Many girls dream of an effective and fast program to lose weight in the waist and burn fat on their legs. There are many opinions and recommendations in this regard. But to achieve the desired results, you need to carry out a whole range of activities over a long period of time.
What methods help girls lose weight in legs
There are many techniques that provide for rapid weight loss of the lower extremities. Each of them is based on 5-10 gymnastic exercises, and only in general terms is it mentioned about the need to follow a diet. In fact, the problem is much more complicated. First you need to understand the true reasons for the increase in leg volume.
In some cases, large amounts of muscle mass are determined by genetic factors. In this case, you need a special approach to solving the problem. Most of the cases are explained by overeating and sedentary work.
Attempts to lose weight are most often associated with adherence to various diets, which often do nothing but harm.
After all, most of them only provide for a decrease in the energy value of food. As a result, in conditions of stable energy expenditure, but with a sharply reduced supply of energy, the body is rebuilt to a fasting regime: the principle of creating energy reserves in the event of unfavorable factors has been laid in its activity by centuries of experience.
And since the female body is tuned to the realization of the reproductive function, then reserves in the form of fat are created in places that enclose the reproductive organs.
It:
- stomach;
- sides;
- hips.
In addition to hunger, the body perceives all types of intoxication as unfavorable factors. First of all, dysbiosis should be noted. This is the most significant source of toxins. This is followed by bad habits: smoking and systematic consumption of alcohol.
The fight against excess deposits on the legs should not begin with a hunger strike, but with the transition to a complete and balanced diet. You need to give up bad habits and normalize the bowels... And since the reserves have already been created, it is necessary to deal with their elimination. Losing weight in the legs quickly and effectively is promised by hundreds of authors of methods for pumping the muscles of the lower extremities.
However, the human body cannot locally lose weight. Therefore, overall weight loss should always be in the foreground. And this can only be achieved with cardio training. In this case, you need to give preference to running. But the main mistake here awaits every novice runner.
Jogging, shuffling and landing on a full foot will not do the expected benefit. You need a full load and alternation of endurance and speed workouts (long distance running and speed sprint give completely different conditions for muscle work).
Here's a sample cardio workout routine for a week:
| Day | Name of disciplines | Execution rules | Workout progress |
| 1 | 5 km-loop |
| 1. Free run - 10 minutes. 2. Complex of morning physical exercises - 15 min. 3. Free running with acceleration (3 per workout) - 30 min. 4. A set of breathing exercises - 5 min. |
| 2 | 6 km walk |
| 1. Walking at an accelerated pace - 10 min. 2. Floor and breathing exercises - 10 min. 3. Walking at the maximum pace - 30 min. 4. Climbing stairs: one flight on the right leg, the second on the left. |
| 3 | Sprint 3x100 m | Performed with maximum acceleration. The foot is not placed on the heel. From half of the foot there is a roll onto the toes. | Light jogging 10 min. Morning exercises 15 min. Accelerated movement 3x100 m - 15 min. In the pauses, breathing exercises. |
In the remaining 3 days, the options are repeated. The only difference is in the choice of the track for running - it should be an asphalt or concrete track (on it the load on the calves is much higher than on the ground).
The best exercises and techniques for performing them
A specially selected set of exercises will help you lose weight in your legs quickly and effectively. The basic rule when drawing up the complex is that all loads on the lower body are carried out in compliance with the aerobic regime (without any weights and resistances). With the upper part, you can work with weights at the same time.
For the lower leg and calf muscles
Calves are not the most obese place, but they should be given close attention, since dissatisfaction with their appearance in most women causes a negative psycho-emotional reaction. There are simple but effective exercises to train this part of the body.
| Name | Home position description | Technique and comments | The number of approaches / repetitions |
| Rise on toes | Stand on the floor, no shoes, heels together, socks are spread apart to the width of the feet, head looks straight, hands are pressed to the hips. | Before proceeding, you need to stand on your toes and ask someone to push your finger in the chest. Achieve a position where the push does not unbalance. After that, you can proceed to the execution: rise as much as possible, linger in the upper position for 1 - 1 sec. and go down. | 4/15 |
| Roll from heels to toes | Feet shoulder width apart, arms at the seams. | Tear the forefoot off the floor as much as possible, keeping on the heels for 1 - 3 seconds. Roll over, stand on your toes, "hang" for 1 - 1 sec. Get down on a full foot. | 3/10 |
| Walking on heels | Standing on your heels, hands behind your head, do not look down | Take the maximum number of steps | 3/15 beginners 4/15 - advanced |
| Squats | Legs spread apart to the width of the feet | Option for beginners: deep squat, arms extended in front of you. Return to original. For the trained: "Pistol" | 1/10 4/10 |
| Jump rope | Feet together | 50 jumps on two legs, 10 on the right, 10 on the left | 3 |
Don't miss the most popular column article: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video tutorials.For tightening the skin above the knees
The knee joint itself is very susceptible to injury and should not be carried away by the loads on it. The exercises that are generally done for the lower extremities are quite enough. Although, it is possible to recommend 1 - 3 exercises, which are able to help smoothly, without stress, work out the knee joint area.
| Exercise | Execution order and description | amount |
| Deep lunges with turns | To make a lunge with a jump: the right leg is on a full foot in front, as much as possible bent at the knee, the left leg is behind, on the toe, extended and straight. Hands are at the waist. Make 4 downward movements, as if entering a half squat position. Turn in the opposite direction without changing the position of the legs and transfer the lunge to the left leg. Make 4 moves down.Unlike the most often recommended lunge with bent knees (taken from the exercise therapy complex for the elderly), this exercise creates significantly higher loads simultaneously on all leg muscles. It also gently strains the knee joint area. | 1/15 |
| Moving the body from one leg to the other | In a deep squat position, rest your hands on the floor, stretch your right leg to the side, placing your foot on the inner edge. Hands on the belt. Keep the body upright. Smoothly, without bending or lifting the pelvis, transfer the weight to the right leg (the left will be extended to the side). | 3/10 |
| "Goose step" | In the squat position, without raising the pelvis, take the maximum number of steps. For simplicity, you can throw your leg a little to the side with each step. | 1 |
| Flexion and extension of the legs. | Lying on your back. Pull the heel to the buttock by bending the knee. | Each leg - 15 - 10 |
For slimming inner and outer thighs
More often women worry about excess fat on their thighs. Therefore, there are many exercises to eliminate it.
The most effective of them are considered below:
| Name | Execution order | Replays |
| Rotational leg movements | Lying on the floor, in turn, make a circular motion with each leg, each time changing the direction of movement along the circle. The toe is pulled, the leg is straight. This exercise is more dynamic than the notorious scissors or a bicycle. | 3/15 — 10 |
| Rotation of outstretched legs | Lying to raise the legs squeezed together. Describe circles of the largest diameter each time in different directions. Do not bend your legs. To diversify the movement, you can try to write your name in the air. | 1/15 — 10 |
| "Plie" | The legs are wider than the shoulders, the feet are turned outward as much as possible. Sit down to a position where the thighs are parallel to the floor. Fix the position, return to the starting stance. | 3/15 |
| Burpee | From a standing position, go to a squat, jump to a plank position, push up, jump back to a squat. Then jump up. | 4/15 |
Training program for girls for a week
The above is mainly a set of exercises for training leg muscles. It remains only to bring them into a general training program.
A typical week should look something like this:
| Day of week | Warm up (10 min). | Lesson flow (60 min.) | Completion (10 min.) |
| 1 | Accelerated movement, morning exercise complex. |
| Free breathing |
| 2 | Morning work-out |
| Breathing exercises |
| 3 | Charging |
| Hitch |
| 4 | Light jogging, morning exercises. |
| A complex of breathing exercises. |
| 5 | Morning work-out |
| Breathing exercises |
| 6 | Charging |
| Hitch |
| 7 | Light warm-up | Sauna (better - Russian bath). |
Weight loss nutrition rules
If you cannot lose weight quickly, and the accumulation of excess fatty tissue continues in the legs, an integrated approach to solving the problem is most effective. One of the components of the complex is diet. The main site for lipid utilization is muscle tissue. And during starvation, its volume decreases.
In addition, there are also side effects from it (low blood pressure, tachycardia, and others). In addition, a low-calorie diet is very difficult to tolerate. It is best to determine the calorie content of the usual diet and reduce it by as many percent as the body mass index in absolute terms.
After that, for a week, follow a diet with a low carbohydrate content (50 - 70 g per day). After a week, switch to a diet with a low fat content (70 - 80 g per day) and at the same time exclude from the diet "fast" carbohydrates with glycemic indices above 50.
Since we are not talking about the treatment of obesity, but about the correction of the figure, then single violations of the diet are quite acceptable.In addition, it is quite possible to alternate between low-carb and low-fat diets, since the above option is ideal for treating obesity.
Permitted and prohibited foods
There is no specific ban on food, of course, except for sweets and beer. Next to them in the table with the highest glycemic indices are dates. However, this product is not only healthy, it is necessary in a reasonable amount when following a diet. Therefore, you can always adjust the set of foods for calories and glycemic index.
Some foods can be recommended as a basis for nutrition:
- whole milk;
- brown rice;
- buckwheat;
- durum wheat pasta;
- oatmeal;
- rye bread or bran;
- beans;
- peas in all kinds;
- yoghurts;
- carrot;
- sausages;
- cutlets;
- liver;
- eggs;
- meat.
For example, this list specifically includes foods, some of which are always trying to be removed from the diet.
It is necessary to determine for yourself the availability of natural fat burners, for example:
- grapefruit;
- green tea;
- cabbage;
- ginger;
- pineapples;
- apples;
- dry red wine.
And this list can be continued for a very long time.
Diet menu for the week
Every woman wants to lose weight in her legs quickly and effectively. But not everyone can imagine how to organize their own meals correctly. To do this, you need to create a menu for yourself for the week.
It looks like this:
| Day of week | Breakfast | Lunch | Dinner | Afternoon snack | Dinner |
| 1 |
| Cheese, green tea. |
| Apple |
|
| 2 |
| Pear. |
| Yogurt |
|
| 3 | Scrambled eggs, coffee. | Cheese |
| Cheese |
|
| 4 | Oatmeal, cocoa | Pear |
| Applesauce |
|
| 5 |
|
|
| Banana |
|
| 6 |
|
|
| Yogurt, pear. |
|
| 7 |
|
|
| Fruit juice. |
|
Bread is not included in the table. For each meal, it should be eaten no more than 100 g. In general, this is an example of a very gentle diet with an energy value ranging from 1600 to 1800 Kcal.
Slimming wraps for legs and hips
Simultaneously with the description of the enormous benefits of this procedure, reservations are made about its multiple contraindications. Wrapping rules provide for the use of polyethylene or cling film.
It is quite obvious that apart from harm, such a procedure will do nothing: a significant part of the body is in a humid environment, without oxygen and in conditions of high temperature. Plus to this - the impact of aggressive substances (pepper, vinegar, citric acid, orange juice, mustard).
No miracles will happen with this approach: sweat will come out of a thoroughly heated, deprived of oxygen access. And the loss of fluid in the form of sweat is instantly compensated by its subsequent ingestion. Fat is not burned: it is processed only when the muscles work hard.
Home Recipes for Wraps
Wraps have long been used to treat various diseases. However, the rules of such procedures provide for the presence of natural ventilation of the body.
The best recipes are as follows:
- The simplest and most affordable wrap - steamed birch leaf (a broom in a bathhouse performs part of this function, but without a pronounced therapeutic effect). A birch leaf (possibly with small branches) is steamed with boiling water in a basin and kept closed until a comfortable temperature. After that, the lower limbs are wrapped for a period of 30 - 40 minutes. (until the sheet cools completely). A birch leaf actively affects not only the condition of the skin, but also has a beneficial effect on joint diseases.
- Honey wrap... One of the most popular and demanded. The condition of the skin after the procedure and the fact that in 15 minutes. the original product is almost completely absorbed. The smooth and velvety appearance of the skin is partly due to the fact that honey contains a small amount of wax. Therefore, it is recommended to carry out wrapping in a bath, followed by a visit to the steam room and washing.
- Using clay. It is widely advertised and really softens, cleanses the skin. However, you shouldn't buy expensive clay from Egypt. The properties of red clay are no worse, but it is available in unlimited quantities in domestic pharmacies. It is best to use an oven solution: due to the presence of a fine sand fraction, this composition will be a natural natural scrub when washed off.
Cosmetic wraps
When studying the composition of the proposed funds, it turns out that most of them are made by mixing the above natural components with the addition of flavors and herbal extracts. For example, Velinia cream mask, the average price per kg of which is 1100 - 1200 rubles.
Its composition:
- blue clay;
- birch leaf betulin;
- green tea catechins.
For reference: betulin is a crystalline substance, insoluble in water, the average level of dissolution in boiling alcohol, ether, benzene. The melting point is about 90 degrees.
Slimming foot massage
Classical massage has always been one of the most useful and irreplaceable procedures.
Manual massage: rules of execution, technique
Good results are obtained from self-massage techniques after physical exertion (rubbing, kneading and patting the available areas on the legs). Movements are made in the direction from the tips of the fingers to the heels and then along the venous outflow of blood. Self-massage cannot be done in full.
Therefore, it is better to conduct professional massage courses about 10 sessions 1 time in 1 month. The choice of a masseur should be made according to 1 criteria: the availability of medical education (better than higher) and the production of massage techniques without oils, lubricants, creams and fragrances. The reason for the last point: real professionals work only in full contact.
Lubricants clog pores, disrupt the supply of oxygen to the skin and disrupt their electrical conductivity (the latter factor affecting the performance of many organs). Usually, a professional foot massage begins with the muscles of the back, buttocks, and then the thighs, calves, lower legs and feet.
In the first 5 procedures, the manifestation of unexpressed pain syndrome is inevitable.
The procedures improve blood flow, partial redistribution of subcutaneous adipose tissue, but do not have a significant effect on fat burning processes.
Vacuum massage
Many techniques promise to lose weight in legs quickly and effectively. A widely advertised method is the use of vacuum devices. It is based on the old technique of setting medical cans for acute respiratory infections and pneumonia for local improvement of blood flow, heating of tissues and removal of some toxins.
In fact, such products carry a considerable danger: no pressure calculations were made during the design of the products, there was no certification, and there are no results of clinical trials. The negative consequences of the uncontrolled use of the invention are severe complications of the phenomena of cellulite.
As a result of an excessive pressure drop, the formation of local hematomas is often observed, often not clearly expressed... This is the first step in displacing fat into the deeper layers of the integument. Subsequent getting rid of this stage of cellulite is a much more voluminous problem than the fight against primary formations.
Slimming leg rings
Magnetic and electromagnetic fields are widely used in medicine. All these influences as diagnostics and treatment are carried out strictly according to scientifically grounded methods and instructions. The use of magnets for self-healing is unacceptable.
Before using this brand, you need to analyze its action:
- On the big toes are (according to the philosophy of oriental medicine) biologically active points responsible for the work of the brain and pituitary gland.
- It is a well-known fact: on the body of a representative of the European race, BATs are 30% less than that of representatives of the peoples of the East. There is also a significant difference with the localization of points.
- Another fact from reflexology is that for the treatment of specific diseases, the effect on BAPs can be depressing or exciting. Moreover, this largely depends on the current state of the point. It is possible to determine the localization and the degree of exposure only with a device or with fingers (possible only for experienced ones). Magnets are only suppressive.
Water procedures
The benefits of water procedures are well known and in this case they just need to be carried out.
The choice is unlimited, but the most effective will be:
- regular contrast baths before bedtime;
- cold and hot shower;
- Charcot's shower;
- free swimming (better - in natural reservoirs);
- Russian sauna;
- hydromassage.
The most important thing when implementing them is to remember the principle of contrast (warm baths will not bring an effect).
Do not use detergents during water procedures aimed at losing weight.
You can use them once a week in the sauna. The effectiveness of eliminating excess body fat in the legs depends on several factors: it is not enough just to lose weight quickly, you also need to eat right and have high physical activity.
Article design: Anna Vinnitskaya
Video about losing weight in the legs
Fast and effective weight loss in legs: