Exercises for losing weight and tightening of the legs, leas and hips. Step -by -step instructions for men and women

To lose weight, hips and buttocks, it is enough to fulfill the advice given in this article.

Losing weight in the legs - the process is quite complex and laborious. As a rule, the lower body always loses weight much slower than the upper.

This is due to the fact that the most “stubborn” fat reserves are postponed in the legs. The body protects this fat for the most hungry times. The lower part of the body is a kind of reservoir for accumulating fat for future use.

How is the deposition of fat in women and men?

The process of accumulation of fat in men and women is different.

In women, fat is deposited mainly in the lower abdomen, in buttocks and hips.

Of course it all depends on the type of figure, there are several of them: apple, pear, hourglass, rectangle, inverted triangle.

• In the first type, fat accumulates in the waist.
• The second type of figure is in the hips and buttocks,
• in the third, evenly throughout the body, and the hips and shoulders have the same size, that is, the wider the shoulders, the wider the thigh.

In women with a “rectangle” figure, fat is deposited on the stomach, on the back. In general, in "rectangular" women, fat accumulation occurs evenly. The only difference between this type and a “sand clock” is that the latter has a pronounced waist, which, unfortunately, does not have.
Women with the figure “Inverted triangle” least have to take care of their legs and hips - their fat is deposited above the waist (waist, shoulders, arms, back).

The most common types of figures are “sand clock” and “pear”. Therefore, the problem of weight loss in the legs is very relevant.

So conceived by nature that a woman hatches offspring, so she needs fat on her stomach and legs. In our time, of course, this does not play such a role as in ancient times.

Men do not have such a problem: they “add” their stomach. In structure, most men have narrow hips and broad shoulders. Therefore, they do not have to lose weight from their hips.

Exercises for weight loss of legs, leas and hips for men and for women

Complexes of exercises for weight loss of the lower body for men and women are not very different. The only difference is that women need aerobic loads, and men need anaerobic.

All women want to have beautiful legs and attractive hips. Most consider it beautiful to be beautiful legs without unnecessary fat or mountains of muscles and rounded buttocks. Therefore, in the gym, women need to choose running, jumping, ellipse, an exercise bike, as well as use small weights if they are engaged in the power zone, but with a lot of repetitions.

Men need to perform a warm -up to take medium weights (or large, depending on the preparation), perform a hitch for exercises.

Step -by -step instructions of exercises for losing weight legs, leas and hips at home

The most basic exercises for the lower zone: squats, swings, attacks.

Exercise 1. Twins

This exercise can be performed both standing and lying.

Starting position (I.P.): Stand straight, legs shoulder -width apart. Lear your hands on the wall or take the back of the chair. This is necessary for a greater support. Remove your leg back, then return it to its original position. It is recommended to start performing this exercise with 25 repetitions. Do the same with another foot. Such swings pull the buttocks back.

The second version of the exercise (swing forward): I.P. Same. Now take your leg forward. Perform 25 swings, change your leg.

The third option (swing to the side): I.P. Same. This time we take the leg to the side. In this case, you do not need to throw it too high. It is enough to feel the tension in the muscles. Perform the exercise 25-30 times for each leg. This exercise perfectly eliminates the "ears" on the hips.

Exercise 2. Lugs

Lunches are considered the most suitable exercise for losing weight. It is the attacks that give the foot a shape. In addition, lunges train hips and buttocks. There are many options for execution of lunges, but the basic lunges forward and backward are basic.

Lunches forward: I.P. : legs shoulder -width apart, arms on the belt, in front of the chest, raised up - as you are comfortable, the back is straight. Step your foot far enough forward and bend it so that the angle in the knee is 90 degrees. At the same time, the knee on the floor, but do not bend your back. Return your leg to I.P. Perform this exercise 20 times, change your leg. Try to ensure that the amplitude of movements is large, then the load will be full.

Lugs back: Everything is the same as in the previous exercise, just take a step not forward, but backward. Follow the posture.

Exercise 3. Squats

Squats are the main exercise that helps to remove excess from the hips and emphasize the line of the buttocks. First you need to master the basic squats.

I.P.: The legs are slightly wider than the shoulders, hands behind the head, in front of you, on the belt - as you like best. The back is straight, the buttocks slightly protrude back. Sit down so that even posture is preserved. In this case, lowering the body forward, but not strong. The knees should not go beyond the toes. Keep your body in suspense. Return to I.P. Perform 25 repetitions.

Exercises for losing weight legs, leas and hips in a week

A week is a fairly short time, but even during this period you can adjust the shape of the legs and hips. You need to train every day.

The main exercises will be: jumping jumps, running, squats, swinging legs, lunges.

• First you need to stretch. Perform the usual warm -up, as in physical education lessons at school.
• Next, make 25 swings with each foot, 20 squats, 15 attacks ahead. Repeat the program 3 times. The break between approaches is 1 minute.
• After that, perform 500 jumps with a rope, you can with small breaks. Perform 20 more squats and 15 attacks ago. Next 5 minutes of calm run. The training is finished.
• The next day, make the same program, only replace jumping with a 15-minute running. And at the end of the workout, perform 200 jumps.
• Alternate these two programs and extra centimeters on the hips will begin to leave.

Silents for weight loss of legs, leas and hips in the gym

• The gym has a huge number of different simulators. But for losing weight, it is not necessary to use everyone. As an aerobic load, the ideal options will be: a treadmill, an exercise bike, an ellipsoid, a stepper.
• With anaerobic load, the situation is almost the same. For losing weight, you can use ordinary dumbbells that are in every hall. With dumbbells, you can make squats, attacks, traction and many other exercises.

System No. 1: GAKK TREENER. I exist two varieties of this simulator: for squats and bench presses. In both cases, the lower back is fixed.

System No. 2: simulator for foot information. This simulator involves the inner thighs, so many girls love it very much.

System No. 3: Seeing legs sitting. It is ideal for those who have a weak rear surface of the thigh and caviar.

System No. 4: Smith simulator. On this simulator, you can do not only squats, but also benches (sitting, lying), attacks, climbing on socks. This simulator fixes the vulture, the load on the back is reduced.

System No. 5: Power frame. This design will repeatedly serve you if you plan to go to the gym.

Perhaps these are all the main simulators that should pay attention to people who want to lose weight in their feet.

Breathing exercises for losing weight legs, leas and hips

No matter how strange it sounds, but with the help of respiratory gymnastics, it can be significantly reduced by the volume of the hips and legs. There are two breathing gymnastics systems very similar to each other, but having some differences: bodyflex and oxisase. The main difference is breathing technique. Respiratory technique in the “noisy” bodyflex, unlike oxisiz. I must admit that the bodyflex is quite traumatic and it is difficult for many people to immediately breathe right. In addition, bodyflex causes a sharp jump in pressure, so if you suffer from hypertension, then it is better to choose Oxisase.

Bodyflex exercises for weight loss of legs

The most effective exercises from this system, directed precisely at the losing weight of the legs are “boat”, “fireplace”, “swallow”, “cat”, “seiko”, pulling the legs back.

Exercises from the Oxisase system for weight loss of the legs

The Oxisase system also has very effective exercises for adjusting the lower body of the body: “sumo”, lifting the legs back, diagonal lifting of the leg, squat at the wall. These exercises are mainly aimed at improving the shape of the gluteal muscle.

Exercises for losing weight legs, leas and hips: tips and reviews

Important: if you want to lose weight in your feet, then the exercises alone will not be enough. It is necessary to adjust your nutrition: remove “simple” carbohydrates in the form of buns, sugar, chips, replacing them with useful products. Exclude frying in oil by replacing it with hot foods in a dry pan. Limit the use of salt and smoked meats.

Exercises for weight loss: reviews

Svetlana, 27 years old, Nizhny Novgorod

After the second birth, she was very recovered, especially in the legs. The type of figure is a pear, so all the most “cherished” there. She began to engage in bodyflex for 15 minutes a day. The result appeared after 2 weeks. I continued to study. Then it got warmer on the street and I began to regularly go to the morning run. Thus, in 3 months I lost 10 kg. Now the shape of my legs is completely satisfied with me.

Maxim, 22 years old, Rostov-on-Don.

I had a problem not characteristic of a man: full hips. I was complex for a long time, but I decided that you couldn’t help the case and bought a subscription to the gym. He was engaged in simulators for six months. The muscles grew like yeast, from this leg only more; There was a feeling that one fat was in the legs. Then I connected the cardio tinning, and the miracle happened! The legs of the steel "dry" (this is the term of athletes, denoting the loss of adipose tissue). For another 2 months of regular running and jumping jumps, my legs became like the feet of an ordinary man.

Little weight loss is easy for few, but if you approach this issue correctly, observing the recommendations of experienced specialists and athletes, the result will not be long in coming.

Video: Exercises for losing weight legs, lies and hips

Interesting exercises for losing weight of the legs and the correct technique of their implementation are shown in the next video.