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To make your legs slim and beautiful, you do not have to go to the gym. It is quite possible to cope with this task at home, if you choose the right training program and regularly exercise. Learn how to pump up a girl’s legs at home to bring them as close as possible to perfection. Let’s look at the most effective exercises for the legs, taking into account the individual characteristics of body.
Slim, sharpened legs rarely come from nature. Most girls need training to be in perfect shape. It is very important to choose the right set of exercises for beautiful legs, because incorrect exercise will not only do not give the desired result, but can also exacerbate existing problems.
The importance of physical exercise for legs beauty
Female legs co poorly developed muscles can hardly be called beautiful. The soft tissue of the thighs and tibia consists of muscle and adipose tissue. If the volume of muscles is small and the layer of fat is significant, it may look good in youth, but over time, adipose tissue loses elasticity, cellulite, flabbiness, sagging hip tissue.
A completely different kind of legs have well developed muscles and a thin fat layer. They’re smooth, no cellulite. Beautifully defined muscles give the legs a sharpened appearance and “play” when walking. In addition, legs with well-developed muscles are stronger and more indefatigable than limbs with weaker muscles and a higher percentage of fat tissue.
The easiest way to achieve a beautiful leg shape is to play sports since childhood. Those who were seriously engaged in choreography, acrobatics, gymnastics and many other sports, since childhood, beautiful sports legs are formed. Ho if this opportunity was missed, do not be upset. Training legs for girls will help to improve their shape, strengthen muscles, get rid of cellulite and extra fat at any age.
Training features for different body types
Before you start training your feet, you need to be clear about what the problem is. Consider the main disadvantages of women’s legs and the measures that will need to be taken to correct them.
Legs that are too thin
Thin female legs are not always a drawback. Typically, too thin legs look ugly in two cases:
- when they contrast with a large enough body;
- when they have an ugly shape.
If the skinny legs are well-shaped – strong muscles, pronounced caviar, the problem is likely to be their inconsistency with the large upper body. Most often this is the case of girls with the type of figure “apple”, “inverted triangle”. When they gain weight, fat is deposited on their shoulders, back, sides, abdomen, and the buttocks and legs remain “dry”.
In such cases, do not try to give more volume to the legs. It is better to focus on weight loss to eliminate the mismatch between upper and lower body parts army press. Proper diet and regular fitness will help you lose weight and maintain normal weight.
If the skinny legs have an ugly shape – unexpressed caviar, poorly developed inner thighs – then exercises with dumbbells will help. With their help, you can achieve a beautiful shape by building muscle volumes in the right places.
The legs are too big.
Many girls are dissatisfied with their “heavy bottom”. Excessive volume of legs can be caused:
- fatty deposits;
- volumetric leg musculature.
Both of these factors often occur. This problem is common in girls with the type of “pear” shape. K ee solution should be treated in a differentiated way.
If there are significant fat accumulations – cellulite, “ears” on the hips, “rolls” above the knees, it is necessary to lose weight. The main mistake of many girls is that they believe that the fat can be burned locally, loading the muscles underneath. That’s not true. Swinging leg muscles, you will not get rid of the fat that covers them, if the body is not deficient in kilocalories. If you lose weight, the fat burns evenly all over your body, and the problem areas where it is deposited by the thickest layer lose weight last.
Therefore, in order to remove excess fat and give the legs a sharpened shape, it is necessary first to lose weight by limiting nutrition and increasing motor load. Under no circumstances should you resort to diets, they are not effective. It is possible to lose weight:
- without harmful products with hydrogenated fats, lots of salt and caxapa, chemical additives;
- drastically reducing the amount of flour, sweets, fat;
- by reducing portions to the size of a fist and increasing the number of meals to 5-6 times a day;
- by increasing the consumption of clean water to 1.2-2 litres per day;
- increased physical activity (daily fast walking plus any kind of fitness 3-4 times a week).
Foot exercises for girls with “heavy bottom” problem should be aimed at strengthening muscles without increasing their volume. They are performed without any burdens, in multi-repetition mode – at least 25-30 repetitions.
Sometimes there’s no extra fat, and the legs are still too big. This may be due to genetic factors, or it may be due to the high strength of the lower body. In such cases, the problem can be solved by pumping the body and arms to bring them into line with the powerful lower body. In parallel with pumping the upper body part, the pumped legs of y girls should not be loaded, and “outlast” – to train only in a multi-repeated mode (from 30 reps) and in a fast pace
Exercises with burdens not only strengthen muscles, but also increase ee volume. To do this, it is necessary to choose the right weight dumbbells. It must be such that you are able to perform no more than 8-10 repetitions. The last repetitions should be given hard and accompanied by a burning sensation in the muscles.
Instead of dumbbells can be used plastic bottles with dry or wet sand.
As your muscles get stronger, you should increase the weight of the weights so that you still can’t do more than 8-10 repetitions.
After training with dumbbells you should give your muscles time to recover, so do this complex no more than 1-2 days.
Be sure to start your workout with a warm-up to warm up your muscles and joints. The best option for this warm-up is joint exercises, which consists of rotating all large joints of the body in turn in both directions.
For muscle growth you need building material, so the diet should contain enough animal protein – 1.5-2 g for each kg of body weight.
It is very important to perform exercises to stretch the muscles you are working on at the end of your training. Compare the legs of football players and ballerinas, they are subjected to the same intensity, except that in ballet there is a great emphasis on stretching, and in football other qualities are given priority.
Girls with load-responsive muscles need to load less on the front of their thighs – quadriceps. Usually these muscles swing easily and can acquire excessive volumes. You do not need to swing the quadriceps specially, they are loaded enough when doing exercises on the buttocks and other muscle groups.
Plie with dumbbell
This leg exercise loads the inner thigh muscles thoroughly.
Place your legs as wide as possible, maximally turning your feet outwards with your socks. Take a dumbbell, weight or any heavy compact object in your hands.
Squat until the thighs are horizontal. Do not fall below the horizontal, as this may cause injury to the knees. Hold the body straight, shoulders unfolded, do not lean forward. Do not pull the pelvis backwards, as if twisting it slightly forward. Make sure that the lumbar spine is not rounded or bent, but remains straight – this will protect you from injury.
Having recovered in the lower point, you should feel a strong tension of the internal muscles of the thigh. From the lower position, push the heels off the floor, simultaneously compressing the buttocks, and, not hastily, straighten the legs, but not to the end. The knees must remain slightly bent – this is also one of the safety requirements.
A heel from the floor with the berries squeezed – this is an important moment of the teats, as long as it does not do this, let go of the soot to remove the heat:
Gryz should be seen free. Do not tighten up the pyki, try to pull it up. It should be lifted only by the power of the buttocks.
Carefully check the position of the case. If you are inclined to lean back, then this is already another exercise – this is not giving the load to the inside of the hips.
Hits with dumbbells
Lunges, as well as becoming traction with dumbbells, are the most effective exercises on the rear thigh surface.
Stand up straight in the lowered arms of the dumbbells. Step forward as wide as possible. The further you step, the better. The steps should not be in line. For stability, there should be a short distance between their axes, the sock of the front leg turned a little inside. This is the starting position.
If you do not step far enough, the execution technique will be broken. The whole load will fall on the quadriceps, which is not what we’re doing. Also, in this case, the hips and tibia form an acute angle when squatting, which is bad for the knee joint.
It is possible to check whether the step width is sufficient in this way – in the lower squat position the hip should be parallel to the floor and form a right angle with the shin. It is also possible to check the correct execution by feeling – when moving, the buttocks and back of the hips should be as tight as possible, not quadriceps.
Down from the starting position, keeping the body straight and shoulders unfolded. Ha of all stages of the exercise the spine must remain upright and the back must not be rounded. The 3a-day leg should bend, the foot should rise to the toe, the knee should almost touch the floor.
When the hip of the front leg reaches a horizontal position, push back with the heel while clutching the buttocks and return to the original position. The feet remain in place.
After you have done the right number of repetitions, change the position of the legs. One approach involves working on both limbs.
This exercise, like the previous one, works well and stretches the back thighs.
Stand up straight, legs are placed on the width of the foot, dumbbells in the lowered hands in front, their axes are on the same line. We look right in front of us.
Our job is to bend down with the dumbbells as low as possible. However, keep in mind that the purpose of this exercise is not to reach the floor with dumbbells. Do not round your back under any circumstances. The following requirements must be strictly observed:
- the back remains straight during all stages of the exercise;
- by bending over, “slide” the dumbbells along the front part of the hips;
- when tilting, the knees are bent slightly and the pelvis is pulled back as far as possible;
- when the maximum possible inclination with a straight back is achieved, squeeze the buttocks for a couple of seconds, feeling tension in the back of the hips;
- return to the straight post by the buttocks, not the back muscles. The push of straightening should be the buttocks force.
Perfect female legs should have enough calf muscle volume. It is considered beautiful when the feet touch each other and then gently tap into the knees. Pumping calves is difficult enough, because these muscles are used to constant loads. Persistence and patience, however, will certainly have an effect.
You will need dumbbells or other weights as well as a 7-8 cm thick platform. It can be any elevation – a threshold, a curb, a fixed bar.
With the dumbbells in the lowered hands stand straight with the heels on the floor and the front parts of the feet – on the platform. Knees at all stages of the exercise are slightly bent, “soft”. Keeping the vertical position of the body, slowly rise as high as possible on the socks and fall down to touch the floor with the heels. In the lower and upper position, hold on for a couple of seconds.
By joining the heels and diluting them to the sides, you can increase the load on the outer and inner parts of the calf muscle. If it is necessary to add the volume of the inner part of the calf, turn the socks outward, if the outer part – connect the socks and spread the heels to the sides.
Bce these exercises with dumbbells should be performed in 4-5 approaches.
Exercises without burdens
A complex of exercises that can be performed at home, lying on the mat, will help to bring your feet into tone, bending the extra fat at the same time.
- Lie on your back by pulling your socks out and stretching your arms over your head.
- Ha breathe, tightening the buttocks and pulling the belly, turn without changing the position of the hands on the right side.
- Ha exhale, return to the starting position.
- Do the same turn the other way, remembering to squeeze abdominal and buttock muscles.
- Perform 30 turns on each side.
- Lie on your right side, with your right hand to support your head, with your left hand resting against your stomach.
- Stomach and buttocks are tense. Take the left leg out forward to a right angle with the body, then return it back and, without lowering it on the right, raise it up as much as possible.
- Lower the left leg and again, without putting ee and without relaxing the press and buttocks, take ee forward.
- Continue to perform alternate lifts up and forward, always keeping your foot on weight. Perform 30 cycles with just one foot (forward – return – up – return).
- Turn to the left side and perform 30 similar cycles for your right foot.
- The starting position is the same as in the previous exercise.
- Stretch the abdomen and buttocks, raise the leg up and describe with the foot circles – 30 clockwise spins, then – 30 counter-clockwise spins.
- Turn to the other side and do the same for the other leg.
- Perform these exercises after a day, and after a couple of weeks you will notice the first positive changes.