How to remove excess fat from the legs, hips, calves and lyashek at home exercises? Why fat is postponed? How to easily and quickly remove fat from the legs, thighs, calves and lasers: leg training for burning fat, exercise

Fat in the legs - how to deal with them? Our article will help you understand how to burn fat in the legs correctly and without harm.

The problem of slimming legs is especially acute especially before the season of short skirts, sandals and swimsuits. In other words, the closer the summer, the more women think about their weight and the state of their legs in particular.

Beautiful feet were sung by poets, singers, and now there is still advertising, which constantly reminds women about how they should look. Not always advertising is a negative factor. Sometimes it helps to activate critical thinking and helps to look at things from the other side.

Slender legs are the result of hard work and working on yourself

Why fat is put off?

Fat, most often, is distributed evenly across all parts of the body. However, there are types of figures that really grow fat in certain places more strongly. If you are the first to begin to gain weight, then you are most likely the owner of one of the following types of figures:

• pear( triangle)
• hourglass( figure 8)

Other types of figure are susceptible to fat loss in the legs least.

briefly about the types of figures

Of course, not only the "hourglass" and "pear" are subject to such problems as full legs. Fat in the legs can be deposited absolutely in all people, regardless of gender and type of figure. There can be several reasons for this:

1. Lack of control over power supply. The abundance of flour and sweet crawls out in such a problem as cellulite.
2. No traffic, no sport. Sedentary lifestyle invariably contributes to the deposition of fat, and not only in the legs.
3. Diseases of the endocrine system when metabolism is disturbed.
4. Diseases of a different nature, such as varicose veins or heart problems, which can cause severe swelling of the legs.
5. Age and lack of self-care. With age, the metabolism slows noticeably, and the absence of skin care leads to its sagging. As a consequence, the legs look full and flabby.

Of the five reasons you can correct yourself three, and with the help of well-written treatment you can forget about such a problem as full legs.

That's how cellulite changes the appearance of

How to remove excess fat from the legs, thighs, calves and lassies at home exercise?

Recent research proves that it is impossible to remove fat from one particular zone. However, regularly doing exercises can lead to the tone of certain muscle groups, intercellular exchange will improve, as a result, the skin will look better.

Usually, in order to remove fat from your feet, it's enough to lose weight. If your weight is within normal limits, but the fat on the legs, thighs, hips and calves is still there, we recommend that you perform a set of exercises to help you achieve the perfect legs.

exercise complex is divided into zones

To perform these exercises, it is enough to have the inventory that you have at home: bottles of water, a chair, a training mat, but you can also without it.

Exercise to remove fat from legs # 1.Rise of a leg lying on its side

1. Starting position: lie on your left side, leaning your left elbow on the floor exactly under you, the right hand - along the body. The legs form a single straight line with the body.
2. Bend the left leg in the knee.
3. Raise the right leg so high that an angle of 60 degrees is formed between it and the floor.
4. Hold your right foot in the uppermost position for 2 seconds.
5. Slowly lower.
6. Do the repetition of the exercise.
7. When finished with one foot, turn over on the other side and repeat the movements, only for the left foot.

For each leg, do 2 or 3 sets, each with 15 or 20 repetitions.

Tip! When doing each of the exercises in this article, take your time and do not chase after the number of repetitions. Try to do everything as correctly as possible, feeling every muscle.

This exercise can also be performed with straight legs

Exercise to remove fat from legs # 2.Scissors on the back

1. Starting position: lying on the floor, legs stretched, arms extended along the body.
2. Raise your legs 30-40 cm from the floor.
3. Begin to simulate the movement of the scissors:
   1. Dilate the feet 20 cm apart.
   2. Cross your legs so that the right leg is on top.
   3. Once again, spread your feet in different directions.
   4. Cross your legs so that this time your left foot is on top.
4. Do 3 sets of up to 20 repetitions.

Please note! When carrying out this task, make sure that the underbelly does not come off the floor under any circumstances. If your technique is correct, then you will well train not only your feet, but also the press.

the correct technique of performing the "scissors" exercise.

Exercise to remove fat from the legs of # 3.Scissors on the abdomen.

1. Starting position: lying on the abdomen, legs with a trunk make one straight line, the head is lowered to the hands.
2. Raise your legs.
3. Spread the legs apart from each other for a distance of 20 cm.
4. Perform an alternate crossing of the legs( first the right leg on the top, then the left one).
5. Do not exercise very fast. The pace should be such that you feel the work of all muscle groups.

You will need to perform 20 repetitions, approaches 3. You can also do "scissors" for a while. Set the timer for 30-40-60 seconds and do it at your own pace.

This exercise will help you to work out the muscles of the buttocks, hamstrings and calves.

"Scissors" on the abdomen

How to get rid of fat on the legs from the inside and outside of the thighs, between the legs, the upper part of the legs: exercises for women and men

The exercises in this part of the article are focused on the following problem areas:

• exterior(the "ears" or the breeches)
• the inner side of the thighs( the area between the legs)
• the upper part of the legs( hips)
• the lower part of the legs( the area above the knee)

It must be acknowledged that it's hardest to get rid of the riding breeches( "ears" on the hips), and tighten the innerThe old side of delirium. It often happens that despite a good muscular frame, these zones remain practically in the state in which they were at the time of the start of training.

Exercises for beautiful legs

With the help of the exercises below you will be able to correct all or part of these problem areas. Everything will depend on the efforts you have made.

Exercise for the inside of the thigh number 1."Plie"

1. Starting position: the legs are wider than the shoulders, the back is straight.
2. Pick up a bottle of water with a volume of 1.5 liters( or a dumbbell 1-2 kg).
3. Perform a squat: the hips are parallel to the floor, the knees do not go beyond the socks, the back is straight.
4. Return to the starting position.
5. In total it is necessary to do 15 repetitions in 3-4 approaches.

Squats with wide setting of legs

Exercise for the inside of the thigh number 2.Raising a leg lying on its side.

1. Start position: lie on your left side, leaning your left elbow on the floor exactly under you, the right hand - along the body. The legs form a single straight line with the body.
2. Bend the right leg and place it in front of the left.
3. Raise your left foot in two counts.
4. For two accounts, lower it.
5. Perform 15 or 20 repetitions and 3 sets on each side.

This exercise can be considered one of the best for slim legs.

Raising the leg lying on its side, option number 2

Exercise for the outer side of the thighs # ​​1.Makhi foot out of standing position.

1. Start position: stand upright, feet shoulder width apart, with your right hand lean against the wall or grasp the back of the chair.
2. Move the straight left leg to the side as high as you can. The body is not to be tilted at the same time.
3. Return your foot to the starting position.
4. Do the exercise 15 times, then change the side. There are 2 approaches for each leg.

This task also has a beneficial effect on the muscles of the press. Strain the press when raising and lowering the foot so that the effect of exercise becomes greater.

focus on the technique of performing the exercise

. Exercise for the outer side of the thighs # ​​2.Crossed or diagonal attacks.

1. Starting position: the legs are shoulder width apart, the body is straight, the hands in front of them are assembled into the lock or abut against the sides.
2. Lunge with the right foot, but not forward, and slightly to the left, so that the leg's leg is approximately 5-7 cm to the left of the left.
3. Go down in the lunge. Knees do not go beyond socks, the back is straight.
4. Rise from the lunge and return to the starting position.
5. Complete the task 3 times for 15 repetitions on each leg.

This back is considered one of the best for working out the outer surface of the thigh, as well as the inner and the buttock zone.

is another name for this exercise - cross-attacks

Exercise for the zone above the knees and the upper leg №1.Bulgarian attacks.

1. Starting position: feet shoulder width apart, arms in front, straight body.
2. Take your right foot back and put it on the chair so that it touches the chair only with the upper part of the foot.
3. With your left foot, lunge. The knee does not go beyond the toe of the foot!
4. Climb up and repeat the exercise.
5. Do 10 repetitions, change your leg. You need to make 2 or 3 approaches on each leg.

This task is considered one of the most difficult. It simultaneously pumps several muscle groups and promotes fat burning on the legs.

Reference performance of Bulgarian attacks

Exercise for the zone above the knees and the upper part of the legs №2.Plank with a raised leg.

1. Start position: the bar on elbows.
2. Raise your left foot up and hold it for 30 seconds.
3. Go down on the floor for 30 seconds.
4. Take the plank posture.
5. Lift up the right foot and hold it for 30 seconds.
6. Get down on the floor.

It is enough to make 2-3 such circles, so that the muscles begin to come into tone.

Important! Static exercises burn fat very well!

Plank with lifting one leg

How to get rid of fat on your legs with calves?

Fat on calves is mainly present in women with the type of figure "pear".Full calves do not look very aesthetic and clearly do not add femininity. To get rid of fatness in calves can help total weight loss. If your weight does not exceed the norm, then try one of the following exercises.

Exercise for calves №1.Rise to the socks from squat.

1. Starting position: the legs are much wider than the shoulders( as in the picture), the hands rest against the sides.
2. Take a seat in the pli. The angle under the knee should be 90 degrees.
3. In pli rise and fall on the socks.
4. Perform 15 lifts, take a break and complete 2 more approaches.

In this exercise, the internal surface of the thigh is also used, which is important for beautiful legs.

Exercise standard of this exercise

Exercise for calves №2.Jumping from the squat.

1. Starting position: as in the previous exercise.
2. Take a seat in the pli.
3. Jump over sharply.
4. Return to the slab.
5. Perform 15-20 repetitions in one approach. Approach only 3.

An excellent exercise for tightening the muscles of the buttocks, the inner surface of the thigh, calves and biceps hip.

jump from squat - the standard of performance

Very good helps to reduce calf stretching. Just do the following exercises after the main workout and you will notice the difference.

Example of stretching exercises

How to dry your feet from fat?

The term "drying" is used exclusively by professional athletes and means a reduction in the percentage of subcutaneous fat with the preservation of muscle mass. Usually the sportsmen "dry up" before the competition, so that the muscles look more impressive.

It will be extremely difficult for an average person to dry. If only because drying implies certain training and serious manipulation with food.

Important! You can dry yourself only when you have a good percentage of muscle mass! If you are new, drying is contraindicated to you!

If you have been training for a long time, then, perhaps, it makes sense to "dry out".Include more cardio-loads in your training program: running, jumping rope, practicing on an ellipsoid. But do not forget about power loads.

Special attention should be paid to the power supply, but we will discuss this further.

Need more than one year of training to achieve this data

How to burn subcutaneous fat on the legs: exercises for women and men

Subcutaneous fat will help to burn interval training and properly selected food. Here are the basic rules that you should adhere to to say goodbye to subcutaneous fat:

1. Eliminate simple carbohydrates, other than fruits( flour, sweet, sugar).
2. Eliminate "harmful" fats( ice cream, cream on vegetable cream, sausage, all fried in oils, cheap butter).
3. Add more healthy fats( butter 82,%, unrefined vegetable oils, nuts, seeds, avocado).
4. lean on complex carbohydrates( vegetables, cereals, legumes).

Very good for burning subcutaneous fat to create a deficit of at least 200-400 kcal per day. But more than 500 kcal does not make sense to cut, because the body still does not burn more than 0.5 kg of subcutaneous fat in a week.

Video: How to BURN FAT.Effective training!

What foods burn fat on the legs?

By themselves, no products will burn your excess fat on your feet. Nevertheless, it is on the diet that an emphasis should be placed so that the extra pounds go away faster.

There is a good expression: "Press is done in the kitchen!".This is true, because not only the press is made in the kitchen, but also slender legs, neat hands and a beautiful back. All this is the result of a correct and balanced diet.

your grocery basket must forever change to make you forget about the excess fat

The list of products you need to orientate with a trip to the supermarket:

• fresh fruit
• fresh vegetables, mainly non-starchy
• whole grains( buckwheat, steamed rice, oatmeal, pearl barley, millet)
• legumes( beans, chickpeas, peas, lentils)
• low-fat dairy products( cottage cheese, milk, kefir, yogurt, fermented baked milk)
• low-fat meat types
• low-fat fish
• whole-grain, rye, buckwheat bread or any other without adding wheat flour of superior quality
• canned food in own juice( fish)
• canned or frozen vegetables
• eggs
• seafood
• bread

The list could be continued, but these are the most common products that can now be found in almost any store.

Video: Budget drying - weight reduction due to subcutaneous fat