NUTRITION AND WEIGHT LOSS
The basis of a beautiful figure is proper nutrition. The main goal is to create a caloric deficit. That is, you need to spend more energy than you consume.
Keep a food log.
Here it is worth recording what you ate, how much, how you changed the diet. Also count your calories consumed. This is necessary for subsequent analysis and changes.
Cut back on calories. At least 10% of normal volume, then reduce to 20%. On average, the deficit should be 500-800 calories per day. Focus on your morning meal.
Have a hearty breakfast. Consume the first 300 calories in the first hours after waking up.
Enter fractional meals. Every 2-3 hours up to 6 times a day. You should not drive yourself to severe hunger – otherwise you will break down.
Low carb diet.
Set aside 2 days a week when you cut back on your carbohydrate intake. You cannot completely abandon them – it is harmful. But the emphasis should be on protein foods.
Eliminate refined sugars and carbohydrates – choose foods from whole grains with shells, cereals with a low glycemic index: barley, buckwheat, brown rice, etc.
More vegetables and fruits. Fiber and coarse fiber aid in digestion. Green apples, pomelo, grapefruit, cucumbers, tomatoes, spinach, broccoli, and asparagus aid in protein absorption.
Drink clean water. At least 1.5-2 liters per day. Or use the formula: your weight divided by 30, that is, at 60 kilograms, your norm is 2 liters.
Choose lean meats: poultry, fish, lean red meat.
Healthy fats. Eat nuts, fish, flaxseed oil. Avoid margarine and trans fats, and limit yourself to animal fats. These recommendations are suitable for both guys and girls. Of course, losing weight will reduce the volume and size of the thighs, and fat will also go away from the back of the thigh. But only physical exercise will allow you to create a beautiful figure.
EXERCISES TO REDUCE THE HIPS AND BUTTOCKS
If you want to reduce your hips, you need aerobic training, which consists of light, high repetition exercises. They are called aerobic because the energy of chemical reactions with oxygen is used to work the muscles. The characteristic difference is endurance work and profuse sweating.
Such training is good because it does not require special preparation. Aerobic exercise includes:
All types of aerobics.
Swimming in pools and ponds.
Walking, walking, running.
Skiing, ice skating.
Cycling, exercise, and bike.
Home exercise equipment – ellipsoid, stepper, treadmill and others.
You should devote at least 1 hour a week to training. This is 2-3 days a week for 20-30 minutes. Such a volume can be easily accomplished without much straining.
Dumbbell Slimming ExercisesLunges.
Stand up straight, feet shoulder-width apart, slight arch in the lower back. Knees slightly bent, dumbbells in hands. A wide step forward with the transfer of the center of gravity forward to the extended leg. Then sit down on that same leg. The torso should be kept straight without tipping over to the side.
Holding your breath, lean on your front leg. Get out of the squat. Place your back leg on the jogging leg. Repeat the lunge with the other leg. Do 2-3 sets of 10-12 reps.
1-LEG DUMBBELL ROW
Take the dumbbells in your hands. Stand on 1 leg, leaning on your toes, take the other slightly back. Keep your back straight. Bend over to the floor and extend your right leg, squeezing the buttocks of your left leg. Do 2 sets of 12-15 reps.
LIFTING THE BODY LYING ON THE BALL
Lie on the ball with your head, shoulders and neck resting on. The knees are slightly bent. Lower your body by contracting your hips. While the ball remains stationary, raise your legs again to form a straight line, squeezing your buttocks. Do 10-15 repetitions in 2-3 sets.
Exercises to reduce the outer thighs
These exercises will help remove the ears on your hips. The bumps on the top of the thighs are also called breeches. Stand straight with your arms at your sides. Swing your legs out and in. Alternately 25 swings with each leg.
Also, while standing straight, perform 25 circular movements with each leg. Standing, bend your right knee. Take her to the right and put your foot. Repeat with the left leg. Then vice versa. First, move the bent knee to the side, then forward and into the starting position.
Exercises to reduce the inner thigh
Classic “scissors” – performed lying on your back. Raise your legs 30 centimeters from the floor and intensively cross them in swings, as if cutting the air with scissors. 10 reps of 3 sets with minimal breaks. Raise your legs up until an angle is formed. The heels are together, the toes are as wide as possible. Slowly bend your knees without moving your heels.
Straighten your legs, tighten your muscles. 10 reps in 3 sets.
Ball Squeeze –
You need a small, resilient ball. Lie on the floor with your arms at your sides. Lift your pelvis and draw in your stomach. The body should form a flat bar. In this case, you need to squeeze the ball intensively with your knees. Run time – 60 seconds, do 5 repetitions.
Reduction of hips by 10 cm per month
Stand up – heels together, socks apart.
Raise your right leg and stretch it as far as possible, then back and to the side.
Hold your leg at maximum for 10 seconds.
You need to devote to training at least 5 minutes a day. You will see the result in a month. With due diligence, you can reduce the volume by 20 cm in 2 months.
Hip reduction in a week
The T-TAPP system will help to quickly reduce the volume of the hips (in a week). It was created by Teresa Tapp, a sports physiologist and trainer with extensive experience. This is the fastest way to reduce thigh size and you can do it at home.
The following exercises are recommended to work on the buttocks:
Feet shoulder-width apart, arms extended above the head. We squat as low as possible. We bend over, while the hands should continue to the back. 8 reps in 3 sets.
We stand on the left leg and pull the right knee to the chest towards the left shoulder. Lower and raise again at an angle of 90 degrees. We change the leg and alternate. 6 reps in 3 sets.
Lying on the floor, raise our legs. Bend your knees alternately. We spread our legs to the sides. 3 sets of 8 reps.
For getting back in shape after childbirth
Changes in hormonal levels lead to the fact that after pregnancy, many women lose their shape. Young mothers want to make their legs slim, and not build muscles. Recommended exercise:
Legs together, arms wrapped around the waist. We do 10 lunges with each leg. After a few days, we increase the load using dumbbells.
On each lunge, you should make a short delay. Hands with dumbbells spread to the side. During the hold, perform 4 full body bends.
The exercise ends with a fixation when bending down with a lunge for the count of 8. Repeat with the other leg.
Exercises to reduce the buttocks
We offer an excellent exercise that will quickly reduce the buttocks and strengthen the calves:
Stand on your toes and walk forward in small steps. There should be at least 70 steps. And the legs should remain straight.
EXERCISES FOR MEN
Get on your knees with your hands on the floor. We perform a series of swings with each leg. Legs are not straightened. The muscles in your buttocks and thighs should be tense. We perform 30 swings with each leg.
We stand, straighten our back. Feet shoulder width apart. We bring the shoulder blades together, tighten the abdominal muscles. Squat while inhaling until the legs form a right angle. We move the pelvis as if we are going to sit on a chair. On exhalation, we return to the starting position. 3 sets of 15 reps.
EXERCISE ON THE MAT
We lay down with our backs on the mat. Expand palms and place them under the buttocks. Legs are straight. While inhaling, raise a straight leg. We hold for a few seconds. We lower it as we exhale. 30 reps with each leg.
HOW TO REDUCE THIGH SIZE WITHOUT EXERCISE
Proper nutrition will significantly reduce body fat. However, if you simply limit your diet, then muscles will go along with fat. This means that the hips will lose their shape, so diet must be combined with exercise.
It helps to increase blood flow in the necessary areas, remove excess fluid, and speed up metabolism. To get the effect, you need to complete the full course, which includes 15–20 procedures. The massage should be done by a specialist with education, since technique is very important here.
Problem areas are covered with a composition and wrapped with cling film. Use: seaweed, herbal extracts, chocolate, honey, etc. Duration – from 45 minutes to an hour. Then take a shower.
The scrub is rubbed directly into the problematic parts of the legs. Good reviews for coffee scrub and blue clay. You can also use special cosmetic products. Before use, you should consult a beautician.
Liposuction and skin volume reduction after drastic weight loss are used in cases where other methods cannot achieve results. The volume and degree of correction is determined by the doctor. The lift is carried out under general anesthesia in 2–6 hours. However, after that there is a big drawback – scars and scars.
If you want to reduce the volume of your legs, we definitely recommend work in the gym and proper nutrition. This will form a beautiful figure. Massages and beauty treatments can be used as auxiliary tools.