Do cellulite and excess volume accumulate especially on your thighs?
Learn about the most effective exercises and the right diet to eliminate fat and reduce the perimeter in this difficult-to-treat area. Slim thighs are possible!
Maintaining firm and slim thighs is a general desire in women, however, it is a challenge because this body area is very prone to the formation of fatty clumps that result in cellulite, flaccidity, or the dreaded "cartridge belts", that along with love handles is what most worries men and women.
Even being thin, the thighs are one of the favorite areas of our body to deposit excess fat consumed, but, with proper nutrition and a few simple exercises, they can be perfectly toned in a way that contributes to the slimness of the figure.
First of all, it must be taken into account that the specific movements to work in this area should always be a complement to an aerobic activity practiced regularly.
There are no "miracle" exercises that can eliminate stubborn fat deposits since the human body does not eliminate fat selectively (we would like to!).
So to slim your thighs you will have to do a sport that starts your whole body and burns as many calories as possible, accelerating the metabolism at the same time.
The most recommended aerobic exercises to work the legs together are, among others,
Jogging
Tennis
Cycling
Swimming
Fun skating
Or simply a good brisk walk.
Performing any of these activities, at least 40 minutes three times a week guarantees the burning of excess fat to slim the thighs.
Specific exercises to slim the thighs:
The second step to obtaining beautiful thighs is to perform specific exercises to tone them.
Keep in mind that you will have to work both its outer face, prone to unsightly fat accumulations, as well as the inner, where the tendency to sagging can be the main problem.
Some of the simplest and most effective exercises to slim thighs are:
The fearsome
"squats" or "squats" are an infallible basic to effectively tone the thighs.
It hurts a little bit, it shows that the muscles in the area are working hard. Do 2 to 4 sets, repeating the movement 15 - 20 times (start small and always increase the effort progressively).
Repeat with your legs slightly apart to work your inner thighs.
Lying on the floor:
(better with a mat), in a lateral position and keeping the trunk in line with the legs straight.
Raise your right leg to a height of 60º and lower it again, keeping it straight and without touching the left (same number of series and repetitions).
Twist and repeat the exercise with the opposite leg.
Starting from the previous position,
Now work the inside of the thighs.
To do this, keep the left leg straight and pass the right leg in front of it, bending the knee (support the sole of the foot).
Now, raise your straight leg as far as you can and lower it again with quick movements and without touching the ground.
You will perfectly notice the work in that internal area. Repeat the exercise with the opposite leg.
Scissors:
Lying on your back and with your hands under your buttocks, do quick scissors lifting your right and left leg alternately (you will also work your lower abs).
Starting from the "squat" position,
Place your palms on the floor in front of you and stretch one of your legs back.
Do "bounces" (rest the instep of your straight leg on the ground).
Do not force too much, you could cause a painful jerk, gently bounce up and down the butt.
Change legs and repeat the operation. To work the inside, do the same but stretching the leg to the side and doing small bounces.
Repeat the operation with the opposite leg.
At the end of the table of specific exercises, give your muscles a break by doing some light stretches that allow them to relax.
They are essential to avoid injuries that could put you at risk to continue with your training for perfect legs.
Sitting on the floor, bring the soles of your feet together (as high as you can), hold them with both hands and move your knees up and down to
promote muscle strain in the area.
2 infallible exercises for firm thighs and calves in levels!
Only 2 exercises and maximum efficiency?
You will achieve it with squats and lunges, yes, by levels, so that you can achieve the best result according to your physical condition.
Both exercises, practiced three times a week, will ensure you, in a very short time, firm and shapely legs, free from flaccidity.
Few exercises are as effective in showing off firm legs as squats.
And the lunge is a fantastic exercise to strengthen the muscles of the legs as well as the glutes. We started!
Squats:
Level 1.
Standing with your legs hip-width apart, bend your knees, lowering your torso toward the ground.
Don't let your knees go over the balls of your feet when going down. Go back to the starting position.
Do 10 reps.
Level 2.
Same as above, but holding down for 10 seconds before returning to starting position.
You must breathe calmly all the time.
Level 3.
As above but when raising the trunk, lift one leg off the ground with the knee bent and then the other.
Go through the entire movement very slowly, breathing deeply.
Lunges:
Level 1.
Standing with one leg in front of the body and the toe of the other foot resting on the ground behind, keep the weight evenly distributed between both legs and the torso straight and firm.
The back leg is straight, while the front leg is slightly bent. Slowly bend both knees as you lower your torso toward the ground.
Take care that the front knee does not extend beyond the ball of the foot (about 45 degrees).
Return to the starting position slowly by squeezing your glutes.
Do 10 reps with one leg and repeat with the other.
Level 2.
Start with both legs together. Take a big step forward with one leg, leaving the toe of the other foot on the ground.
Return to the starting position and repeat with the second leg.
Level 3.
It starts in the same way as the previous level.
Before returning to the starting position, raise your back leg to glute level and hold one leg on the floor for a few moments.
Do it about 10 times and repeat with the other leg.
When it comes to doing the exercises ...
. Make sure you maintain a correct posture at all times:
. Shoulders down and back and abdominals contracted.
. Breathe easily during exercises.
. Don't hold your breath.
. If you notice pain in any area, watch your technique.
. If you are not able to do the exercise without pain, lower your level or change your movement.
. You must know how to distinguish between pain and muscle fatigue, the latter is normal.
. If you want to level up, it is essential that you do the lower level correctly.
Easy exercises to tune your legs when you don't have time;
For those occasions in which you do not have enough time to perform a complete table of leg exercises
Record these simple exercises and practice them between 3 and 5 times a week
You will see how in a short time your legs will notice the difference,
Refining
Toning
And reducing cellulite.
Refine legs:
. legs standing together with your feet together,
. Move your trunk forward as you lift your right leg.
. Without losing balance
. Attempt to make the limb form a horizontal line with the remainder of the body.
. Return to the starting position and repeat the exercise with the opposite leg. Perform this movement 10 times with each leg.
Firm thighs:
It may be a very simple but very effective exercise to tone the muscles of the legs.
Test it!
Standing together with your legs straight and searching straight ahead
Place your arms along your body.
Then bring your torso forward without moving your legs.
If possible, link your hands behind your knees.
Stay during this position for a couple of seconds. Repeat 5 times.
Of course, regardless of how little time you've got, before starting the exercises.
We recommend you warm up your legs by jumping rope for five minutes.
It's aerobics that will assist you to slim your legs
Stimulating circulation within the lower limbs
And helping you mobilize fat.
Adequate nutrition:
For exercise to be effective, it must be amid a correct diet during which fat intake is controlled.
If the presence of this is often excessive
It'll tend to accumulate where it's easiest for you.
Unfortunately, the thighs are an ideal environment.
In your "thigh ten" plan, keep the subsequent eating tips in mind:
Increase the consumption of fruits and vegetables.
Reduce your salt intake to avoid fluid retention.
Drink much water to assist eliminate toxins and fats (at least two liters).
You'll also believe cleansing infusions, like Dandelion
Horsetail
Or tea
Ideal for accelerating fat burning, detoxifying the body, and fighting to swell.
Choose lean meats and provides fish more prominence in your diet.
Make sure you get enough protein in your diet. Proteins are the building blocks that support skin tone and firmness.
Limit "fried" and radically eliminate industrial pastries.
Other aids:
Reducing and draining creams are often very useful for cases of accumulated fat that's difficult to get rid of or to enhance the matter of cellulite.
Use them as a complement to diet and exercise and you'll see their effectiveness, especially if you apply them with an anti-cellulite massage that enhances their effect.
You'll discover the various self-massage techniques against cellulite here.
Another option to require under consideration when fatty accumulations are persistent are cosmetic treatments within the cabin and even liposuction
Which despite its immediate effectiveness will always require adequate nutrition and subsequent maintenance exercises.
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