Beautiful, slender, tanned legs are the dream of every woman. Alas, not everyone can boast of such dignity, but you really want men to look back, following your legs with their eyes.
Of course, no one can promise you that your legs will become perfect in seven days, especially if you are overweight. However, if you are determined, then even for such a period you can make your legs a little slimmer and more attractive. But at the same time it is worth observing proper nutrition and eliminate all harmful products.
Of course, after the end of 7 days, you should not stop there, but continue training, then in a month or two you will see a completely different image in the mirror.
Slim legs in a week: exercises
Without physical intervention, it is impossible to make legs slim and beautiful, you can’t even dream of it. Therefore, we will focus on exercises that will help you with this. In the first 7 days, classes must be carried out daily.
On the first day, each of the exercises is done for 5 minutes, on the second for 7 minutes, and on all other days, the time increases to 10 minutes. That is, starting from the third day, your classes will be held for an hour. Of course, at first the muscles will hurt, but think about the result, it will ease the pain.
The best thing about these exercises is that they can be done at home with improvised means.
Exercise number 1 "Squatting with a load"
This exercise will help to work out the muscles of the thighs and buttocks. This must be done with a weighting agent, as an option, you can take a bottle of water or dumbbells. It is best to start with a weight of 1-2 kilograms, gradually increasing the load to 10 kg.
So, put your feet a little wider than your shoulders so that your heels are on a slight hill, literally a couple of centimeters. The back must be straight. We inhaled, as we exhale, we begin to squat, until an angle of 90 degrees is obtained. Inhale - get up.
Exercise number 2 "Lunges"
Here, in addition to the hips and buttocks, the muscles of the lower leg are worked out. The back should also remain straight. Exercise can be done with elevation, you can without. If you want with it, then the left foot must be placed on the platform (or what is available). While inhaling, lunge forward with your right foot so that you get a right angle, while exhaling, return to the starting position. After 20 repetitions, the leg must be changed.
Exercise number 3 "Lifting on toes"
The calf muscles are involved here. For this exercise, you need to stand on a small hill so that your heels hang down. Here you can hold on with your hands, but only so that there is no emphasis on them. As you inhale, rise as much as possible on your toes, as you exhale, lower yourself. Don't bend your back.
Exercise number 4 "Leg raises"
The muscles of the thighs and buttocks will work here. Lie down on a raised platform, about 30 cm high. You need to lie down so that your legs hang down. When you inhale, you strain as much as possible gluteal muscles and raise your legs up, on the exhale - return back. The legs should be kept close together, you should not bend, the back should remain straight. You can hold on with your hands for convenience, but do not help them.
Exercise number 5 "Raising the pelvis"
In this exercise, the muscles of the thighs and buttocks are most involved. To perform, lie down on the floor, and put your legs on a hill, they should be bent at the knees. You can put your hands where you like. As you exhale, lift the pelvis as high as possible, and so linger for 3-5 seconds. On an inhale, we descend back.
Exercise number 6 "Raising legs on the side"
The muscles of the most problematic female zone are involved here, inner surface hips. To perform, you will need a platform or hill on which you can put your foot while lying on your side.
So lie down on your side right leg bend at an angle of 90 degrees and lay on the platform. When exhaling, you need to tear your left leg off the floor as much as possible, lower it as you exhale. At first, this exercise will be very difficult, but with constant training you will succeed. For each leg, do at least 20 times.
All these exercises will help you achieve your dreams, but do not forget about nutrition and cosmetic procedures, they will also be good helpers in the fight for the desired body. And most importantly - training should be regular, and not from case to case.
Video on the topic of the article
Men's attention, along with a woman's face, figure, bust, is invariably attracted by slender beautiful legs. But the leg muscles are easily overgrown with fat, which is quite difficult to get rid of. Many women have seen from their own experience that this or that diet often allows you to lose weight in the abdomen, chest, arms, but not in the hips or legs. , buttocks and lower legs allow you to make your legs slim, do not hide their fullness with trousers or a long skirt.
Why exercise is necessary for slender legs
To make legs slim and beautiful, to remove body fat, one diet is not enough. Restricting the diet allows you to lose weight, but it does not always look beautiful.
In addition, it is often difficult to predict exactly how weight loss will go. It is determined by the type of physique, various individual characteristics. Some go on a diet to make their legs slim, but instead of reducing the volume of the hips and legs, they lose weight.
Leg exercises allow you to give a more targeted load to the muscles, achieve their necessary harmony and beauty, as well as correct other figure flaws.
Do not make the mistake of trying to make your legs slender with some exercises on the hips or buttocks. You need to start with training abdominal muscles. The fact is that these muscles are involved in the performance of a wide variety of physical movements - including flexion and extension of the legs.
The quality and effectiveness of the exercises for the legs depends on the strength of the abdominal press. Therefore, with undeveloped, weak abdominal muscles, it is very difficult to make the legs slim and beautiful.
Exercises for office workers
Even with sedentary work it is easy to find a little time for simple exercises for slim legs, strengthen abdominal muscles, improve. For their implementation, you will need a stable chair or chair without wheels.
- Stretch straightened legs at a right angle to the body, perform several turns in one direction and the other.
- Stand behind the chair, one hand on the back, while inhaling, raise the other through the side up, while pushing the leg of the same name back. As you exhale, take the starting position. Repeat for the other side.
- Perform the previous exercise, leaving the leg to the side.
- Stand behind a chair, palms on the back. Squat, keeping balance with straightened arms.
- Sitting, perform alternating movements up and down with straightened legs, imitating scissors.
Exercises for slim legs
It is best to practice outdoors or in a well-ventilated area. Starting with a small number of repetitions (4-5) should gradually increase them.
- Sit on the floor, legs straightened, feet slightly apart. Bring the feet together and tighten the muscles, linger in this position.
- The starting position is the same. Pull the toes of the feet away from you to the floor, then towards you.
- Sit on the floor, legs straightened, arms supporting the body from behind. Bending your legs and lifting them off the floor, pull your knees up to your chin, clasp your hands under your hips.
- From a sitting position on the floor, without kneeling, take a standing position without the help of hands.
- Sit down 15-20 times (on inhalation the body moves down, on exhalation up).
- Jump through 15-20 times.
- Lie on your back, arms along the body, palms on the floor near the pelvis. Perform leg movements as if riding a bicycle.
- Lie on your back, arms along the body, palms resting on the floor. Raise straightened legs vertically up, then spread through the sides, linger, then return straightened legs to the floor.
- The starting position is the same. Raise straightened legs above the floor at an angle of 30 and turn them into one. Then in the other direction along an imaginary axis passing between the legs.
- Stand straight, feet shoulder-width apart, palms clasped at the back of the head. Walk on toes around the room for 5 minutes.
- The starting position is the same. Raise the right leg bent at the knee so that the thigh is parallel to the floor, fix the position for a few seconds, return to the starting position. Repeat for the other side.
- The starting position is the same, but stand on your toes. Jump up, trying to land on your toes and without bending your knees.
- Stand straight, feet shoulder-width apart. Step forward with your left foot, straightened right foot rests on the floor with a toe. To make the legs slender, perform a few springy movements, then take the starting position. Repeat for the other leg.
- Stand up straight, palms on the belt, put a board 3-5 cm high under the base of the toes. Raise the body on the toes.
- Lie on your stomach, arms along the body. Tighten the buttocks and lift the straightened left leg as high as possible. Repeat for the other side.
- Get on all fours. Straighten the left leg so that the thigh and lower leg are parallel to the floor and at the same time pull the straightened right arm forward, feel the stretch in the back. Return to the starting position and repeat the exercise for the other leg and arm.
How to get slim legs fast
If the body is sufficiently trained and the goal is to quickly lose weight in the legs, you should use the following recommendations:
- Once a week, give the leg muscles intense physical activity, until you are very tired.
- In one day, run a hundred meters as fast as possible, 5-6 times.
- After another couple of days during training, perform as many jumps as possible (through a rope, bench, etc.)
After a month and a half, the legs will become noticeably slimmer.
Modified: 12/15/2018
What woman does not dream of having slender and beautiful legs? I must say that there are simply no women who are 100 percent satisfied with their legs. Hide your feet underneath long skirts and wide trousers - not an option. There are exercises that can turn the most ordinary legs into slender and attractive. So, our goal is to make legs beautiful. For this, exhausting workouts in gyms are not at all necessary, which greatly facilitate the wallet. Exercises for slender legs at home are just affordable and pleasant gymnastics for each of us. At the same time, we will consider the reasons why our legs of this harmony are so often lacking.
Why legs lose their beauty and harmony
The skin at a young age is quite elastic, the muscles are in good shape. The calories eaten do not settle with excess fat, but are spent very quickly. An active lifestyle helps the body stay lean and fit. In youth, the body is able to withstand the consequences of bad habits and malnutrition.
With age, activity decreases, we stop playing sports, and our body becomes unnecessarily lush and smooth.
It should be noted that women get fat in different ways. One loses her waist, another gets heavier ass, the third suddenly notices that her slender legs have become plump, like a baby's. Of course, this fact does not please anyone. Women decide on urgent measures: strict diets and gyms.
Diets, of course, give visible results. But often we lose weight wrong. Weight and volume are reduced, but flabbiness, sagging skin plus cellulite on the pope remain. Or, on the contrary, we lose weight unnecessarily, to such an extent that we become flat, with bulging ribs.
Exercise along with diet will help to achieve maximum results. In this case, the fat melts and the relief of the muscles is preserved. This is especially true for problem areas, from which it is quite difficult to drive away the hated cellulite and fat. We urgently get down to business and begin to perform exercises for slender legs.
Exercises for slim legs
You can't do without physical activity. Do not believe the advertisement: exercises for slender legs in a week! There are all kinds of sets of exercises for the legs. And all of them give results, if you do not shirk and perform them regularly for months. It's best to practice every day. Choose a set of exercises to your liking. Below in the article are the most common gymnastic elements.
Squats. Starting position: hands on the belt, straight back, feet shoulder width apart. Technique: slowly sit down on the count of “times”, while the knees should be in line with the feet, without turning to the side. To maintain balance, stretch your arms forward at the moment of squatting. Slowly return to the original position at the expense of "two". It is best to perform fifteen times, two sets. To prevent the muscles from relaxing, rest between sets should not exceed one minute.
Move your legs. We will need a chair or other support for this exercise. We stand near the support straight, we select the stomach, legs together. Swing the leg to the side at the expense of "one", we try to raise the leg higher and not bend over. We return to the original position at the expense of "two". We swing back to the count of three. Trying to feel the work of the muscles, we pull the leg as far as possible. We return to the original position at the expense of "four". Do fifteen repetitions of this exercise on each leg.
Lateral leg lift. We stand facing the support, keeping our back straight. Raise the leg slowly, but as high as possible. The sock should look at the ceiling. At the top point, we linger for five seconds, then lower the leg. We change the leg. You need to perform twenty-five repetitions for each leg.
Rolls. We get up on the floor, hands on the belt, feet shoulder-width apart. We squat, bending our knees, as low as possible. We transfer the weight of the body from one leg to the other without bending the back. When performing the exercise, the back should be straightened. Do ten rolls in each direction, two sets.
Scissors. Lying on your back, put your hands behind your head or stretch along the body, pull in your stomach. We put our legs at a right angle to the floor and spread them as widely as possible to the sides and bring them together again. The knees do not bend, the toes are pointed at us. Do 15-20 repetitions in two sets.
Lunges. Standing straight on the floor, we tighten the buttocks and stomach, we keep our hands on the belt. Take a wide step forward with your right foot. The knee of the right leg is bent at a right angle. We strain the press, keep our back straight. We return to the original position and do the same lunge with the left foot. This exercise targets the hamstrings and calf muscles. Perform 15-20 repetitions with each leg.
It only takes twenty minutes a day to complete these exercises. Every woman has the opportunity to carve out a short period of time before bedtime or at lunchtime. It's just great to do these exercises as a morning exercise.
Additional measures
- Go to healthy eating go on a diet. Your diet should be dominated by fruits, vegetables, cereals, fish and dairy products.
- Anti-cellulite massage will help break down fat deposits in the problem area and make the skin attractive.
- Buy a bike! Spin the pedals and your leg muscles will be toned. In the cold season, use an exercise bike.
- Jump rope is the best cardio machine in the world. Jumping stimulates the movement of venous blood, insuring against varicose veins. Jumping rope burns more calories than running!
- Practice walking. If possible, walk to work. This will help relieve stress and burn calories.
- A contrast shower for the whole body and for the legs will tone the skin, strengthen the immune system.
Exercise will strengthen the muscles, get rid of excess body fat. Be realistic, doing exercises alone, you won’t get slender legs in a week. Regular sessions for a month will definitely give a visible result.
Slender and beautiful legs are the dream of most women. But not every one of us can find time to work out in the gym. We will tell you how to achieve the perfect figure at home, without torturing yourself with useless diets and exhausting workouts.
Of course, sitting at home on the couch, eating pies and cakes, it is difficult to remain beautiful. So you will only gain weight, but you will only have to dream of slim legs and a toned figure ...
But, for example, daily walks are very conducive to energy and good health. appearance. This is the first tip and one of the easiest and effective exercises for slender legs: walk more!
Try to take regular walks. For example, when you are driving home from work, get off the vehicle in advance and walk 2-3 stops on foot. Such walks do not require special preparation and strong physical exertion from you, but will be useful for slim legs and general well-being.
Don't forget about nutrition. Give up strict diets, they will only lead to further weight gain. A healthy and balanced diet is much more effective in dealing with the problem of excess weight. In addition, this method is much safer for health and has a long-term effect.
It is very good to do simple morning exercises. A few ordinary ones will quickly put the muscles in order. Try to include light exercises for slender legs in your morning workout. Do them for five minutes and gradually increase the time.
Basic leg exercises:
- swing your legs,
- lunges,
- squats.
All these exercises are easy and do not require special conditions. By doing them, you will increase blood circulation and even speed up your metabolism. The main thing is to do them regularly. Remember that all exercises are performed with a straight back and with moderate effort.
Let's make things a little more difficult
If such sparing options are not for you, and you want to get the result faster, then you will have to work a little more.
More complex workouts include aerobic and strength training. This is necessary so that the legs acquire a toned and elastic look.
Warm-up is an important point in any set of exercises, it should not be skipped. If you do not warm up the body before training, you can get serious injuries. Warming up will prepare the joints of the legs for an intense workout, increase blood circulation and increase the elasticity of the ligaments. When the warm-up is over, you can proceed to the main set of exercises.
Squats
- Squats are classic.
Place your feet shoulder-width apart. Keep your back straight. Slowly bend your knees until your thighs are parallel to the floor. Count to three and slowly straighten your legs. Do 3 sets of 10 reps.
- Demi-plie squats.
Place your feet shoulder-width apart. Spread your toes as wide as possible to the sides. Now squat down slowly. Hold this position for a few seconds and return to the starting position. Try not to lift your heels off the floor.
- Chair squats.
Put a chair behind your back, lean your hands on the back. Lift one leg off the floor, and squat on the other. Do not strain your free leg. Repeat the exercise 15 times for each leg.
Floor exercises
- Get on all fours. Alternately make sharp swings, first with the right, then with the left foot. Try to tighten the muscles of the buttocks with each stroke. Repeat 20 times for 3 sets.
- Get on all fours. Take your right leg bent at the knee to the side. Hold this position for a few seconds and slowly lower your leg. So repeat 20 times. Then do the same with your left foot.
- Lie on your back and bend your knees. Raise your pelvis off the floor as high as you can. Stay in this position. Return to starting position. Repeat 20 times.
standing exercises
- The back is straight, the legs are together. Slowly rise up on your toes and lower yourself. The muscles of the legs should be as tense as possible. Do not forget to monitor your posture and try to pull in your stomach.
- In a standing position, bend one leg at the knee and lift off the floor. On the other leg, rise to the toe and slowly lower down. If you find it difficult to maintain balance, you can lightly hold on to the back of the chair. Repeat 15 times for each leg.
- Stand up straight. Keep your back straight. Try to pick up the pencil from the floor with your fingers. Try not to bend your knees. Repeat 20 times.
For the best effect from the exercises, you can take light dumbbells in your hands.
Rope exercises
Very effective and will help to quickly reset excess weight. Alternate jumping with legs together and jumping on one leg. So all the muscles of the leg will be worked out evenly.
These exercises should not be performed immediately in large quantities, as this is a very strong cardio load. Better with each workout, gradually increase the number of jumps by 20-30. Over time, bring the number of jumps to 200-250.
Doing any of these exercises, do not forget about breathing. It should be calm and measured. Inhale through your nose and exhale through your mouth.
Do not hold your breath, this can lead to a rapid loss of strength.
At the end of the workout, be sure to do a couple of stretching exercises. They will help saturate the body with oxygen, reduce muscle pain and joint pain. Stretch each muscle group slowly, lingering in one position for about 30 seconds. Move smoothly, without sudden movements. And be sure to breathe deeply.
It's simple
As you can see, slender legs and exercise are interconnected things. Slim leg exercises can be done at home without any special equipment. You do not need to visit expensive GYM's and fitness clubs.
Classes do not take much time and space. Performing them just a couple of times a week, you will soon notice pleasant changes in your appearance. The legs will become much slimmer, and the press will tighten and become more elastic.
Gradually, you will bring the figure and legs into perfect shape. Of course, you should not expect results in a week. Moderate physical exercise and proper nutrition should firmly enter your life. And then a beautiful perfect body will be a nice bonus for you.
Not only wasp waist, pretty face and chic hair attract men's attention, they also draw attention to beautiful slender legs. Unfortunately, for most women, it is the legs that are the problematic part of the body. They quickly lose their tone, acquire a fatty layer. Many rush into all serious and go on a diet, but in the end they learn from their own experience that the diet is for the face, chest, stomach, arms, but the hips and legs remain full. To increase the chances of getting the desired slender legs with the help of a diet, you need to reinforce it by doing exercises for the slimness of the legs, hips, and calves.
Why exercises are necessary for slim legs
- Of course, food restrictions, strict control over the calories eaten and spent help to lose weight, but the thinness obtained in this way is not always beautiful.
- It is often difficult to predict exactly how your body will lose weight. Here an important role is played by the type of physique and the individual characteristics of the body. Many, in pursuit of slim legs, exhaust themselves with a diet, but in the end they get a thin waist.
- Effective exercises for slim legs give a targeted load on certain muscle groups, thereby correcting figure flaws, tightening muscles and slimming.
- Probably, having reached this place in the article, you decided that that’s it, you don’t need to go on a diet, just exercise is enough. You are wrong, there should be nutritional control, and besides this, it is necessary to start training for slim legs and hips with. Why? The fact is that it is the abdominal muscles that take part in most physical exercises, including those aimed at lifting the legs. The effectiveness and quality of the exercises on the legs directly depends on the training of the press.
Exercises for slim legs at home
Before you start home exercises to improve your legs, provide optimal conditions for this.
- Be sure to choose comfortable clothing. Leggings, T-shirt and sneakers.
- Choose a place for classes, there should not be objects restricting movement and things that can distract you.
- The room should be well ventilated, open a window.
- Start classes with small revolutions. At the start, perform 3-5 repetitions of each exercise, as you get used to the loads, increase.
Exercises for slim legs
Exercises for slimming thighs and calves
In addition to doing exercises for slim legs, you need to take care of the hips with calves. For this it is useful:
Exercises for slim legs and hips in the office
Even if you office worker and lead a sedentary lifestyle, at work you can always find 5 extra minutes to keep your legs in shape. All you need is a desire and a stable chair or chair without wheels. 
- Sitting on a chair, we stretch our legs forward, forming a right angle with the body, make several turns to the sides, lower them. We repeat several times.
- We stand behind a chair, lean on the back with one hand, lift it up through the side, at the same time we put the corresponding leg back, return to the starting position. We do the same on the other side.
- Performs the previous exercise, only we take the leg to the side.
- We stand behind the chair, palms on the back. We squat with a straight back without lifting the heels from the floor.
- We perform the scissors exercise while sitting on a chair.
How to get slim legs fast
If your body is trained enough and you just need to put your legs in order, try following these tips:
- Once a week, do an intense workout for the leg muscles, until you are very tired.
- Go for a run the next day.
- After 2-3 days, do the maximum number of jumps on the rope.
How to finish a home workout on your legs
- During exercises on the gluteal and femoral muscles, there is a rush of blood to these parts, so reduce the intensity of the load gradually. If you end your workout too abruptly, you may experience dizziness.
- To gradually normalize blood circulation, after the exercise for the slimness of the legs and hips, train the lower part, the feet, for some time. For example, walk in place. This will allow more even distribution of blood and normalize muscle temperature.
- When the muscles have cooled down, take a hot bath or shower. This cannot be done right away.
- During exercise, you can gargle. You can fully quench your thirst after completing all the exercises for slim legs.