How to make legs shapely? The best exercises for slimming the legs

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2018-03-24 12:47:13

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Every woman wants to have shapely, toned legs that will be the subject of adoration of the man she loved. How to achieve this in a short time without exhausting yourself with diets and ineffective exercises, explained in this material.

How to make legs slender: options that really work

Among the countless host of physical activity to gain the desired shapes you can select not more than five, which is available to everyone, given the human and economic factor.

top exercises for legs

How to make slender legs at home without visiting expensive health clubs, gyms and without spending the family budget to buy ultra-efficient home trainer? Of course, you can go the primitive way and to go on a diet or even worse – to buy pills (and other drugs for weight loss) that actively advertise media. But where is the guarantee that health is not shaken by these dubious means? And elasticity to the muscles and skin it is unlikely to add. There are actually five systems available, which are ideal for affecting the muscles of the thighs and buttocks.

Cardio

The Two most simple method of how to make your legs slender – is to start running or ride a bike. Given that both of these use 85% only the legs – a win-win option. For the first type requires only a pair of sneakers and Park availability, Park or stadium close to home, because Jogging in the polluted streets not quite right, and uncomfortable.

smart feet

The Bike more affordable, but the downside is that you need a place to store it, but not all the malogabaritki on the 12th floor ready to accept it. Fortunately, there are more and more Cycling club, handing over the rental equipment at an affordable price.

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Asana of yoga for feet

How to make legs slender, if the state of health of the active types of physical impact are prohibited? After all, according to sad statistics, more people are prone to diseases of the musculoskeletal system, cardiovascular pathologies and other side effects of civilization. A panacea for all diseases without exception – it is a system of yoga. Already for anybody not a secret that her asanas (posture, body position) form the ideal shape of almost any part of the body, the only condition – scrupulous compliance with all requirements of the teacher and daily practice. Some of the best yoga poses for forming beautiful toned thighs are:

  • A Group of warrior poses (Virabhadrasana A, b, C): if to combine them in one complex and to record for 30 seconds, leading with time to two minutes – feet in a couple of months significantly transformed, because these poses worked out the whole line of the legs (including the buttocks) is very versatile.
yoga for slim legs
  • A Combination of the posture of the hero (Vira) and the bridge it is possible to achieve perfect traction the front line of the thighs and abdominal area, which is home to a significant number of lymph nodes, are responsible for the quality lymphatic drainage. Why feet get fat? Violated the clean cells and good blood supply due to too constrained muscles that are to reduce most of the day, when a person spends hours sitting in my Desk chair.
  • As strange as it sounds, the posture strap. This provision has proven successful in various types, because it is unique in that it uses a large number of skeletal muscles, and therefore acts inside the body. To achieve the desired effect it is necessary to fix the position of the strap at least two to three minutes daily.

Flex help

There is another similar system that will tell you how to make your legs slender just a month of lessons: this is a program of Joseph Pilates, which he created based on yoga asanas, modifying poses in flowing movements and static hold with proper rhythmic breathing.

This video exercises for legs will help to freshen up for a very short time it is only important to strictly follow instructions and to monitor the quality of execution.

Callanetics – a powerful weapon

If you want to get slim legs in 2 weeks (quite an adventurous undertaking, but possible), get callanetics. This is another “offspring” on the basis of yogic asanas, transformed into “gymnastics awkward postures” as the last people called and its practitioners. Callanetics mercilessly burns fat and results in tone not just your thighs but entire body due to prolonged fixations and micro-movements with an amplitude of not more than 20 cm for the feet:

  1. Starting position – this is a classic plie in ballet: legs apart and bent at the knees so that your knee and foot facing the same direction (to the side), while the knee should be exactly above the heels. To make small rocking up and down (with a predetermined higher amplitude), making sure that the line of the pelvis was on the line of the shoulders. Hands it is disclosed to the sides at shoulder line.
    callanetics for legs
  2. Stretch your hands to the back of the chair and, standing on tiptoe to connect the heel to sit in half, spreading her knees to the sides and pushing the pelvis backward (not forward leaning in this case). Next, straighten the legs 20 cm, keeping the hips open, and pull your pelvis, guiding the pubic bone to the navel.
  3. Starting position-sitting on the heels, hips width of the pelvis. Without hands to get into position on his knees so that at the beginning of the movement of the pelvis is turned up inside (the same movement the pubic bone up). Further, on the contrary, to try to raise as much as possible above the coccyx and buttock, arching the lower back slightly to sit down (no more than 20 cm with heels) and exhale to return to the previous position. Hands are constantly raised up, forming one line with the spine.
exercises for slimming the legs

Each of these leg exercises should ideally be repeated 100-120 times for no more than 2-3 minutes, but for beginners it is better to do half the rules in order not to overload the muscles and give them time to adjust. Callanetics have only one disadvantage: this system is contraindicated in those who have varicose veins and hypertension. Such people will be healthier yoga in Lite version, which is sure to prompt a competent teacher.

Squats – everything!

About squats and lunges can talk endlessly: they are another powerful influence on the thighs and buttocks, and different variations can work almost all the muscles of the legs without exception.

exercise for feet

Important: to ensure proper position of the knees relative to the feet and a straight spine, without its fillets.

The Importance of proper nutrition

On how to achieve slimness of the legs, cannot be considered without observing proper nutrition. Whatever crushing exercise, overeating or eating food high in sugar and margarine will negate all the efforts in one fell swoop. The body must burn more calories than to – then the process of losing weight is obvious, and the terrain is beautiful legs will not keep you waiting. To review their food, organize the daily routine and to remove from your life the destructive factors in the form of TRANS fat, yeast and sugar anyone can do, if you have a goal and desire to achieve it.


Article in other languages:

BE: https://tostpost.com/be/sport-f-tnes/3557-yak-zrab-c-nog-stroynym-lepshyya-praktykavann-dlya-skladnasc-nog.html

DE: https://tostpost.com/de/sport-und-fitness/3556-wie-machen-die-beine-schlank-die-besten-bungen-f-r-schlankheit-der-bei.html

ES: https://tostpost.com/es/deporte-y-fitness/3561-como-hacer-que-las-piernas-delgadas-los-mejores-ejercicios-para-la-esb.html

KK: https://tostpost.com/kk/sport-zh-ne-fitnes/3559-alay-aya-tar-symbatty-bolady-zd-k-zhatty-ular-sh-n-stroynosti-aya.html

PL: https://tostpost.com/pl/sport-i-fitness/3561-jak-zrobi-zgrabne-nogi-najlepsze-wiczenia-na-odchudzanie-n-g.html

PT: https://tostpost.com/pt/esportes-e-fitness/3558-como-fazer-as-pernas-finas-os-melhores-exerc-cios-para-emagrecer-p-s.html

TR: https://tostpost.com/tr/spor-ve-fitness/3564-nas-l-bacaklar-ince-en-iyi-egzersiz-i-in-uyum-ayak.html

UK: https://tostpost.com/uk/sport-ta-f-tnes/3561-yak-zrobiti-nogi-strunkimi-krasch-vpravi-dlya-strunkost-n-g.html






Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."

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