Exercises for weight loss and lifting of the legs, lyas and hips. Step-by-step instruction for men and women

To lose weight legs, thighs and buttocks, it is enough to follow the advice given in this article.

Weight loss in the legs - the process is quite complex and time-consuming. As a rule, the lower part of the body is always losing weight much more slowly than the upper one.

This is due to the fact that the most "stubborn" fat reserves are stored in the legs. The body keeps this fat for the most hungry times. The lower part of the trunk is a kind of reservoir for accumulating fat for future use.

How does fat accumulation occur in women and men?

The process of fat accumulation in men and women takes place in different ways.

In women, fat is deposited mainly in the lower abdomen, in the buttocks and hips.

Of course it all depends on the type of figure, there are several of them: apple , pear , hourglass , rectangle , inverted triangle .

• In the first type, fat accumulates in the waist region.
• In the second type of figure - in the hips and buttocks,
• in the third - evenly throughout the body, with the hips and shoulders of the same size, that is, the wider the shoulders, the wider the hips.

In women with the figure "rectangle" fat is deposited on the stomach, on the back. In general, in "rectangular" women, the accumulation of fat occurs evenly. The only difference of this type from the "hourglass" is that the latter have a pronounced waist, which the first, unfortunately, does not.
Women with the figure of an "inverted triangle" are least likely to take care of their legs and hips - their fat is deposited above the waist( waist, shoulders, arms, back).

The most common types of figures are "hourglass" and "pear".Therefore, the problem of weight loss in the legs is very relevant.

So it is conceived by nature that a woman is breeding offspring, therefore fat on her stomach and legs is necessary for her. In our time, of course, this does not play such a role as in ancient times.

Men do not have such a problem: they "add" the stomach. In structure, most men have narrow hips and broad shoulders. Therefore, they do not have to lose weight from their hips.

Exercises for slimming legs, lashes and hips for men and women

Complexes of weight loss exercises for the lower body for men and women are not much different. The only difference is that women need aerobic exercise, and men need anaerobic.

All women want to have beautiful legs and attractive hips. Most consider beautiful are slender legs without excess fat or muscle mountains and rounded buttocks. Therefore, in the gym, women need to choose running, jumping, ellipse, exercise bike, and also use small weights if they are engaged in the power zone, but with a large number of repetitions.

Men need to perform high-quality workout, for exercises to take the average weight( or large, depending on the preparation), to perform a hitch.

Step-by-step instruction of exercises for slimming legs, lyas and hips at home

The most basic exercises for the lower zone: squats, swings, lunges.

Exercise 1. Mahi

This exercise can be performed both standing and lying.

Starting position( IP): stand up straight, feet shoulder-width apart. Lean your hands on the wall or grasp the back of the chair. This is necessary for greater support. Take your foot back, then return it to its original position. It is recommended to begin this exercise with 25 repetitions. Do the same with the other foot. Such machi back tighten the buttocks.

The second version of the exercise( swings forward): и.п.also. Now move your foot forward. Perform 25 swings, change your leg.

The third option( mahi aside): и.п.also. This time I put my foot in my side. Do not throw it too high. It is enough to feel the tension in the muscles. Do the exercise 25-30 times for each leg. This exercise excellently removes the "ears" on the hips.

Exercise 2.

Falls Exposures are considered to be the most appropriate exercise for slimming your legs. It is the attacks that make the leg shape. In addition, lunges and thighs are trained by the lungs. There are many options for doing attacks, but the basic ones are forward and backward attacks.

Leaps forward: и.п.: feet on the width of the shoulders, hands on the waist, in front of the chest, raised up - as you like, the back is straight. Step with your foot far enough forward and bend it so that the angle in the knee is 90 degrees. Do not bend your knee to the floor, but do not bend your back. Return the foot to the i.p. Do this exercise 20 times, change your leg. Try to keep the amplitude of movements large, then the load will be full.

Backwards: everything is exactly the same as in the previous exercise, just take a step not forward, but backward. Watch your posture.

Exercise 3. Squats

Squats are the main exercise that helps to remove excess from the hips and emphasize the line of the buttocks. First you need to master the basic squats.

IP: legs slightly wider than the shoulders, arms behind the head, in front of him, on the belt - as you like. The back is straight, buttocks slightly protrude back. Sit down so that the smooth posture remains. It is allowed to lower the body forward, but not strong. Knees should not extend beyond the toes. Keep the body in suspense. Return to the i.p. Perform 25 repetitions.

Exercises for slimming legs, lashes and hips for a week

A week is a short enough period, but even during this period, you can correct the shape of the legs and hips. You need to train every day.

The main exercises will be : jumping rope, running, squats, swinging legs, lunges.

• First you need to warm up. Do the usual warm-up, as in physical education classes at school.
• Next, make 25 swords with each leg, 20 squats, 15 forward attacks. Repeat the program 3 times. The break between the approaches is 1 minute.
• After this, perform 500 jumps with a rope, you can with small interruptions. Perform another 20 squats and 15 attacks back. Then 5 minutes of quiet running. The training is over.
• The next day, do the same program, just replace the jumps with a 15-minute run. And at the end of the exercise, perform 200 jumps.
• Alternate these two programs and the extra centimeters on the hips will start to go away.

Simulators for slimming legs, lyas and hips in the gym

• In the gym a huge number of different simulators. But slimming legs is not necessary to use all. As an aerobic load, the ideal options are: a treadmill, an exercise bike, an ellipsoid, a stepper.
• With the anaerobic load, the situation is almost the same. To lose weight, you can use ordinary dumbbells, which are in each room. With dumbbells you can do sit-ups, lunges, thrust and many other exercises.

Simulator №1 : GACK-simulator. There are two versions of this simulator: for squats and for bench presses lying down. In both cases, the loin is fixed.

Simulator №2 : a simulator for reducing feet. This simulator uses the inner thighs, so many girls love it very much.

Simulator №3 : a simulator for flexing the legs sitting. Ideal for those with a weak back of the thigh and calves.

Simulator №4 : simulator of Smith. On this simulator you can do not only sit-ups, but also press( sitting, lying), lunges, climbing on socks. This simulator fixes the bar, the load on the back is reduced.

Simulator №5 : power frame. This design will serve you more than once if you plan to go to the gym.

Perhaps, these are all the basic simulators, which should be paid attention to people who want to lose weight in their legs.

Breathing exercises for slimming legs, lyas and hips

Strange as it may sound, but with the help of respiratory gymnastics you can significantly reduce the volume of the hips and legs. There are two systems of respiratory gymnastics very similar to each other, but with some differences: bodyflex and oxysize .The main difference is the breathing technique. The breathing technique in the bodyflex is "noisy", in contrast to oxysize. I must admit that bodyflex is quite traumatic and many people find it hard to breathe right away. In addition, bodyflex causes a sharp jump in pressure, so if you suffer from hypertension, then you better choose oxysize.

Exercise from the body-shaping for the legs

The most effective exercises from this system aimed specifically at losing weight on the legs are the "boat", "pretzel", "swallow", "cat", "seiko", pulling the leg backwards.

Exercises from the foot slimming system

The oxysize system also has very effective exercises for adjusting the lower body: "sumo", lifting the leg back, diagonal lifting of the foot, squats against the wall. These exercises are mainly aimed at improving the shape of the gluteus muscle.

Exercises for slimming legs, lyas and hips: advice and feedback

IMPORTANT: if you want to lose weight in the legs, then some exercises will not be enough. You need to adjust your diet: remove the "simple" carbohydrates in the form of buns, sugar, chips, replacing them with useful products. Eliminate frying in oil, replacing it with frying foods in a dry frying pan. Limit the use of salt and smoked products.

Exercises for slimming legs: reviews

Svetlana, 27 years old, Nizhniy Novgorod

After the second birth, I recovered greatly, especially in the leg area. The figure type is a pear, so all the "treasured" there. I started to exercise bodyflex for 15 minutes a day. The result appeared after 2 weeks. I continued to study. Then in the street it became warmer and I began to go out regularly to the morning jog. Thus, for 3 months I lost 10 kg. Now the shape of my legs completely suits me.

Maxim, 22 years old, Rostov-on-Don.

I had a problem, not a typical man: full hips. I spent a lot of time complexing, but decided that this is not the case and bought a subscription to the gym. I worked on simulators for six months. Muscles grew, as on leaps and bounds, from this leg became only more;there was a feeling that one leg fat. Then I hooked up cardio training, and the miracle happened! Legs began to "dry"( this is the term athletes, meaning the loss of fat tissue).For another 2 months of regular running and jumping rope my legs became like the legs of an ordinary man.

Slimming feet is not given to anyone easily, but if you approach this issue correctly, following the recommendations of experienced professionals and athletes, the result will not take long.

Video: Exercises for slimming legs, lyas and hips

Interesting exercises for slimming your legs and the correct technique for performing them are shown in the next video.