feet and knees together, then place your feet shoulder-width apart and squat again. By the way, many actresses keep their legs in shape with the help of squats. True, sometimes they have to do about a thousand squats a day. Impressive!

Exercises of the ballerina

The secret to ballerinas' slim figure lies inprofessional necessity. And you shouldn't think that their legs are always slender by themselves. Sometimes dancers also need to quickly lose weight that they've gained at the wrong time. Then they do intense exercises every day, spending at least twenty minutes on them. Such exercises for quick weight loss of legs are done on an empty stomach or three hours after eating. And for such exercises you'll need a skipping rope, a chair with a back, and a bra that supports your breasts well.

First perform simple jumping ropeon two legs for at least three minutes. Pay attention that for weight loss of feet to land it is necessary on full stop. If you jump on your socks, then pump up the muscles, and the effect of weight loss will not.

Continue jumping. But now jump, exposing forward then the right, then the left leg, as if walking through the rope. Do this exercise for two minutes.

The next three minutes jump, alternately lifting each leg and landing only on one, making a jump with one foot, and the second bending at the knee and holding on to the weight.

Now rest. Restore breathing, pacing around the room, raising on inhalation and dropping hands on exhalation.

Stand behind the chair, lean backhands. Put your feet on the width of the shoulders and perform slow squats, bending the knees to the right angle (you do not need to squat below). Do three sets of ten sit-ups.

Take the original position (as in the previousexercise), socks spread apart. Do a shallow (to the right angle of bent knees) slow squats: twice fifteen times. If desired, alternate this with the previous exercise.

Repeat the cycle of jumping rope, but if you are already tired, then you can finish charging.

Important conditions for such exercises for losing weight in the legs:After completing the exercise, you must not eat for two hours! If you find it hard to breathe while jumping rope, or your heart rate increases noticeably, then stop the exercise – after all, such exercises require a certain level of physical fitness. Reduce the time of the jumps and gradually increase it, without exhausting yourself, but enjoying the exercises.

Corrective stretching

This complex is recommended for those ladies whoare trying to just remove a little bit of excess fat from their legs. Actually, this exercise will tighten the muscles and make the calves and thighs more prominent, but it is also useful for losing weight in the legs.

• Lazy cat

Squat down, resting only on the floorwith your toes and hands. Slowly straighten your legs, lifting your pelvis and lowering your heels to the floor. Return to the starting position. Do at least ten squats.

• Mermaid

Imagine that you are a mermaid and instead of legs you havetail. Now make movements with your legs and tail, as a swimming mermaid would do. Lie on your back, put your legs together and stretch your arms along your body. Then quickly pull your legs bent at the knees to your chest and slowly straighten them, lifting them vertically upward. Now begin to slowly lower your straightened legs to the floor. Repeat the exercise ten times.

• Crane

Stand on the floor with your feet shoulder-width apart.Start bending forward, trying to touch your toes with your hands. Do at least ten bends. As you gain experience and stretch, place your feet closer together and increase the number of bends. Ideally, you should bend toward your legs, touching your knees with your forehead and your hands to the floor behind your heels, at least fifty times. Important! When bending, do not hunch your back, but lower your torso, bending at the waist.

• Giant Steps

Lie face up on the floor with your legs extended.Start lifting one leg, grabbing it by the calf with your hand and pulling it towards you. Fix the knee with your other hand, preventing it from bending. Raise your leg to the maximum height possible for you and hold this position for a few seconds. Slowly lower your leg to the floor. Raise the other leg in the same way. Do ten to fifteen approaches for each leg. When doing such corrective exercises, be prepared for the fact that your muscles will ache out of habit - this is normal. To prevent your muscles from hurting too much, immediately after the exercises, soak in a warm bath. And over time, the need for water procedures will disappear, and after the workout you will experience only pleasant sensations.

Charge for slimming the inner thighs

The least amount of energy is involved in walking and running.muscles of the inner thigh. Therefore, even with intensive exercise, this part of the legs leaves much to be desired for many ladies. However, exercise will help to cope with this problem.

Begin to walk properly. It is best to take a walk in the fresh air or workout on the treadmill. Correct walking for weight loss is a step with elasticity of the hip, knee extension and stopping of the toe when pushing away. The hands should be bent at the same time and move back and forth in time with the step. If you are training on a treadmill, put on a strong regime, if in the street, then take small dumbbells with you. This training should last at least half an hour.

Stand on all fours and straighten your back. Do swings back with knees bent at first with twenty legs with one leg, then with another one. When swelling, strain your muscles, lowering your leg, relax.

Lie on your side, bending your knees so thatThe thigh with the trunk and the shin with the thigh formed right angles. Now lift that foot that was on top so that the leg from knee to heel was parallel to the floor. Fix the heel at one point (this is difficult, but quite feasible) and begin to raise the knee up, and then lower it to its original position. The main thing is that the heel remains motionless: it does not fall and does not go up with the knee. You will feel the muscles of the internal surface of the thigh straining (you may even feel these muscles for the first time). Do at least twenty such swings for each leg with a knee.

Don't be lazy! Do exercises to lose weight in your legs every day. Only regularity of exercises will give noticeable results. Good luck! We recommend reading:

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