HOW TO SLIM DOWN YOUR LEGS: EXERCISES AND TIPS TO KEEP THEM TONED

Having slender legs and thighs free from cellulite is a bit "the dream of all women. To obtain this result you will not have to work hard: just a few tricks that we will reveal to you in this article and above all a targeted training to dispose of excess fat. , increasing muscle mass Before continuing with the reading, watch the video below with a specific massage for the legs.

Slender legs: genetics play their part

Each of us has a physical constitution that can make our legs appear more or less thick. However, this should not be a reason to cover them up or be ashamed of them, quite the contrary. We must consider that what affects the appearance of the lower part of the female body are also the muscles and the amount of fat. If between these two components there is a substantial difference in favor of fat, then the leg could appear larger and less. toned. On the contrary, instead, it will be leaner and firmer. If you are not satisfied with the appearance of your legs, you should know that genetics are largely centered, but you have to do the rest by constantly practicing physical activity, taking care of your diet in such a way as to dispose of the excess adiposity that often stagnates. in the legs and thighs.

The right diet to slim your legs

If you have a sedentary lifestyle, it is normal to accumulate fat on the thighs and legs, where the circumference usually increases also due to a stagnation of liquids. To get rid of 2-3 cm in the leg area, you must first of all focus on a type of diet that is as healthy and balanced as possible.
We have collected below some general rules that you should never forget!

Drink at least 2 liters of water a day.
Limit salt as a condiment because he is the main responsible for the water retention that appears inexorably on the thighs.
Include at least 5 servings of fruit and vegetables in your diet every day: rich in potassium, vitamins and minerals, they will help restore the lost salt and water balance. A few examples? Zucchini, spinach, chard, lettuce, tomatoes, apples, watermelon, pineapple etc ...
Choose protein sources with high nutritional value: of all, legumes are the best protein source for those who follow a low-calorie diet. Lentils, for example, but also white fish and lean meats, rich in potassium useful for deflating the legs.
It brings further hydration to the body by drinking green tea (with a draining effect on the legs), herbal teas and infusions.

Sports and exercises to lose weight in the legs

If you are looking for a type of sport that allows you to lose weight in the thigh area, here are which ones to prefer.

Race

During the race it is the legs that are most stressed. Prolonged effort and having to support all the weight of the body, over time allows to thin the appearance of the thighs and calves, making the whole leg appear slimmer.

Walk

Softer than running, ideal for beginners, walking acts optimally to lose localized fat on the legs and thighs. Remember to keep a brisk pace!

Bicycle

In addition to being beneficial for the mind, a ride on a bicycle works the muscles of the thighs and with a little persistence helps to lose weight in the leg area.

Exercise bike

The exercise bike is the home alternative to the bicycle. You can use it in winter, for example, to avoid losing the tone acquired on the legs.

I swim

Swimming is a real cure-all for the whole body. Considered one of the most complete sports ever, it also works very well to lose weight on the thighs. The effects will be maximized with the use of fins, or by practicing water aerobics or hydrobike.

Step

The step is a rather simple exercise that involves the use of a more or less high step on which to perform different exercises. Try a step lesson to the rhythm of music: it will benefit not only the legs, but also the buttocks.

Skating

Finally, skating, a mainly winter sport, is also useful for keeping your legs slim.

How to slim down your legs? Here are the exercises to do at home

In addition to the sports that we recommended in the previous paragraph, there are targeted exercises to lose weight in the thigh area. Let's see what they are.

Exercise 1 - Strengthen the muscles
Spread your legs, place your feet towards your shoulders and come down to squat position with your hands clenched in fists in front of your face. Keep going down until your thighs are parallel to the floor and your buttocks even lower. Shift your body weight left and right by kicking with the opposite leg. Do 4 sets of 10 reps.

Exercise 2 - Inner and outer thighs
Spread your legs so that your feet are far apart, beyond shoulder width. Grab two small weights with your hands and stretch left and right until you touch the floor. Do 4 sets of 10 repetitions.

Exercise 3 - Wall Squat
Rest your back against the wall, keep your legs apart and bend them to the squat position without ever taking your back off the wall. Do 4 sets of 10 repetitions.

Exercise 4 - Scissor
Lie on your side, support your head with your hand and start lifting the leg opposite the side that rests on the ground. Do 30 repetitions without ever touching your still leg on the ground.

Exercise 5 - Bicycle
Lie with your back on the floor and simulate pedaling with your legs in the air. Try to resist up to 50 repetitions.

Exercise 6 - Legs extended
Lie on the ground, contract your abdomen and buttocks, and raise both legs in mid-air. Maintain the position without touching the floor. Do 4 sets of 10 repetitions.