of proper nutrition, physical activity and exercise will help you to make the legs slimmer.


Regular physical activity

Exercises help to stay in shape and feel healthy. In addition, they help to lose weight. Exercise prevents weight gain and strengthen muscles, including the muscles of the legs. In addition, they increase energy levels and improve sleep.

  • Before exercise do warm-up. It prepares the body for physical exertion and stabilizes temperature and blood pressure. As a warm-up like walking for five to ten minutes. The important role played by drinking. Drink at least 2 liters of fluid a day and add 200-300 ml during exercise.
  • To lose weight and make my legs slimmer, perform cardio activity. Discuss exercise program with their physician and trainer. You need to be sure that your health status allows you to this activity. Exercise for 150 minutes moderate exercise or 75 minutes of intense workout to lose weight. If you are unable to play sports for so long, split the exercise into several shorter sessions. Any cardio activity will help you to get rid of excess weight. In addition to walking and swimming, you can try Jogging, rowing, Cycling, spinning, dancing or the elliptical machine.
  • Engage in strength training. They allow you to shape the muscles to make them stronger and more subtle. Strength training is especially effective for getting rid of fat in the footwell. Before you start exercises for muscle development, you should consult with a doctor and a coach who will select the appropriate programme depending on your goals, abilities and physical needs. Concentrate on exercises that build your legs. If the load is heavy for you, start with elastic bands.
  • Take yoga or Pilates. They strengthen the muscles and make them flexible, especially the muscles of the legs.
  • Sign up for Zumba courses. It’s a cross between Latin dancing and aerobics, Zumba also helps to get rid of excess calories.


It is important

If you decide to exercise to lose weight, listen to your body. Thus, you will know tired or not, whether to drink or are experiencing signs of more serious problems. Rest when you need it. If you are tired or don’t want to do, take a moment to relax or continue training, doing the walk. Remember that rest is an integral part of weight loss and strength training help you stay healthy. Stop exercising if you feel dizziness, headaches, shortness of breath, chest pain, palpitations, and the like.


Exercises for the legs

  • Perform squats. Do ten to fifteen squats in three sets.
  • Do stretching of the calf ten to twelve times for three sets. Take in each hand dumbbell 2-4. 5 kg for additional load.
  • While walking, do lunges forward. Do ten to twelve repetitions in three approaches. The supplementary loading system must take in each hand dumbbells.
  • Lie on your back and bend your knees. Hold down between his knees the ball. When you inhale, squeeze the muscles of the abdomen. When you exhale, squeeze your buttock muscles without moving in the pelvis. Hold this position for five seconds, then relax. Repeat this exercise twelve-fifteen times.
  • Lie on your right side. Lift your leg and hold it in this position for thirty seconds. Turn over to the other side and lift the other leg.
  • Do the foot massage. After shower, apply moisturizing lotion and massage your feet in the direction from the bottom up, from the feet to the buttocks.
  • To tone thighs and buttocks there is nothing better than the stairs. Instead of the lift or escalator, better to climb the stairs. Even after one or two steps.

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