Exercises for the legs and thighs slimming at home and in the gym

Form a slim body - this is the most desired dream of almost all women, but this task seems daunting to many. More often than most girls the most problematic areas are the abdomen, hips and legs. Therefore, the main focus we will do in these areas of the body and analyze the most effective exercises for slimming the legs and hips that do not help one beauty.

Analyze yourself

Before we get down to business, you need to decide which style is best to choose activities, that is where they will be carried out - at home or in the fitness center. Usually weight loss exercises for the legs and thighs in the gym are distinguished by their technique of the sport, which takes place in the apartment. Although you can make the body beautiful in the hall and at home. Many people like to visit the "rocking chair", because that is where there are interesting simulators, there are trainers and other athletes who serve as an incentive not to relax the allotted hour, and really train. The other girls also easier when they are engaged in a home environment where they no one is watching. They pick their own exercises for slimming the legs and hips and adjust the time allotted for fitness.

But for home workouts require willpower not to sit precious minutes at the computer and not to relax at the first sign of fatigue. So, having self-analysis, you need to give an honest answer, which would be practical and useful to carry out their activities - at home or in the gym. Having defined the place of training, it is worth considering a few general principles that make fitness more effective.

beginners error

Almost all the girls want to see the result of their effort is already at the first lesson, and for this they wear themselves out with huge loads, after which they have no power to continue a regular exercise routine. In fact, sticking to simple recommendations, you can achieve your goals without experiencing excessive overvoltage, and thus to receive lessons from pleasure.

Tips for beginners

1. Pick up your "favorite" exercise. Today offered many employment options, allowing to adjust the shape of the body, some of them may seem boring and too complicated. Therefore, it is important to choose exactly those exercises for slimming the legs and thighs that will "like" to you personally. If the training will not be fun in the end all these activities will cease, and the struggle for a beautiful figure will be lost.
2. Engage every day. It is better to choose the week three or four nights, which will be carried out training, and it really will be enough, as the daily load will make legs even bigger in size by increasing muscle mass.
3. Always carry out warming up the muscles. A small workout allows you to adjust the body for the upcoming sport in the end result will be achieved soon. Also light stretching before exercise to prevent injury and unpleasant consequences.
4. Diversity Action Plan. It is not necessary from time to time to carry out the same exercise is quickly bored. You can and should change their order and execution of the technique. For example, today was mahi and jumps, squats and arrange the day after tomorrow "bike", and next time do the swings and squats. Also need to gradually increase the load and the number of approaches.
5. Music. It is useful to create a collection of favorite hits, which will raise the mood in the classroom.

These simple principles will help gradually to achieve the set goals and to continue to keep fit.

What is more important: a healthy diet or a sport?

Of course, all plans to achieve a result as soon as possible, especially if the front of an important event, which I would like to look toned and attractive. And some believe that to achieve their goal enough for them not to break the routine of proper nutrition and only rarely do the exercises for slimming the legs and thighs.

For the week of 20 minutes of intensive training, of course, will not be enough, even with a good diet, so in any case have to work hard to fit body looked. However, as rightly pointed out, the power without fitness will not make the body perfect, and only one sport is difficult to form the desired body. So it is necessary to reduce the use of sweet, fried, fatty, starchy foods and not skip workouts.

Training in the gym

The first classes in the gym should take place in a balanced and do not try to test at a time, all trainers. This lack of restraint on the day threatens delayed onset muscle soreness, after which it is very difficult to force myself to go to the "rocking" again. In the beginning you can do about half an hour and eventually endure the entire process up to one and a half hours.

Exercising at the gym with a view only to lose weight in the legs, some are missing the fact that you still need to give the load the rest of the parts of the body. Therefore, after a light workout can go to the treadmill or other cardio equipment. After the warm-up start to do the exercises for slimming the legs and thighs.

with gym exercises

1. Lunges. For this exercise will need dumbbells. Props hold in the lowered hands. Lunges. Leg that front, bent at a right angle at the knee. Leg behind the knee almost touches the floor. Always keep your back straight and your feet on an arrangement in parallel to each other.
2. Mahi simulator. Performed standing. Hand grip on the handle on the simulator. Housing to bend a bit to the hands. The left foot is placed on a stand, and the other part of the caviar rests on the roller. During inhalation, the leg is retracted (involved femur) and is retained in this position for two strokes, after which the return leg and breathe out.
3. In the simulator breeding hips. Catching up, it is important to do the exercise with the widest amplitude.

Training home

Opting for training in your room, you can make for yourself an exemplary training program. The following are offered basic exercises for the legs and thighs slimming at home that do not require additional shells and simulators.

1. The most simple and effective attacks are. They should start in a standing position, the back straight. One foot is "deep" move forward with the gradual lowering until shagnuvshaya leg bend to a right angle. Leg to the rear, nearer to the floor, should form a fold in a straight angle. Once we get up, straighten your knees. So continue to 13 times, then change legs.
2. Squats are also effective in the fight for shapely legs. By doing this simple exercise, it is important to make sure that during the squat knees are fed forward, and remained in line with the toes (this pelvis during leg curls slightly retracted).
3. Raise the legs. Here we need a wall, for which we hold with his left hand. The opposite leg is slowly raised to the side and down 15 times. Exercise is repeated for the other side.
4. "Bicycle" is familiar to many. Legs bent at right angles, lying on his back, we simulate cycling. After the 30-minute start times "go" in the opposite direction.
5. Strengthen the inside of the thighs help leg raises. Lie on the mat on his side. Outer leg lies ahead and turned in. On the exhale, raise a leg, which was at the bottom. The body must be held in balance. For each leg doing three repetitions of 8 times.
6. 

   Decrease in the volume of the hips will help the following combination. Kneel, palms rest on the floor, elbows bent. Right leg and straighten parallel to the floor without bending, perform left and up, right and down a circular motion 10 times on a leg. It follows that the waist does not bend. If you perform these exercises for the legs and thighs weight loss for the week will be the first visible results, of course, if at the same time take care of their diet.

7. Another simple exercise - is to raise the hips. Lie on the floor with one hand side and prop his head, and the other put in front of him. While breathing in, raise the leg as high as possible a level. 10 feet to repeat myself.

Do not forget the slender tummy

Sometimes it is not enough time to perform many exercises at a time, and not just want to pull the legs, but also the stomach. There are complex exercises for slimming the legs and thighs, and abs at home, working on a paste which all three areas. Many of these exercises are familiar to everyone, it squats and lunges. This may also include the "swing." To do this, we go on the belly and try to immediately lift the hands and feet, frozen in that position for a few moments. Total 7 repetitions performed. If you regularly perform the proposed exercises for the legs and thighs weight loss, and stomach, the body gradually acquire smart appearance and its owner - a good mood.

And note ...

Anyone who is engaged in fitness, it is worth considering that, conduct training, no matter where - in the gym or at home, it is better to abstain for a half hour to eat. If not help but eat, the effect on employment will be small, because the body will use just received food to recuperate and fat reserves of the body will remain intact.