The desire of young people to achieve world standards of beauty often ends disastrously for themselves. Girls are losing so much weight that their legs are barely able to support their bodies. Naturally, there is no need to talk about the beauty of such excessively thin legs. And in general, skinny legs- beautiful only in photographs. But in life, thin, skinny limbs look miserable. And a girl with matchstick legs is unlikely to attract a handsome, athletic guy. What to do? - just read this article and find out how to pump up Thin legs a girl at home, and this will free the young lady from worries, stress and the reason to seek help from a paid fitness trainer...

The set of proposed exercises must necessarily take place against the background of a balanced diet. Classes should be systematic and alternate between each other. To prevent physical activity from harming your health and causing general discomfort, exercises should be done every other day or two, allowing the muscles to rest. But more about this at the end of the article...

Answering the question: how to pump up a girl’s skinny legs at home, we will give an approximate set of simple exercises that can more than be done outside a fitness center or gym. By the way, this complex is often used by novice bodybuilders and fitness models.

Before directly performing the main list of exercises, it is recommended to stretch your muscles; this is especially important if your daytime work is mostly sedentary. Warm-up complex - no less important point in this program for training thin legs. First of all, we warm up all the ligaments and joints, this is the only way to avoid injuries. Walking on your heels, toes, and on the outer and inner edges of your feet is perfect for this. Also, in a sitting position, we twist our feet in different sides. We've warmed up a little - it's time to warm up. You can do this by jumping rope a little and doing simple exercises morning exercises. That's it, we are ready for the main work.

Since our main task is the fight against thinness, we need to gain volume by increasing muscle mass. That is why you should not do many repetitions in the approaches, as in the case of cutting excess weight and fight against subcutaneous fat, but not enough, but with an impressive load, so that there is at least some sense. But where can you get it at home? The gym is full of all sorts of barbells and dumbbells... But what about at home? We'll tell you a couple good recipes from personal experience:

• Even if you don’t have collapsible dumbbells at home, pick up plastic bottles filled with water. By the way, the water level can also easily regulate the load.
• The barbell can be replaced with a shoulder backpack filled to the top with something heavy.
• Purchase Velcro weighted cuffs. They are cheap now, but there are so many benefits from them! They come in different weights, so choose one to suit your taste. They will be useful to us in our complex.

So, you need to work a little, but a lot with maximum weights, - then there will be a benefit in increasing the thickness of our legs. In this workout program, each individual exercise works a different muscle. Therefore, in order to pump up the volume, the complex must be worked out completely at each lesson.

Squats with a load.

First of all, squats help keep the muscles of the lower extremities in good shape. We all know how to do them, but in the case of working on gaining mass, we need to squat with additional load so that when performing 10 repetitions, the last 2 are barely given to us.

"Pistol."

An interesting option is also possible: weight squats without any additional weights at all. They need to be performed as follows: leaning your back against the wall, stretch one leg forward, and begin to squat on the second - “pistol”. The starting position gives the movement its name due to its visual similarity to a weapon. On the first day of classes you should not do more than 10 squats. As you acquire skills and training, their number can be gradually increased. Having gotten used to such loads, to enhance the effectiveness of your exercises, you can take dumbbells in your hands; at home, any of the above-described weights will do: plastic bottles filled with water, heavy books, etc.

Lunges with a load.

Stand straight, feet together. We take dumbbells or bottles of water in our lowered hands. While holding the load, we do lunges with them. Lunge forward with your right leg, transferring weight to it, sway and spring in this position, then return to the original position. Same thing with the left. The number of repetitions is up to 15. The more additional weight, the more effective the exercise is for you.

All kinds of swings and abductions of the legs.

To pump up, we put weighted cuffs on the ankles and perform all kinds of swings and abductions while overcoming resistance:

• Stand upright. We move our right leg to the side, lifting it as high as possible. Do 10 lifts and lowers, change to the left. To increase the tension in the target muscles, try to go slower.
• The initial position is the same. Swing forward, alternately with each leg. Minimize the force of inertia and other elements of cheating.
• Get on all fours with your palms and knees touching the floor. Do energetic back-and-up heel kicks. First 10 times with one, then the same number with the second. The exercise perfectly pumps the muscles of the buttocks.
• Lie on your left side. Palm right hand rests on the floor in front of the chest. The right leg rises up to the maximum, then into an i.p. The same for the left. Up to 25 times;
• We also lie on our left side, with our head on our left hand. We leave the left leg straight, and the right foot is placed in front of the left knee. In this starting position, raise your left leg as high as possible and lower it back. When lowering, we try not to touch the floor surface. Up to 25 repetitions each;

All of the above exercises are designed for the muscles of the thighs and buttocks. And we pump up our calves using the following exercises – raising on your toes and walking on them. Low load? – pick up weights. Still not enough? – do it on one leg, bending the other at the knee and pressing it to your butt. Taking into account the fact that the calf muscles are one of the most “stubborn”, it is advisable to do the maximum number of repetitions. That is, for each approach - at least 30 times.

So, we looked at the basic strength exercises for gaining muscle mass in your legs at home. However, it is worth paying your attention to a number of important aspects:

1. Nutrition,
2. Recovery,

Each of these points can reduce all your attempts to zero, further about each of them in more detail...

Nutrition.

The rapid growth of muscles, and, consequently, the volume of your skinny limbs, is simply not possible in principle without proper nutrition. However, not every food is healthy. A protein diet is necessary for muscle growth. The necessary proteins are found in eggs, and it is the egg whites that need to be consumed, and the yolks should be thrown away, there is too much bad cholesterol. Do not neglect dairy products, in particular cheese, cottage cheese, kefir, milk. True, all this should be low-fat. From meat you can consume turkey, squid, chicken breasts, lean fish and beef.

To increase endurance, fruits and vegetables are necessary, in addition, they are an excellent source of carbohydrates. Carbohydrates can also be obtained by consuming cereals such as buckwheat and oatmeal.

Recovery.

Work with large scales by definition, it requires that the muscles receive complete rest after the tested load. Therefore, the regularity of training should be as follows - 2 times a week, no more often! Otherwise, your muscles simply won’t have time to recover, and there will be no results. By ignoring quality rest and overdoing it, you are more likely to take a step back than forward - be sure to keep this in mind!

Aerobic training.

You also need to be careful when running. It certainly trains your legs, but it also helps you lose weight. In general, in all its variations it is contraindicated for you, because it loses weight, and you need to gain it. Therefore, forget about running, cycling, active swimming, energetic dancing and working on all types of cardio equipment. Until you reach the desired volume of your thigh, it is better for you to give up all this...

Well, now we can safely say that on the question indicated at the beginning of the article, you know everything! Congratulations to you! Train and improve your appearance. Well, how? – we will definitely advise!

IN Everyday life One way or another, the muscles of the legs and buttocks are involved. But such loads are small and not enough to gain muscle weight in the legs. In the gym there will definitely be equipment for bending and extending the legs. Exercises for the leg muscles can be performed lying down or sitting. Three times a week will be enough for your legs to acquire the desired shape in a month or a month and a half.

The flexion and extension of the legs in a lying position works great on the back of the thigh. The result will be noticeable much faster. The exercise is easy to perform. It is necessary to remember little secret: the legs do not need to be extended at the joints; a small amplitude contributes to a good load on the thigh muscles. You can conduct 2 classes per week, perform 4 sets of 12 repetitions of the exercise.

A machine called “butterfly” will be effective in combination with other exercises (lunges, swings, squats). You won't be able to pump up your legs using only this exercise machine. When choosing a weight, you need to sensibly assess your level of preparedness.

If the first approaches were performed without much effort, and the last ones, as they say, “gritting your teeth,” then the weight was chosen correctly, and such exercises will contribute to the growth of muscle mass.

If nature has not blessed you with beautiful legs, then you can fix everything. An experienced trainer certainly knows how to pump up his legs, but to achieve desired result, you won’t need to resort to his help and go to an equipped gym. A few exercises will help build up your calf muscles in a couple of months. Only in combination with daily exercises is it necessary balanced diet. So that the results do not keep you waiting, you need to create a schedule of classes.

They should be regular at a convenient time. If you pay attention to your legs, or rather the muscles of your legs, for 40 minutes every day, then after a month the effect will be noticeable. During the course of exercises, it is necessary to modernize them, add weights so that addiction does not occur. As before any other activity, first you need to warm up your body to avoid tingling in the left side and other ailments. The legs should be rubbed with massage movements.

Running is an excellent way to train muscles. IN Ancient Greece The popular motto was: “If you want to be healthy and strong, run.” Indeed, running affects all muscle groups and helps build muscle mass. What’s good about this exercise is that it can be performed both in the gym and in the fresh air. When running, a lot of stress is placed on the calf muscles.

You can start your first lesson with a fifteen-minute run, and over time increase its duration by five minutes. Short-term accelerations will be of great benefit; later they will help you run distances at greater speed.

Squats are great for targeting your calf muscles. But you won’t be able to achieve any results if you do the exercises incorrectly.

The feet should not lift off the floor, the back should be straight, and the thighs should be parallel to the floor. At first, 20 squats will be sufficient, then the load can be increased to 80-100 squats in one approach. Can be added to this exercise weights in the form of a dumbbell or barbell.

Kick-ups are also good for pumping up your leg muscles. It is necessary to lift your heels off the floor to the maximum height.

Ten sets of four lifts will be sufficient. A similar exercise can be performed by raising your toes instead of your heels. Many girls are afraid to start exercises to pump up their legs, because after squats or other exercises, their legs supposedly take on a masculine shape. But only moderate training and the right approach will help avoid such transformations.

A simple exercise - raising your legs to the side can be easily repeated at home. You need to find support; the back of a chair can serve as it. Place your feet shoulder-width apart, lean on a chair, and your back should be parallel to the floor. In this position, lift your leg to the side, hold for a few seconds in a raised position, then slowly lower your leg. Repeat alternately for each leg 12 times. This exercise works on the inner and outer sides of the thigh.

How to pump up your legs? Exercises that combine jumping and squats work the muscles of the buttocks, thighs and legs. It is necessary to squat so that the angle at the knees is 90 degrees, then tilt your torso slightly forward and jump up as high as possible.

You should do 15-17 repetitions, and then move on to other exercises. The fitness ball is perfect for exercising physical exercise. You need to lie with your stomach on the ball, lean your hands on the floor to create support, bend your knees and at the same time connect your feet. Stay in this position for 15-20 seconds, do 5-6 approaches.

You can purchase one useful jump rope equipment at a sports store. You should interrupt your daily activities with physical exercise breaks and jump rope at least 5 minutes a day. You can involve children in this activity; training in company is more fun.

If doing exercises or using machines is too exhausting, and the dream of beautiful legs does not leave you, then you should buy a massager. There are devices that are worn on the desired part of the body, in this case on the area calf muscle, and the vibration makes the muscle work. The same load is created as when running or squats.

If you combine all of the above methods of training your leg muscles with proper nutrition, don’t be lazy, and spend time on your legs once a day, then even the shortest skirt can easily appear in your wardrobe. Stares from men on the street are guaranteed.

Slender Beautiful legs- this is the dream of every young lady, regardless of her age and build. But the concept of “slim and beautiful” does not always include the definition of “thin”. After all, often too thin legs become more of a complex for a girl than a reason for pride. But if desired, any woman, regardless of her initial parameters, can make her legs beautiful and attractive. True, this will require a lot of effort. We will talk about how to correct the situation in our article!

For those who want to make their legs thin and slender

There are a huge number of ways to achieve slender legs. But you should prepare in advance that working on yourself will be long and possibly difficult.

How to achieve this?

Three main ways will help the girl with this.

As a rule, you should start with it, adding sufficient physical activity to a competent diet.

It is necessary to remove from your daily menu all fatty, smoked, and too salty dishes and foods. The basis of the diet can be boiled or baked fish, meat and chicken, as well as fresh or stewed vegetables, fruits in any form, nuts, cereals, fresh dairy and dairy products.

As a snack, you need to get used to eating not the usual sandwiches, but, for example, toast made from grain bread with a piece of lightly salted fish, an oven-baked tomato, a handful of nuts, a banana, or drinking a glass of kefir. Strictly adhering to this proper nutrition, you can make your legs and thighs thin.

Wraps

Special wraps help to cope not only with cellulite, but also with extra centimeters on the hips, buttocks and calves. At the same time, it is not necessary to go to a beauty salon; you can do them at home. The most effective of them are hot wraps. During and for some time after such procedures, the process of fat breakdown occurs, toxins are removed from the body, and the legs become noticeably slimmer and thinner.

First option

For the first option, you will need to heat a couple of tablespoons of natural bee honey in microwave oven, mix them with the yolk of one egg, and also add a few (1-3) drops of any essential citrus oil. Next, this mixture is applied to the entire surface of the legs, and then covered with cling film. The wrap lasts about twenty minutes, after which the entire mass is washed off with warm water.

Second option

For the second option, you will need to take almond (or more budget-friendly sunflower) oil, add juniper to it, and then lubricate the legs with the resulting oil mixture and wrap in cling film. This wrap also lasts about twenty minutes, after which the entire mass is washed off in the shower.

By the way, after the mixture is applied during each wrap, it is recommended to move thoroughly and warm up. You can also wear warm pants over the film.

Exercises

And, of course, you can’t do without physical activity. The following is an example of a fairly simple and yet effective set of exercises. It needs to be done every other day.

This complex primarily includes squats. For example, you can squat on one leg, extending the other forward and leaning sideways against the wall. There are a huge number of options. Repeat - 15 times. The complex should include at least two variations of squats.

It is also helpful to raise your legs 90 degrees while lying on the floor and extending your arms along your body. Repeat - 30 times.
This also includes the well-known “bicycle”, when lying on the floor you need to turn imaginary “pedals” with your feet. Repeat - within 10 minutes.

And finally, swings. To do this, you need to lie on your side with your legs extended. And then raise your upper leg as far as possible. Repeat - 20 times with each leg.

How to make toned legs look thin

If as a result of regular physical activity If your legs become not thin, but pumped up, then this problem can be quickly corrected by changing your training system. Firstly, the loads should be reduced, but made more frequent. Secondly, there should not be long pauses between them, and the same pace should be maintained for at least 15-20 minutes. And thirdly, the weight on the simulators should be chosen small.

You can also “dry out” with a special diet, eliminating flour, sweets and any foods that contain starch.

For those who see thin legs as a problem

But thin legs do not always please their owner. Sometimes they become the reason for the most real experiences. Especially if the thinness is too obvious. But this problem can be dealt with in a variety of ways.

As a rule, excessive thinness of the legs is either individual feature human figure, or as a result of a long-term strict diet.

In some cases, the legs become too thin due to anemia or a serious lack of vitamins in the body. Only a specialist can determine the main reason.

What to do?

First of all, you should review your diet and, if necessary, make it more nutritious. If the cause is a lack of vitamins, then you need to introduce as many fresh fruits and vegetables into your diet as possible, or even purchase a special vitamin complex at the pharmacy.

And, of course, it is unlikely that you will be able to do without appropriate exercises. More about them below.

How to pump up very thin legs and make them beautiful

There are a huge number of exercises that will help improve the shape of your legs and make them more sculpted and slender. It is important to remember the basic rules for their implementation. To tone up your legs, exercises should be performed at a slow pace and long, exhausting workouts should be avoided.

For example, you need to squat at least 15 times in one approach. In this case, the back should be perfectly straight.

1. You will need to stand up straight, place your feet shoulder-width apart, and hold a small rubber ball between your knees. Next, you need to alternately squeeze it with your legs for five seconds, then relax your legs for one second. Repeat - 20 times.
2. You need to sit on a chair, facing the back. Holding on to it with both hands - then rise, then fall back. The feet should not leave the ground during the process. Repeat - 30 times.
3. Pose - straight back, feet shoulder-width apart. Next, you need to slowly rise on your toes, and then squat slightly, spreading your knees in different directions. Repeat - 20 times.
4. In the case under discussion, walking on your toes (repeat - at least 80 steps), as well as exercising on a special exercise bike, will be very useful. If you don’t have access to such a device or a regular bicycle, you can simply replace them with an exercise called “bicycle”. Lying on your back, you need to raise your legs up and spin imaginary “pedals”. This exercise is performed for at least 15 minutes. The same time is recommended for training on the appropriate simulator.

For those girls who do not have time to play sports, you can, for example, simply switch from public transport or a car to a bicycle. The effect will be simply amazing. After just a couple of weeks of such trips, a clear relief will begin to appear on your legs.

Special exercises for thin calves

To make your calves more voluminous and expressive, you should also perform special effective exercises.

The most effective thing in this case is raising on your toes. To do this, stand up straight and place your feet shoulder-width apart. Next, rise on your toes for a count of “one,” and then lower back onto your heels for a count of “two.” Repeat - 30 times. To enhance the effect, you can pick up dumbbells.

Walking on toes, which was mentioned above, also falls into this list.

To add variety to your workouts, you can also raise and lower your feet from toe to heel while sitting on a fitball, standing at the edge of a step platform, or doing it at a slow pace with weights. The number of repetitions can be increased each time. Professionals recommend training every other day to achieve the desired effect.
Of course, it is best to do this under the close supervision of an experienced professional trainer. In this case, he will be able to warn the student against a variety of possible errors and correct his exercise technique in time. Otherwise you will have to do it yourself. But, if it is not possible to visit Gym, then you can practice on your own at home. It is best to do this near a mirror so that you can observe yourself from the outside during the entire process.

Video: Exercises to create perfect legs

My respect, gentlemen and especially ladies! Today we are treated to a simply amazing article, and all because it is from women. In it we will give an answer to this question - how to make your legs thin . From just one reading, your legs will become much slimmer and more attractive, so read to the end and absorb every word.

If everyone is assembled, then let's get started, let's go.

How to make your legs thin: a set of measures

I'll start from a little distance...

Show me a woman who is happy with her appearance and who does not want to improve it even a little. Beauty is a terrible force and a woman’s main weapon in the fight for a higher-ranking male. I don’t know if young ladies are aware, but almost all men are attracted to beauty, and for them (us), attractiveness is the main factor in assessing her as a potential partner. It’s not for nothing that there is such a saying - a man loves with his eyes, so this is really true. We have enough 8 seconds of contact with the lady to understand whether the game is actually worth the candle, and whether it is necessary to fuss at all :). Although scientists say that men evaluate women from top to bottom, practice shows something different. I have noticed more than once that guys first fix their gaze on a woman’s legs, then her hips and upwards. Moreover, this is quite natural if you look at the lady from behind, because there is no face there.

In this regard, the requirements for this part of the body (legs) from the male population become quite unambiguous. They want to see their companion's legs long, slender and in short skirt). It is also worth saying that the dominance of glossy magazines and catwalk models is doing their dirty work - men are becoming very picky about the shape and dimensions of their chosen one. In this situation, the ladies have only one thing left to do - pick up their feet and work on themselves, in fact, that’s what we’ll do today.

How to make your legs thin? One of the most pressing problems of girls, it can probably only be compared with such -, and of course,? When you look at all these “hows”, the meaning of the statement becomes clear - beauty requires sacrifice, and I would like to erect a monument to all active workers working in this direction. Well, that’s enough of the lyrics, let’s get to the point.

How to make your legs thin: debunking the main myths

First of all, I want to say that no miracle cures have yet been invented that would help make legs slender. Wraps, creams and other similar tools are all a dud; without your own plowing and working on yourself, you cannot achieve thin legs.

Secondly, fat does not disappear locally, i.e. You cannot make only the left or right buttock lose weight, only the upper or lower body. Fat leaves immediately from everywhere, and from problem areas in the very last place.

Third - the most effective ways to make your legs thin is:

• following a diet;
• special aerobic exercise;
• special exercises.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

How to make your legs thin: everything you need to know to lose weight

For the most part, a woman’s thighs and legs begin to lose weight when her percentage of subcutaneous fat approaches 18% . To find out the current percentage of body fat, I recommend measuring yourself using the materials in the article. In general, if you don’t know whether you have problems with excess weight, then the following table will help you figure it out.

In addition, it is worth understanding that two women of the same weight may not experience the desire to lose weight or have slender legs, so compare.

How much (and how quickly) you are able to lose weight in your legs will depend on, and in relation to young ladies it would be more accurate to say - on.

In general, the problem of losing weight in the legs and hips is associated, first of all, with the natural processes occurring in the body of any productive woman. It consists of the accumulation of fat deposits in the abdomen, legs and thighs as a result of a woman’s preparation for pregnancy. Only later, how negative factors swelling of a woman, poor nutrition, stress and an unbalanced regimen.

Not many women know that the effectiveness of losing weight in the hips depends on the initially correctly chosen strategy. And in order to decide on it, you need to know what type of hips you actually have.

Do you think that you have fatty or muscular thighs, or maybe you don’t know at all? To determine this and understand whether it is necessary to “lose fat” from the thighs or lose muscle mass, I suggest taking a simple test. It consists of three steps:

1. straighten your leg;
2. tighten your thigh muscles;
3. pinch with your fingers upper layer fat and skin.

If the fold of the fingers is quite significant (something to hold on to), then you have fatty thighs and most likely problems with cellulite. Therefore, you must first adjust your diet and add cardio activity to burn fat. If the tuck is small, you have muscular thighs with little fat. The strategy for losing weight in the legs in this case should be based on special fitness exercises.

Let's look at it in a little more detail...

Fat VS Muscle thighs

The first type is when the legs themselves may be thin, but overweight (layer of adhering fat) does not allow you to see their slimness. Therefore, the main emphasis should be on aerobic activity and proper dietary nutrition. When the total fat burns, you can start making your legs slim.

The second type is large muscular thighs. If you think that only men can have big legs, you are mistaken, it happens that a lady has an impressive hulk of a ship :) - wide bones and dense muscles. The muscles themselves are made up of bundles of muscle fibers that vary in size. Representatives with muscular thighs have a higher proportion of type II large muscle fibers (which are usually found in sprinters or strength athletes), compared to type I fibers (in endurance athletes). Muscular thighs give big full legs. They (hips) respond well to the special foot load and vary in size.

In this case, you need to understand that while you can get rid of fatty thighs, you cannot move (move) muscle fibers. To achieve slim legs, you need to pay attention to the following factors:

• You don't have a genetic tendency to have big thigh muscles, but you do have a natural tendency to gain muscle through exercise. In other words, your workouts have made your legs bigger. (you are overloading them). This could be exercise on a treadmill, elliptical trainer, ice skating, etc. Similar types activities in an attempt to make thinner thighs have had the opposite effect. You need to reconsider your training strategy and remove these “thigh-building” exercises;
• you are genetically programmed to have big muscles (mesomorph body type) but also have a lot of fat around your muscles. Those. You have a lot of muscle and a lot of fat in your legs. “Removing” fat from the inner and outer thighs will significantly reduce the volume of the legs and make them thinner.

To know how to lose weight in your thighs, you need to understand what they are “constructed” of, in other words, let’s delve a little deeper into their anatomy.

So, there are several “layers” that contribute to the volume of the thigh.

The first layer is the skin, then there is a layer of fat ( yellow) . This fat surrounds the thigh muscles. As you gain weight, the yellow layer becomes much larger, and it spreads your hips wider. Beneath the fat layer are muscles (red). When a person trains with weights in general and especially actively works the hips (squats, lunges, deadlifts), then the red layer becomes larger, which leads to enlargement of the legs.

That's why when solving the problem of how to make your legs thin, you need to think about both fat and fat. muscle mass. Both parameters are adjustable both up and down and affect the proportions of the hips.

Well, I think that's enough theory, let's move on to...

How to make your legs thin: the practical side of the issue

I would like to immediately apologize to the reader for being disappointed again in terms of the number of letters in the article. Initially, it was planned to write everything quite culturally and tell all the information in one part. Now that the article has already exceeded quite a decent number of characters, and we are still, as they say, not in sight :), I realized that we cannot do without the second part. Well, that’s what we’ll do, in this one we’ll look at two factors for losing weight – nutrition and aerobic activity, and in the other part – specialized “weight loss” exercises for the legs.

So let's start with the first one.

No. 1. We are lining up proper diet nutrition

The fundamental principle of losing weight in the legs and thighs is to improve (accelerate) metabolism. It is also necessary to improve the functioning of the liver, ridding the body of toxins.

Your basic habits should now be:

• minimum consumption 1,5 liters of water per day (preferably 2 liter);

In the morning on an empty stomach you need to drink 2 glasses of water and then 200-250 ml before each meal.

• drinking green tea, tea with rosehip infusion.

These drinks can rid you of toxins, remove toxins and improve the speed of enzymatic reactions in the body.

• consumption of vegetables and fruits both in and outside of main meals.

Include vegetables in your diet: broccoli, spinach, green salad, cucumbers, tomatoes, pumpkin. The following diuretics (diuretics) are perfect for fruits: watermelon, melon, plums, apricots, also lean on grapefruit, bananas, green apples, avocados.

• Eliminate all fried, fatty and salty foods from your diet.

In fact, people don’t notice how they consume instead of what they should. 30-40 grams of healthy fats per day 60-100 g unhelpful. We get the latter from various work-office snacks and “tried it when I was cooking for the family.” Your priority cooking method should now be boiling in water, a double boiler, or a microwave (baking).

• exclusion of various food flavorings.

These include mayonnaise, sauces, dressings and other jar-lid dirty tricks. If the food seems bland, use natural seasonings - garlic, thyme, coriander, basil, suneli hops.

• consumption of indigestible fiber.

Fiber-rich foods should definitely become part of your diet. It envelops the walls of the stomach, prolonging the feeling of fullness in the body. The main sources of such drag are...

In general, the best and cheapest source of dietary fiber is bran from the pharmacy. (for example, Dr. Dias brand). They are packaged in small bags (according to 200 gr), contains only pure product and cost about 30-50 rubles They should be washed down with plenty of water and taken as 30 minutes before eating.

• eating lean protein and seafood.

Substitute for Various Pseudo-Meat Substitutes (sausages, sausages, etc.) to complete sources of protein. These include: eggs, dairy products, cottage cheese, poultry, rabbit, turkey. Give preference to lean meats - lean beef. Also include fish in your diet - tilapia, tuna, mullet, salmon, salmon and seafood - squid, milk.

• consumption of long-term carbohydrates.

Long carbohydrates are those that are not fast :), i.e. they gradually feed a person with energy without causing spikes in blood glucose. Include in your diet - brown/dark rice, buckwheat, wholemeal bread.

• eating the right fats.

Many ladies are afraid of fats like fire, thinking that they make them fat. This is not entirely true, the body needs PUFAs (omega 3/6/9) and monounsaturated fatty acids to a greater extent, and trans-isomers and saturated (butter, margarine) fats should be kept to a minimum. Use a variety of healthy fats as a source (walnuts, almonds) and sunflower seeds (sesame), and olive oil.

• eating the right sweets.

Girls have a big sweet tooth, don’t feed them bread, just give them some tasty treats. Therefore, the complete exclusion of sweets is simply a disaster for them. Therefore, replace your usual sweets (sweets, desserts) on , dark (up to 70% cocoa) chocolate, fitness bars.

• increasing the number of meals.

Many young ladies think that the fewer times a day I eat, the slimmer I will be. Surely your current nutrition plan includes 2-3 x one meal and often with a messed up schedule ( different time) . You need to adhere 4-5 single mode at the same time. In general, and why, you can read in the corresponding note at the link. The number of calories during the day must be kept from 2000 before 2200 kcal (women aged from 19 before 30 years) And 1800-2000 (women from 31 before 50 years). Most likely, your current caloric intake needs to be reduced by 250-500 kcal to start losing weight.

These were, so to speak, general tips, now let's look at the specific menu on 1 a day that you can stick to for the purpose of losing weight (including in your legs).

Now let's move on to...

No. 2. Aerobic activity for losing weight in legs

Cardio exercise plays a significant role in losing excess fat. (including in the hips and legs). Therefore, if you want to have slender legs, for which men will go to the ends of the earth :), You cannot avoid them. The optimal number of activities for the development of the cardiovascular system is 3 per week, by 30-45 minutes (moderate intensity). High-intensity interval training and interval running are great for burning fat. (short runs at high intensity) although the last one (if used incorrectly) may cause enlargement of leg muscles.

If you have muscular thighs (for example, mesomorph body type), then avoid interval training and focus more on longer duration, moderate intensity cardio. Running on long distances not focused on the development of muscle fiber size, i.e. with it, your legs have limited (minimal) opportunities for growth. The result of running this way is that you build strong and toned muscles legs without building large thigh muscles and burning fat at the same time.

For women with fatty thighs, suitable types of aerobic activity that directly use the legs are:

• jogging;
• skating;
• walking on a staircase simulator;
• step, elliptical trainer.

The benefit from them is that, in addition to burning fat, the formation of “correct” leg muscles occurs. When working on exercise machines, you must remember that the load (resistance) should be small and the incline angle should be low, otherwise you can end up with big muscular legs instead of skinny legs.

Afterword

At all times, slender legs have attracted men's gaze. And if a woman knows how to serve them “deliciously”, then it just blows our minds :). Therefore, if you have set a goal - how to make your legs thin, you can be sure that you will be provided with gentlemen for the rest of your life. Well, we partially discussed how to achieve this goal in this article and will continue to do so in the next one.

That’s all for you, slender legs, my beauties!

PS. Is the question relevant to you, how to make your legs thin? Answers in the comments.

P.P.S. Did the project help? Then leave a link to it as your status social network- plus 100 points for karma, guaranteed :) .

With respect and gratitude, Dmitry Protasov.