Working on legs muscles

Working on legs muscles

If you want to lose weight in the area of legs, it’s important to focus on burning subcutaneous fat and fighting cellulite, which attacks your legs, hips, and buttocks. In this article, we have put together all the effective nutritional and exercise tips that will help you. Just a week or two of active walks in the fresh air will allow you to experience a great effect and losing weight in the area of legs and hips. Daily workout for 15-30 minutes is also useful for weight loss: squats, swinging legs, jumping rope, running on the spot, cycling, etc. However, when doing sports, do not overdo the load, since then your legs will pump up muscle mass, but will not look thin anymore. 

Your diet should be balanced. At the same time, don’t eat sweets, flour, pastries based on refined products – butter, sugar, as well as cereals, fast food, popcorn, chips and other sources of hydrogenated fats and high-calorie semi-finished products.

There is one trick on how to lose weight in the legs and hips. Make it your rule to do 20 squats as soon as you have a bun or cookie snack. So you work out the extra unnecessary calories and tune in to discipline and sport.

Pay attention to this diet


• oatmeal with fruit on the water or 100 ml of low-fat yogurt and one toast;

• 200 g of boiled chicken, a fresh salad of tomatoes and cucumbers seasoned with lemon juice;

• one apple or medium tomato;

• 100 g low-fat cottage cheese and a glass of kefir.


• toast with tomato and 200 ml of low-fat yogurt;

• 200 g of boiled pollock, 200 g of vegetable slices, a piece of bread with bran;

• a piece of melon or watermelon;

• a fruit salad or grilled vegetables.


• soft-boiled chicken egg;

• 200 g of boiled beef, steamed buckwheat;

• 1 banana, 150 ml of yogurt;

• green salad with olive oil.


• 200 g of oatmeal in milk, 200 ml of fresh;

• 200 g of tuna per steam, 200 g of cabbage salad with lemon juice;

• 200 ml fruit smoothie;

• fruit slices.


• 1 toast with bran, tomato, and cheese;

• 200 g of stewed vegetables and 100 g of lean meat;

• 150 g of low-fat cottage cheese and 1 pear;

• potatoes and vegetable slices.

How to visually lose weight in legs: stretch shorts

Stretching clothes can be a good help for temporarily creating the appearance of thin legs. Such underwear not only forms a female silhouette, creating a more toned line of the hips but also has an anti-varicose effect, saving from the consequences of a sedentary lifestyle. Although the very problem of very thick legs, it does not remove.

How to lose weight in the legs for a week: work out

So, after a diet, it’s nice to think about sports. For the organism as a whole and legs, in particular, it is very useful to walk. This is the simplest and most feasible load, which will help keep the muscles of the hips and legs in good shape. Very useful and effective for weight loss is swimming in the pool – such activity stimulates the muscles of the legs well. Both swimming and walking are aerobic exercises, during which the body receives energy from oxygen: glucose is oxidized, fat is burned faster, mood improves noticeably, the effect of regular training increases many times. If you have a sedentary lifestyle, and most of the time you spend in a sedentary position at the office desk, the muscles of your legs gradually weaken, lose their shape and attractiveness. The conclusion is simple: try to spend more time not sitting, but standing, do five minutes, change your position more often and do at least short-term exercises – squats, swing legs. Also, good help for a change in work is a table with a variable height.

Let’s practice some exercises.


This approach helps to develop the inner thighs and gluteal muscles.

Put your feet width apart. Make sure that the socks are turned in different directions. Squat slowly with a straight back until your knees form a right angle. Hold in this position, straighten up.

Repeat 3 sets of 10 times.

High chair

This static exercise will provide quick weight loss in the legs. Effectively worked out the calves and buttocks.

Lean with your back against a wall to perform. Take a step forward. Slow down slowly until you bend your knees at right angles. Hold for 30 seconds.

Perform the task three times, gradually increasing the number of approaches and the delay time.


Stand straight, keep your hands on the waist. Lunge forward with your foot, crouching so that the angle is 90 °. You can combine exercises by walking around the room.


You can work out the front of the thigh like this: stand on all fours. Throw up one leg or the other one by one. Perform with maximum effort.

Repeat three sets of 20 times for each leg.


This exercise works in several directions at once: strengthens the muscles of the legs, abdomen, and hips.

Lie on the floor. Place your hands along the body. Raise your legs slightly and cross them alternately with high amplitude. Perform 3 sets of 10 times.

Before training, follow these rules:

• Be sure to warm up. This will help to warm the muscles and avoid injuries.

• Gradually increase the amplitude and number of approaches.

• Alternate activities with relaxation, do not overload the body.

These are the coolest exercises that in the shortest possible time will help you get rid of extra weight.

Drinking regime

Excess weight, which is on the hips and legs of women, in the form of cellulite. Dehydration of tissues can cause the “orange peel” to become more visible. Therefore, it is important to adjust your drinking regimen. How to lose weight on the legs above the knees and get rid of cellulite? Drink about 1.5 liters of pure still water daily, optimally in small portions, 20-30 ml several times per hour.

Losing weight in a specific part of the body is not always possible. But if you work hard on what you want to achieve, then this is quite real. Do not stop working on yourself and you will succeed!

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