Being attractive and slim is the dream of every woman. Beautiful sculpted legs, smooth hips and toned buttocks are among the main signs of female attractiveness. Not all representatives of the fair sex are endowed by nature with such figure advantages. Many of them need to work hard to get their shape closer to ideal. Few people can afford to regularly visit a fitness club and exercise under the guidance of a trainer due to lack of time and money. But there is no need to be upset. There are effective exercises for slender legs that can be performed at home.
Basic rules for successful training
To achieve quick and lasting results, you should perform not 3-4 separate exercises, but a whole set of exercises for the legs aimed at maintaining tone and strengthening the muscles. You need to devote at least 15 minutes to exercise daily, then visible results will come within 2-3 weeks.
The strength complex provides an impact not only on the muscles of the buttocks and thighs, it allows you to straighten your posture and make your abdominal muscles strong. It is recommended to start classes in a ventilated room with rhythmic music and in a good mood. Strength exercises, both with and without dumbbells, pumping and stretching are components of a successful, and therefore effective, workout.
Exercises at home begin with a warm-up. You can do this in any form, but you don’t need to warm up for a long time. The number of workouts should be at least three times a week. Do not exhaust yourself with loads, be sure to rest between workouts. In this matter, the regularity of classes is more important than their frequency.
To achieve the desired result in a short time, you need to eat properly during the training period and drink about 2 liters of water per day. The order of exercises should be changed at each workout. Such changes will provide a versatile effect on the leg muscles, which will best affect the result and overall well-being. After training, it is recommended to take a contrast shower.
Honey massage
In addition to the previous procedures, it is recommended to massage with honey . This massage significantly tightens the skin, promotes weight loss and is very simple to do:
- You need to take 1-2 tbsp. tablespoons of liquid natural honey (if the honey is solid, melt it in a water bath or in the microwave)
- Apply honey to the legs, thighs and buttocks, rub with massage circular movements over the entire surface of the skin, after some of the honey is absorbed, begin patting movements with the palms - the palm must be stuck to the skin and torn off with a sharp upward movement. Massage can be painful. In this way, treat the entire surface of the legs that needs adjustment. The duration of the honey massage is 10 minutes. After this, the honey should be rinsed off with warm water and a moisturizer or a special body shaping cream should be applied to the skin.
Now you know how you can make your legs slim in a week and all this at home. The main thing is to constantly do all the procedures and exercises to achieve quick results. Don't forget about diet and healthy eating: give up flour products, sweets, drink more water (2 liters per day), green tea, eat more vegetables. There must be breakfast and a light dinner. Try to lead an active lifestyle - cycling, climbing stairs, skating or skiing - this greatly strengthens your legs.
Good luck and may your legs be the slimmer ones in the world!
A set of exercises for legs at home
This complex will make your legs strong and slender. For the best effect, you need to perform the exercises twice a day - morning and evening every day.
Exercises for the inner thigh
- Lie on the floor, focusing on your right elbow and right side. The right leg is extended forward, and the left is bent at the knee, with the foot resting on the floor. Do twenty lifts with your right leg. The toe of the foot is not extended, but “looks” at you. Do the same exercise for your left leg, changing position.
- Take the starting position (similar to the one described above). Try to turn your right leg to the right as far as possible, and perform the same 20 lifts in this position. This way, the legs are strengthened and the inner thighs are stretched. Repeat the same with your left leg.
Leg Raising
Lying on the floor, lift each leg to a height of 15 cm 20 times. The shoulder blades should be pressed tightly to the floor, and the legs should be closed.
Exercise "Bicycle".
Excellent for strengthening your legs. “Pedal” 20 times, first straight, then left and right. Try not to raise your legs too high: 15 centimeters from the floor is enough.
Running in place
Get on your feet and run in one place for 5-7 minutes.
Lunges forward
Stand straight with your feet shoulder-width apart. Take a low lunge forward with one leg, hold in this position for 7-10 seconds, then return to the starting position. Perform the same lunge with the other leg, then return to the original position. The exercise must be repeated at least 15-20 times.
Squats
While standing upright, place your hands on your hips and squat down. Stay in this position for 7-10 seconds, then straighten up, but only halfway and, holding the tension, hold for the same amount of time, complete the exercise with a full squat. You need to do 10-15 approaches.
Stretching
Finish the set of exercises for the legs with muscle stretching. Straight stand, hands on hips. Bend your leg at the knee so that the heel touches the buttock, but at the same time the foot “looks” up. Try to stretch your leg up, tensing your muscles tightly. Do this stretch exercise 15-20 times for each leg.
Leg exercises with dumbbells
Squats
Straight stand, feet shoulder-width apart, arms down along the body. Hold dumbbells in both hands. Start slowly squatting as you exhale, without arching your lower back, as in this case the load will be distributed incorrectly. Try to stay straight: do not lean forward or backward. Rise up and take the starting position while inhaling.
Perform 3-4 series of 20 squats.
Front lunges
Starting position: feet shoulder-width apart, back straight, dumbbells held with arms straight down, palms facing inward. We take a step forward as we inhale, bend the knee with our forward leg as we exhale. We lower ourselves down until the leg left behind touches the floor. The knee should be in line with the toe during the movement.
As you inhale, take the starting position.
Side lunges
Take dumbbells in your hands, spread your legs wide apart. Bend your elbows and press your arms to your waist. Begin to bend your knees alternately, smoothly making lateral lunges with your legs: first with your left, then with your right. When one leg is in a bent position, the other is absolutely straight. The weight on the new supporting leg must be transferred due to the work of the muscles of the gluteal region. Then the back muscles will not be overloaded.
Like other types of physical activity performed in order to improve your body, exercises for slender legs must be performed regularly. Then and only then can you count on results. Exercises done at home for just 10-15 minutes will help strengthen the muscles of the lower body, and when combined with a diet, they will be an excellent fat burner.
Strengthening the thighs and calf muscles of a woman
In pumping the thighs and calf muscles, great importance is attached to the correct technique for performing the element. Failure to do so often leads to injury or lack of results, even after a long time.
The complex for beginners and professionals differs not only in the set of elements, but also in the frequency of training. So, for beginners, it is enough to pump their legs once every half month, performing 1-2 exercises. More advanced athletes can work out every week, combining basic and isolation elements and gradually increasing the weight.
There are a number of general rules that need to be taken into account by both beginners and professionals:
- Leg muscles require a high number of repetitions.
- Competent execution technique is the key to obtaining excellent results.
- Slow speed is more effective.
- The leg muscles get used to the load very quickly, so it is necessary to combine and change training methods.
- The effectiveness of the exercises is checked by the presence of a burning sensation in the working muscles.
Important! Before the main workout, a warm-up is required. It increases the degree of elasticity of joints and ligaments, increasing the secretion of synovial fluid, improves blood supply to muscle tissue, preparing it for stress.
Be sure to check out: All the ways to quickly pump up a girl’s calves at home and build up calves for men and women Effective exercises for pumping up legs for men at home Inner thighs: the best exercises and methods How to effectively strengthen the thigh muscles at home: exercises and facilities
Exercises for hips and buttocks at home
Having decided to do home gymnastics, you must comply with the main condition - the right attitude. Its absence negatively affects the result, so you should not force yourself to exercise your body: it is a waste of time and effort. Training will only cause fatigue, turning into mechanical, futile work.
On the way to a slim figure, gradual action is important. It is better to start with the simplest exercises to allow the body and muscles to adapt to the new rhythm of life. After heavy exertion in the first days, not only the muscles hurt, but the whole body aches, and the desire to continue training usually disappears.
The optimal period for adaptation of the body and the whole organism to gymnastics is one to two weeks. Further, physical education will be a pleasure, especially since physical activity contributes to the production of endorphins - the hormones of happiness.
You should not expect too quick results from activities aimed at losing weight and strengthening muscle mass. Noticeable changes usually occur after a month or two.
Method for losing weight in the thighs and buttocks
A weight loss program is the most pressing topic for most women in the modern world. Moreover, it must include physical activity. Only an integrated approach will make your figure slim. This is why gymnastics should be supplemented with:
- carrying out cosmetic procedures;
- proper nutrition;
- compliance with sleep and wakefulness.
This principle guarantees visible results in a short time. To get rid of extra centimeters on your hips you will have to work hard. Banal leg swings will not help achieve the desired effect. To lose weight, you need to perform both strength and fat-burning exercises.
The most effective movements included in the set of exercises for the hips and buttocks are:
- lunges in place (front and side);
- walking lunges and curtsies;
- squats (front and sumo squats).
To achieve faster results at home, you can use weights during training (cuffs made of a special soft material that are attached to the wrists or ankle joints). Weighting agents increase the load level significantly. They help you burn more calories during exercise. The use of weights, among other things, makes it possible to reduce the number of repetitions in each approach.
Pilates for thighs and buttocks
Some effective exercises for the hips and buttocks include the physical exercise system – Pilates. They strengthen the muscles of the buttocks, the muscles of the inner and outer thighs, and develop flexibility.
"Rotation of the feet." In the “lying” position, raise your legs perpendicular to the surface, while the limbs should be straight and slightly apart to the sides. The exercise itself is as follows: make circular movements with your feet, directing them alternately up, to the sides and down.
"Bridge on the shoulders." Lie on your back, bend your legs at the knees, press them to your buttocks, and clasp your ankles with your hands. Start the exercise by smoothly lifting your hips off the floor. The emphasis is on the shoulder blades and heels, the hands continue to hold the ankles. Raising your hips up, you should stay in this position for 1-2 minutes. Repeat 3-5 times.
"Saw". Sit on the floor, stretch your legs forward, spread your arms to the sides. The exercise is quite simple: you need to try to reach the little finger of your left foot with the little finger of your right hand. Then vice versa. The back should remain straight.
"Bending the back forward." Sitting on the floor, legs extended and slightly apart, arms parallel to the floor. The essence of the exercise: it is necessary, keeping your back straight, to slowly stretch forward, reaching your body towards your toes.
"Legs Raising" Lie on the floor, on your side. Place your elbow on the floor. Raise the leg that is on top, forming an angle of 45 degrees. Then smoothly raise the other leg, bringing it closer to the first and stay in this position for 5-10 seconds, then lower both legs. Turn over to the other side. Do the exercise 3-5 times.
"Bike". Lying on your side, the leg that is located on top is bent and brought back, touching the buttock. Then they are slowly brought to the chest and just as slowly straightened. Then they bend it again, thus simulating the movements made when riding a bicycle. After performing the movement 3-5 times, turn over to the other side.
"Legs and circular movements." Starting position: straight stance. Leg swings are performed in a large arc, while trying to reach the maximum point in front of the chest and the one behind the back (4 swings with each leg). Next, we raise our leg up as far as possible and begin to do small rotations (4-5 rotations with each leg).
Completing your workout correctly
When completing a sports activity, it is recommended to reduce the intensity of the load gradually. When training the buttocks and thighs, blood flows to the working areas, since in this case they especially need additional oxygen. Abruptly stopping your workout can cause blood to remain in the lower body, which can cause dizziness.
In order to gradually normalize blood circulation, at the end of the lesson you need to do exercises with the lower extremities for some time. Walk in one place, for example, for 7-10 minutes. This will allow the blood to be distributed more evenly and normalize muscle temperature. This method helps reduce painful symptoms after the first sessions.
When the muscles have cooled down, you can take a hot, relaxing shower or bath. And if you start water procedures immediately after training, before the muscles have had time to “cool down,” this risks causing the blood to be distributed unevenly throughout the body.
During training, gargling with water is allowed (but not juice or other sweet drinks). You can only fully quench your thirst at the end of the lesson. You need to drink from 250 to 500 milliliters of pure water or tea (preferably herbal), especially if sweating was quite intense during exercise, in order to avoid dehydration.
The muscles of a person’s legs and buttocks make up almost half of his entire muscle mass, so their condition largely determines the overall level of physical fitness, as well as the health of the internal organs located in the pelvic area. Developed and toned muscles of the buttocks and legs make a person healthy, provide beautiful shape, even posture and a strong back.
