Slender legs are the dream of every woman. There are so many ways to get slender legs. Naturally, we will not be able to correct the shape of our legs, but it is possible to noticeably lose weight in our legs in a week. How to lose weight in your legs in a week?
How to lose weight in your legs in a week
For some women, it happens that their legs get fat first and lose weight last. In such cases, you can wrap yourself in a film using various muds, field cartilage or magnesia, use a variety of salt peels, apply creams that help you lose weight in your legs in a week, as well as salt baths with the addition of citrus essential oils (grapefruit, lemon, orange and others). It is advisable to alternate baths and wraps every other day. In combination with exercise and diet, you will achieve the desired result.
Exercises to lose weight in your legs in a week
The following exercises will help you quickly lose weight in your legs in a week:
Jumping rope. This exercise perfectly strengthens the calves, improves blood circulation and, accordingly, promotes burning. excess fat. You need to start with thirty jumps a day, gradually increasing the number. Over time, jumps can be diversified: perform them on each leg alternately, backwards, forwards, etc. Gradually increase to fifty jumps per day.
Bike. This exercise can be performed while lying on the bed.
Lie down on the floor and stretch out as much as possible. Pull your toes towards you as hard as you can for 15-20 seconds. After that, relax and repeat.
Lie on your back and simply raise your legs. Try to do this as slowly as possible and do not lift your legs too high.
The next set of exercises must be performed as slowly as possible and with strong tension, without lethargy and for as long as possible. Do not exhaust yourself and repeat the exercises for 15-20 minutes once a day:
Run in place for five minutes;
Jumps starting from fifty times and up to one hundred times. Jumping is contraindicated in case of a disorder of the genitourinary system;
Squats all the way to the floor. In the starting position, you need to inhale, while squatting, exhale calmly. Gradually, the number of squats must be increased to thirty times;
Bend forward and to the sides, touching the floor twice. In the starting position, you need to inhale, while bending, exhale calmly;
Swallow: inhale, raise your left leg, move your arms back as far as possible, hold out as long as you can on one leg, while exhaling, lower your left leg, and then raise your right;
Lie on your back and at the same time raise your two legs thirty centimeters and, straining your legs, hold for twenty seconds, simultaneously raising your neck and head and straining your facial muscles. Repeat the exercise, also lying first on your right and then on your left side several times;
Sit on the edge of the bed, raise both legs, lean your body back and support yourself on your elbows, while straining your facial muscles. Repeat the exercise several times;
Stand straight, place your feet 70-80 centimeters wide, do a half-squat and hold in this position for 20 seconds. Repeat the exercise several times;
Inhaling while standing or kneeling, calmly lean back as far as possible, counting to seven seconds, then slowly return to the starting position and exhale. Repeat several times.
Diet for losing weight in legs in a week
To lose weight in your legs in a week, it is advisable to drink drinks such as milk, green or black tea without sugar, milk tea (brewed with milk green tea with the addition of honey). Drinking plenty of fluids is also recommended mineral water(at least two liters per day) and juices (all except grape).
While losing weight, it is advisable to eat low-fat cottage cheese, jacket potatoes, any boiled fruit chicken breasts. It is necessary to exclude high-calorie and fatty foods from the diet. Eating only the above foods for one week will help you lose weight in your legs in a week. 
Foot rings for weight loss
Today, leg rings for weight loss are in wide demand. Their action is determined by constant exposure of certain points to a magnetic field. When exposed to these rings on a person, electric currents, which affect the physicochemical properties different systems in the body, including the orientation of proteins and free radicals, as a result of which metabolism, biophysical and biochemical processes in the body change.
To achieve the effect, leg slimming rings must be worn on the little finger. They can retain their properties for 7-8 years, and you can wear them constantly, even in bed or shower, taking them off only once a week for cleaning.
Video from YouTube on the topic of the article:
“Beautiful women’s legs have turned more than one page of history.”
French proverb.
Summer is approaching, and with it short and tight clothes, swimsuits and the beach. Of course, we don’t want to hide in long oversized robes that will hide the imperfections of our legs. Therefore, we begin to wonder what we need to change in our lives to make them slimmer and more attractive.
Your legs lose weight according to the same principle as our body. And in order to achieve the desired result and consolidate it - slender and beautiful legs - you need not only to thoroughly review your diet, reduce your overall calorie intake and balance your diet, but also engage in specially targeted physical exercise.
Nutrition
As we have already said, getting attractive legs, just like getting attractive shapes in general, requires giving up complex, high-calorie foods and drinks in favor of simple foods low in carbohydrates and unhealthy fats, and water.Burning calories is a process that involves a wide range of nutrients, giving priority to which you can get rid of excessive monumental legs:
- natural food products (products with minimum quantity or without preservatives and various food additives). Consume as much natural food as possible and stay away from fast food and highly processed foods. Fats, fluids and toxins that accumulate in the fat cells of our body are one of the causes of cellulite;
- meat. Eat only lean meat, poultry and fish. It would be a good idea to reduce your consumption of red meat to a minimum, replacing it with chicken breast and fish. This way, you can reduce your daily calorie intake without reducing your usual portions. But you can’t completely give up red meat, because... it is a rich source of iron, protecting you from anemia;
- fish. Sea fish – the best choice, and salmon is the best option, because... It is a rich source of protein and Omega-3 fatty acids, which activate calorie burning. In addition, protein construction material muscle mass our body, which displaces fat deposits not only from our legs, but also from the figure as a whole;
- spices– non-calorie food supplements that can diversify our dietary intake. Special attention should be given to red pepper. It contains capsaicin, which stimulates fat burning and speeds up metabolism. Also try to diversify your menu with turmeric - a spice that is very popular in the East. It not only colors food a pleasant bright yellow color and adds an unobtrusive spicy taste, but also slows down the process of gaining extra pounds by burning them;
- fruits– a food product that is very beneficial for the human body. But most fruits contain a lot of sugar, so your daily fruit intake should be limited to three small servings. For example, you should not eat more than one small banana per day. But berries are a wonderful choice that you can indulge in, because... they contain very little sugar. Moreover, if you supplement the berries with low-fat yogurt, you can get a tasty and healthy dessert;
- vegetables. Consume as much as possible more vegetables. You can eat up to six large servings daily. For example, spinach helps not to gain weight overweight, because it is rich in fiber, which makes us feel full and reduces appetite. In addition, spinach contains a large number of magnesium – nutrient, stimulating the production of testosterone, which, in turn, has positive influence to increase muscle mass, thereby helping you achieve your desired goal: slender and toned legs. In turn, potatoes and legumes are vegetables that contain a significant amount of starch. Therefore, if you are still determined to make your legs look attractive, limit your consumption of these vegetables;
- carbohydrates. Speaking about starch-containing products, we would like to once again draw your attention to the fact that you do not completely exclude them from your diet, because. they are rich in carbohydrates, which, in turn, are a source of energy for you. It is enough to reduce their consumption to 5 very small portions per day. This applies to the above vegetables, rice, pasta, etc.;
- dairy products. Again, we draw your attention to the fact that you cannot completely give up dairy products, because... Your body needs calcium. Of course, plenty of green leafy vegetables can provide you with enough calcium, but two small servings of low-fat dairy products will serve as a good insurance policy and a healthy addition. daily diet. Low-fat fermented milk products would be an excellent choice, but with hard cheeses you need to be more careful, because... they contain too much fat. Don't forget about milk, because... The whey and casein it contains accelerate the process of burning fat from your legs too. I would also like to mention cottage cheese, since it is also a source of calcium, and the more calcium we consume, the less body fat we acquire;
- fats. Complete exclusion of fats from the diet is unacceptable, because fats are involved in the absorption process of fat-soluble vitamins. Every day you can eat no more than 2 teaspoons of fat or vegetable oil. This includes everything you spread on bread, as well as sauces and salad dressings, and canned goods;
- non-alcoholic calories. Start paying attention to what you eat and drink. Realizing how many empty calories you consume every day can be shocking. “Empty” calories are sugar in sweet carbonated drinks, coffee and even fruit juices. By replacing sweet soda and juice with water, and giving up sugar in tea and coffee, you will take the path you have chosen with slimmer legs. Moreover, water will help you cope with the so-called “orange peel”, because... sufficient water consumption - from 2 to 2.5 liters per day - will make your skin more elastic;
- alcohol. This aspect is extremely important. For many of us, dinner without a glass of wine is not dinner, but if you decide to take the path of acquiring slender and attractive legs, alcohol may be a serious obstacle for you on this path. Alcoholic drinks contain great amount"empty" calories. Therefore, if you still do not dare to deny yourself a glass of your favorite wine, you will have to reduce your consumption of healthy food by exactly the number of calories that you get from savoring your favorite drink (150 g of dry wine contains from 100 to 150 calories).
Exercise stress
Specially targeted physical activity is an integral part of your chosen path. In order to get rid of fat deposits on the legs, you need to do aerobics. Aerobics improves blood flow, which helps get rid of toxins, cellulite, and improves the overall tone of the leg muscles. But to get the most benefit from any exercise, it needs to be done regularly. If you do not have the opportunity to do aerobics every day, then devote at least 4 days a week to it.Below we will talk about the most effective exercises specifically aimed at losing weight in your legs:
- walking is one of the best ways getting rid of fat deposits on the legs. Walk whenever possible, and you will be surprised at how much you exercise your legs every day without much effort. Moreover, this type of load does not require any material costs and can easily become a part of your daily life.
Walk to work if possible. And if not, then get off the transport earlier than you need and walk to your stop. Or park your car further away than necessary and walk to where you were going.
The important thing about walking is that you have to walk briskly to get your legs working. More more benefit Walking up the mountain will bring you. And, of course, you need to forget about the elevator forever and go down/ascend only by stairs. If you are working out on a treadmill, set it to 15 degrees, or better yet 20, and exercise in this position for at least 20 minutes;
- run is part of walking. Everything discussed above about walking also applies to running. Whether you choose to walk or run depends on your level of physical fitness. It would be nice to supplement walking with elements of running and vice versa;
- bike. Cycling is another type of physical activity that can be of great help in getting rid of unnecessary roundness in the legs;
- trampoline is considered one of the best ways to achieve our goal. First, you need to jump on the trampoline for no more than 2 minutes, gradually increasing the jumping time to 20 minutes. Therefore, even if you are in very bad physical fitness, you can perform this type of exercise without much difficulty.
- trampolining improve blood flow and remove fluid from the lymph nodes, removing toxins and reducing the so-called “ orange peel"on your feet, making them more attractive. Improved blood flow improves the tone of the legs, which will also have a positive effect on their appearance;
- stretching necessary after any exercise. It prevents muscle damage. And that is not all. Stretching not only makes you more flexible, but it can also force your legs to give up. extra centimeters. Every muscle that you tensed during this or that exercise needs stretching.
Question slimming legs very popular among women not only overweight, but also quite thin. After all, first of all, excess weight collects on the thighs and buttocks, and sometimes along the entire length of the legs. To maintain good leg shape and, if necessary, slimming your legs, thighs and buttocks, it is very important proper nutrition. To speed up the process of losing weight in your legs, diets and physical exercise.
What should you do to lose weight on your legs?
The simplest way to slimming legs is walking up steps. The greatest effectiveness is achieved if you walk more than 3 floors at a time - this warms up the leg muscles well. If you live below the 3rd floor, then you can replace walking up the stairs with jumping rope. As you know, 15 minutes is enough to lose 300 kcal, which can give noticeable results in the near future when doing it at home. Online calorie counter.
For more fast weight loss legs, thighs and buttocks, in addition to walking on steps and jumping rope, you can use an exercise bike. Nowadays, there are affordable compact exercise bikes for heavy people (weighing up to 80 kg), costing from 3,000 rubles. An exercise bike is as effective as cycling - the load is distributed across a large number of leg muscles at once, which leads to slimming legs. Causes of excess weight.
Exercises to quickly lose weight in your legs.
Can be done quickly lose weight in your legs in 14 days, increasing physical activity for problem areas - legs, hips and buttocks. Below are simple, effective exercises for losing weight in your legs that you can do at home. Weight calculator.
1. Starting position - lying on your back. Raise one leg approximately 45º in relation to the floor and draw circles, first in one direction, then in the other direction (20-30 times in each direction). After this, if the strength remains, we rotate the foot. This exercise will help keep your legs and abs in good condition and will help you lose weight in your legs.
2. Lie on one side, raise your leg up, tensing the muscles of your buttocks. We do 20 lifts of each leg.
3. We get down on all fours and do leg raises one by one.
4. From a standing position, we swing our legs alternately, first forward, then to the sides.
5. Squats. To perform the exercise correctly, it is important that your knees do not go beyond your toes, put your butt back as if you are trying to sit on a chair, your hips and shins should form a 90-degree angle. If you are looking to lose weight in your legs rather than gain muscle, then it is better not to use dumbbells.
At first, it may be difficult to perform all the exercises at once, but this is not scary, the load should be increased gradually.
Some believe that fat disappears faster if a greenhouse effect is created in the problem area. Try lubricating your legs with oil (vegetable or olive) before training, then wrap your legs cling film and put on tight leggings. After completing physical exercises, you need to take a contrast shower. We also recommend using anti-cellulite massage, even if there is no cellulite. But if you do a massage without physical activity, the process of losing weight in your legs will take a very long time. Online calorie calculator.
If you have time and your health allows, then run outside or on a treadmill, this helps to quickly lose weight in your legs and whole body.
And the most important thing for losing weight on your legs, thighs and buttocks is nutrition. All athletes eat right. You can use fasting days, to speed up the process slimming legs. Stick to vegetable salads and lean meats; we replace bread with bread, but in small quantities. Eliminate sugar and bakery products, otherwise you will not be able to lose weight in your legs.
Slender seductive legs are the dream of every woman. I really want to wear it more often short skirts and shorts, tight jeans and trousers, attracting admiring glances from men everywhere. That's why the question " how to lose weight in your legs? does not lose its relevance.
In order to get your feet in order, you need to show determination and be patient. It often happens that calves and shins do not cause any complaints, but the thighs seem plump. It is difficult to reduce the amount of fatty tissue in specific problem areas, but it is quite possible with the help of a proper diet and regular effective exercise.
Of course, your legs experience physical stress every day while walking, but this is not enough to get rid of extra centimeters. Give your thighs and calves the look you want beautiful shapes Only aerobic exercise and moderate strength exercises combined with a healthy diet can.
Simple and affordable way make your legs slimmer without going to the gym. You need to go up and down the stairs as often as possible to at least the height of the third floor. If for some reason this is not possible, there is another cheap option for losing weight - using an ordinary jump rope. In 15 minutes of continuous jumping, about 300 Kcal are burned, and this is quite an impressive figure. Here how to lose weight in legs can be done quickly and without financial costs.
Cardio training is necessary because it improves metabolism, accelerating fat burning. For exercise, you need to determine your working heart rate and select exercises that allow you to maintain the desired indicators for 20 minutes. You need to exercise regularly, at least three times a week. Riding a bicycle (or an exercise bike), jogging (or on a treadmill), and swimming in a pool are good for these purposes. It is important to find a type of physical activity that, in addition to benefits, will also bring pleasure.
Strength exercises can be done in either gym, and at home. The main advantages of the gym are a large number of exercise machines, which allows you to give the desired load different groups muscles, as well as the presence of an instructor who can advise how to lose weight in legs. At home as strength exercises should be done different kinds squats, lunges, swings and leg raises. Contrary to popular belief, it is not necessary to pick up dumbbells when performing squats, since pumped up muscles make the legs even more massive. Today on the Internet you can find a lot of videos useful for those who want to achieve a seductive leg shape. The intensity of exercise should increase gradually, especially in the absence of regular physical activity before. Under no circumstances should you push yourself to the point of exhaustion.
How to lose weight in your legs literally in a couple of weeks? The effect of physical exercise can be enhanced by creating a greenhouse effect in problem areas. Before starting your workout, lubricate your feet well vegetable oil, wrap with cling film, and put on thick tights or leggings on top. After finishing the lesson, you need to take a contrast shower. If cellulite is noticeable on the thighs, it is a good idea to do an additional anti-cellulite massage. These methods improve blood circulation in problem areas of the legs, accelerating the disappearance of fat deposits.
A great way to lose weight with pleasure is body ballet, which is aerobics classes under classical music. Dancing will not only help make your legs slender and graceful, like those of ballerinas, but will also provide energy positive emotions, will increase the overall tone of the body. Choreography classes generally improve the flexibility and plasticity of the body, and form a feminine gait. In addition, body ballet is adapted even for people who have never seriously engaged in sports before.
Physical activity alone will not bring desired results without compliance balanced diet. Even professional athletes do not forget to monitor their nutrition. Thinking about how to lose weight in legs, you should reconsider your usual diet. First of all, it is necessary to reduce to a minimum the consumption of salt, sugar, flour products, sweets, and harmful trans fats. It is much better to give preference to foods rich in protein, fiber, and unsaturated fats: lean meats, low-fat dairy products, whole grains, vegetables and herbs. Once a week it is useful to have a fasting day.
You can try to get rid of unwanted fat deposits with a highly thermogenic diet. The principle of its action is to consume foods that should slightly increase body temperature, thereby accelerating metabolism, and therefore burning fat. These include some tropical fruits, chili pepper, green tea. However, it is worth noting that many nutritionists view this method with a fair amount of skepticism.
Exercises with a ball for losing weight on your legs
To successfully lose weight, it is important to minimize stressful situations. When the body feels a threat to the continuation of life, for example, due to starvation, illness or stress, a mechanism is launched to redistribute the calories received, most of which are stored “in reserve” in the form of fat, in particular on the legs. In this case, regular yoga classes and training in proper breathing techniques are helpful. Yoga relaxes, calms the mind and body, reducing the production of cortisol, the stress hormone.
When losing weight, you need to show patience and perseverance, because your legs will not become slender right away. Weight always starts to go away from the upper part of the body: first the face loses weight, the chest decreases in volume, and then it’s time to reach the legs. The main thing in this matter is to develop an individual approach to the problem, make every effort, and before you know it, how to lose weight in your legs pretty fast!
The answer to the question of how to lose weight in your legs quickly and effectively may be to perform a set of exercises for quick weight loss. To achieve what you want, you need to make an effort and remember 3 principles: healthy eating, special treatments (baths, spa, massage, water aerobics) and sports training, which can be performed at home, and not on simulators.
What causes legs to lose weight
Proper diet and training helps reduce the volume of the lower body. Adjusted nutrition reduces the amount of calories consumed by 30%. It's easy to calculate your daily intake; you just need to keep a diary to record your food intake. The main thing is that the calorie content does not fall below 1000 kcal. Methods of proper nutrition that will help you understand why your legs are losing weight:
- products that stimulate blood flow eliminate cellulite;
- reducing fat intake;
- products with potassium (dried apricots) reduce swelling of the lower extremities;
- yoghurts with magnesium are good for losing weight.
Along with restoring proper nutrition, it is necessary to begin a course of exercises aimed at leg muscle groups. How to lose weight in your legs quickly and effectively? This can be done not only in the gym: without material costs and loss of time, you can train at home. Here are the exercises that specifically target the complex of muscles necessary for weight loss:
- lunges;
- bending with abduction of the lower extremities;
- running, plank;
- grand plié;
- squats with knee abduction.
How to effectively lose weight in your legs
To quickly and effectively lose weight in your legs, you need to act on all fronts. Not only a reorganization of your diet and intense training, but also special massages with essential oils will help you get rid of fat and gain muscle definition. Restrictive diets without exercise will eliminate fat but leave muscles flabby. To create elasticity of muscle fibers, exercises in the form of cardio or aerobic training are necessary:
- interval training;
- bicycles (cycling);
- running (on paths), walking for at least half an hour;
- jumping;
- swimming.
How to remove fat between legs
Fatty layers arise due to the fact that inner side The hips are rarely involved in daily processes, which is not enough to maintain the body part in normal condition. There are 3 ways to remove fat between the legs: with the help of complex exercises for this area, a highly thermogenic diet (the diet consists of foods that increase body temperature) and the ability to not react to stress.
How to lose weight in your legs quickly and effectively? Among the types of exercise that help you lose fat, the most suitable are cardio exercises - a kind of endurance exercise that stimulates biological processes rather than muscle tissue. During such exercises, the volume of blood passing through the heart muscle increases and the heartbeat accelerates. Subsequently, all tissues are enriched with oxygen, and the burning of the fat layer occurs faster.
How to lose weight in the upper legs
To lose weight in the upper legs, you need to follow a diet (reduce daily calories by 500), reduce fat intake by daily norm calories (2000) should account for up to 78 g of fat. You also need to remember to eat foods with fiber that promote weight loss. How to lose a lot of weight in your legs and butt? The following should go along with proper nutrition: physical exercise:
- full plies;
- squats (classic);
- forward lunges;
- circular movements;
- cardio and endurance exercises (preferably running).
How to lose weight in calves
The right diet is the main assistant to a slim figure, so it’s worth reconsidering your diet. You should immediately exclude sweets, flour and fatty foods. To lose weight in your calves and calves, you need to eat in moderate portions. By reducing the volume of the stomach, you can gradually reduce the amount of food consumed. After you achieve what you want, do not stop eating right because by maintaining the result, you can constantly stay in shape. An example of how to lose weight in your legs quickly and effective way, following the diet:
- Breakfast: eggs (2-3 pcs.), cucumber, tea (without sugar).
- Lunch: juice, soup, vegetable salad.
- Afternoon snack: apple.
- Dinner: meat (chicken or beef) or fish, vegetables, tea (unsweetened).
- Before bed: kefir (low-fat or 1 percent) – 1 tbsp.
There are 2 exercises with which you can remove the fullness of your calves. The standard stretching complex was developed by trainers for effective weight loss. The stretching routine can be extended. For greater effect, attend stretching training: this system contains a diagram of exercises to increase joint muscle mobility and stretching. So, what to do and how to quickly lose weight in your legs, lose weight:
- Sit on the floor, lower limbs straight. Place them together and alternately reach for each with your fingertips.
- Sit on a flat surface and stretch your legs out to the sides. Reach for one, the other, in the middle. Socks on yourself.
How to lose weight in your legs without building muscles
You can easily make your muscles more prominent without pumping them up with the help of suitable exercises. The best option This is considered to be running fresh air, and the second most effective are jumping, which remove the fat layer. There are different types of jumping exercises: regular or with a skipping rope. You need to jump a lot, increase the number of jumps every day. You can also lose weight in your legs without building muscles with the help of:
- swimming;
- swings;
- walking;
- an exercise called “bicycle”;
- spreading the lower limbs to the sides;
- running up and down the stairs.
How to lose weight in your legs in a month
Losing weight in the lower limbs in 30 days is quite possible. In addition to training, stick to simple rules: drink a lot of water, follow a proper diet, daily routine, and don’t quit training right away, even if you don’t see results. To lose weight in your legs in a month, follow 2 points: reduce the number of calories you consume and do exercises three times every week. Before eating, it is useful to drink a glass of water, which will fill the space in the stomach. To lose weight in the lower extremities, load different areas by doing cardio exercises:
- for riding breeches (against “ears” in women);
- for the inner thigh;
- for the back area.
How to lose weight in your legs in a week
It is impossible to correct your shape in 7 days, but you can remove a couple of extra centimeters. Weight loss is promoted by film wraps using medicinal mud, magnesia or horsetail. You can use salt peels, weight loss creams, salt baths from citrus essential oils (orange, lemon, grapefruit). Wraps and baths alternate every other day, and physical activity is needed daily. The following activities will help you lose weight in your legs and thighs in a week:
- jumping rope to strengthen the calves – 50 jumps;
- running in place – duration 5 minutes;
- squats – 30 times;
- half squats – hold for 30 seconds.
Effective exercises for losing weight on legs
Fitness trainers have long compiled a small set of simple exercises for doing sports at home. Taking into account your physical condition and health, you can adjust the set of exercises individually. The number of exercises does not mean their effectiveness; you need to do the exercise slowly, observing the execution technique. Effective exercises for losing weight on your legs:
- Squats. Three blocks ten times. Place your feet shoulder-width apart. Place your hands behind your head, clasping your palms together or placing them on your thighs. Gradually squat down and slowly rise up. The back is straight, the feet are pressed to the floor during execution.
- Lunges. You will need at least 2, and preferably 3 approaches of 10 times. Place your feet together, keep your hands on your hips. Step far forward with one foot and place the other on your knee. Keep your back straight. Return to starting position.
- Mahi. Perform 3 sets of 20 times. Lie on your side, bend one leg. The second one needs to be pulled forward. Take turns raising your legs up, then down.
Exercises to quickly lose weight in your legs
Unsightly fat can be burned quickly by performing a vigorous set of exercises. For quick results, it is important to train comprehensively. To eliminate fat deposits you need to train on on a regular basis 5 times per week. Cardio exercises are performed on Monday, Wednesday and Friday. For strength exercises, Tuesday and Thursday are allocated. Best exercises for quick weight loss of legs:
- Plie. Stand up straight, place your feet shoulder-width apart, and place your toes so that they point in different directions. Lower yourself into a squat, holding dumbbells in front of you. Smoothly return to the starting position, perform 3 times 12 repetitions.
- Extending the straight leg back. Take the starting position: stand on all fours, place a rubber band under your knees. Place the handle of the band on your left foot, straighten it, move it back and up, without bending your lower back. Do 3 sets of 20 repetitions.
- Lunge with dumbbells or other weights (useful for men too). Take a step forward with your left foot and place your right foot on your toe. Bend your knee slightly. Stretch your buttocks back and lower yourself as you lunge. Perform 12 repetitions for 3 sets.
Video: exercises for losing weight in the legs