Excessive fullness of the hips and legs is a problem that worries not only modern women, but also men of all ages. In order to achieve an excellent result, you need to collect willpower into a fist. Drying your legs in combination with a proper, balanced diet can lead to excellent health and weight loss in the desired area. A set of exercises must be selected for each person individually.
Get rid of body fat
It is widely believed that there is no more effective exercise for losing weight than standard swings to the sides and forward. This makes some sense, but not if there is strong body fat. In order to effectively eliminate them, you will need exercises involving more energetic movements.
You can not concentrate on only one problem area, it is important to train the whole body. Drying the legs should be accompanied by exercises that will give an attractive look to the figure.
The main task is not just to give your feet a sporty look, but also to get rid of the accumulated fatty layers. Comprehensive exercises with proper and regular performance will give excellent results soon.
Regular classes:
- Three days during the week should be devoted to the cardiocomplex of training specifically on the hips and legs.
- The other two days will require the implementation of strength exercises to tone the remaining muscles.
Drying the legs and buttocks implies, in addition to training, proper nutrition. During the period of time when you will lose weight in problem areas, try to avoid the use of fatty foods and carbohydrates. If you follow the calorie intake, then the result will appear much faster than you expect.
Cardio Exercises for Hips and Legs
To perform a set of training, you need a jump rope and any cardio simulator. The first thing you will need to do is stretch your legs. Muscles always need to be cooked. After warming up on the simulator, you can already start jumping rope. Drying the legs will give a positive result only if during the exercise you will give all the best.
What the training consists of:
- Performing on a rope on two legs 100 jumps.
- 50 squats (we tighten the stomach, we straighten, the feet are parallel to each other).
- We return to the cardio trainer and give the muscles a little rest, perform 5 minutes of exercise on it with medium intensity.
- Another 100 rope jumps.
- 50 twists per press.
The ideal time for a workout is one hour. However, you can’t overstrain yourself right away. Start gradually, increasing each time. As you can see, drying the legs is not so easy, because it requires the presence of willpower. But no one said it would be easy.
Simple leg exercises
Regular strength exercises also give an excellent effect in a short time. They will need special rubber tape and dumbbells weighing at least 6 kg (over time, you need to bring it to 12 kg).
Before starting the power loads, do not forget that you need to stretch your legs. Rope jumping (at least 300) or a simple run for 10-15 minutes are perfect. After the warm-up, you can already start exercises with dumbbells.
Squatting with dumbbells weighing 6-12 kg
Exercises for drying the body should be intense, especially when it comes to giving the proper look to the hips. Simple squats with dumbbells are great for this . You can start with a weight of 6 kg, gradually increasing it.
To start squats, you need to straighten your back and properly draw in your stomach. Make sure your heels do not come off the floor. Squats should be performed slowly in order to achieve a greater effect. Three approaches of 12 times - the best option for a beginner, then the intensity increases.
It is important that between sets the rest is no more than 30-40 seconds.
Barbell exercises
Before lifting the bar, be sure to consult your trainer. He must choose the optimal load depending on your weight and gender. After this, slowly perform squats with a barbell in your hands. This is a very effective exercise that gives the calf muscles the proper shape.
Exercise Plie
Stand straight so that your legs are shoulder width apart. The feet should be turned so that the socks looked in different directions. We keep the dumbbells straight in front of us and slowly lower ourselves down into the squat until the hips are in a position parallel to the floor. In no case can you bend the pelvis, otherwise there will simply be no sense from the exercise.
Three approaches of 12 repetitions - this is the optimal intensity of the load. If you feel how the internal muscles work, then you are doing everything right.
Excess muscle mass
Very often, in both men and women, the legs may look full not for the reason that fat deposits have accumulated in this area. The cause may be large muscles and heavy bones. Drying the legs and hips in this case should contain a special set of training.
A popular mistake is refusal of strength exercises. This strategy is incorrect because it will not lead to a decrease in volume in the legs and hips.
You need to perform all the exercises that were listed above, only with even greater intensity. Also, do not forget about the warm-up on the rope. The contract should be done at least 3-4 exercise cycles with an interval of rest no more than 30 seconds.
After you are done, go to bed early and rest. You need to fix the result with a half-hour run at medium speed.
Other effective exercises for drying the body:
- A ride on the bicycle.
- Roller skating.
Proper nutrition
It is important to understand that drying the legs and buttocks for girls is not weight loss. The main task is to rid the problem areas of subcutaneous fat, while preserving muscle mass. For this reason, it is important to monitor diet and fluid intake.
Leg drying for girls should be accompanied by a decrease in the diet of foods that contain fats and carbohydrates, because they contribute to the formation of body fat. Forget about processed foods and other harmful products - the lower their consumption, the faster you will achieve the desired result.
The menu for the day should be designed in such a way that protein predominates in it. Boiled meat (it contains very little fat), vegetables and fruits, dairy products (low fat) are an excellent option. Eat as much natural dietary foods as possible, then exercises for drying your legs will quickly bear fruit.
Drinking water
Water plays a very important role for the human body. As you know, to maintain yourself in good shape, it is recommended to use at least two liters of fluid during the day. And if we are talking about the summer time, then more.
Drying legs and buttocks for girls is not always easy due to a small amount of fluid. The body is depleted, and it simply does not have enough energy to perform the exercises. If you decide to get in shape and engage in intense training, then try to use as much fluid as possible during the day. More water should be drunk in the morning, and a little less in the evening.
The required amount of water per day during exercise and diet is three liters.
Foot drying at home
The modern rhythm of life often just does not allow you to allocate time to visit the gym. What to do if you still want to lose weight from the buttocks and legs? Perform exercises at home. It won’t take you much time. But the combination of a proper, balanced diet and regular exercise will lead to the fact that you can quickly achieve an effective result.
In order to start practicing at home, you do not need to purchase expensive gym equipment. It is enough to have comfortable clothes and a simple rug.
Some exercises:
- We lay down on the mat, hands placed under the buttocks. We strain the press and begin to raise our legs as high as possible (be sure to keep them straight). This exercise has a positive effect not only on the legs, but also tightens the muscles of other parts of the body.
- Leg drying for girls would not be effective without strength training. You can perform them even at home. Get ordinary dumbbells, for a start, a weight of 6 kg is suitable, over time it can be increased. With dumbbells you can already perform squats, plies and some other exercises. The result will be no worse than after visiting the gym.
- There is no desire and opportunity to spend money on the purchase of rugs, special clothes for classes and dumbbells? Surely you have a jump rope at home. It is this projectile that can be safely called the most effective means to combat excess weight in the thighs and legs. Distribute the load for the whole day. For example, do 500 jumps at least three times a day. Increase this amount over time. The more you jump on the rope, the faster the result will be noticeable. And remember that in any workout you need to adhere to a diet, without it it is impossible to achieve anything.
- Daily jogs are useful for the general condition of the body and weight loss in the leg area. Spend 30 minutes in the morning or in the evening, and you can achieve the result even faster.
- If there are rollers or a bicycle at home, then jogging can be completely ruled out. During the ride, the leg muscles work very intensively, and for drying this is just what you need. Moreover, roller skating can be enjoyed as much as you like, combining business with pleasure.
To summarize
Of course, drying the legs in a week is almost unrealistic. But within a month it is quite possible to achieve the desired result. Take your will in your fist and start classes now.
What do you need:
- Exercise every day, the intensity of training is constantly increasing.
- Consume at least three liters of water without gas per day.
- Exclude fats and carbohydrates from the diet, focus on proteins, fruits, vegetables and other natural products.
With regular complex training, drinking the right amount of fluid and proper nutrition, you can lose weight not only in the legs and hips, but throughout the body. After a month of such a lifestyle, you will begin to feel much easier, your body will take on the desired shape, and your legs will look exactly as you always dreamed about.