Thin legs what to do. How to make your legs lean and toned without a trace of fat

After the columns “Do I have bikini data?” (and) Zozhnik’s readers bombarded me with questions about how to train thin legs. I answer all slender-legged people in one fell swoop.

1. You most likely have a normal, rather than low, body fat percentage.

At my master classes, at the end I always measure the percentage with a caliper subcutaneous fat participants, everyone is interested to know. Girls vary in build; those who come to “lose weight” most often have 33-36% body fat.

But “skinny fat”, oddly enough for those gathered, shows the norm at 23-25% (sometimes higher), and not the expected 15-18%. Thinness does not equal “low fat.”

2. Don't overeat to gain weight

If there is no critical “underfeeding,” you should not get carried away with the rule “I eat what I want and don’t gain weight.” Now you just don’t notice, but time is playing against you, and after 30 you suddenly wake up completely out of shape, with a flabby body that shows your age. There is little muscle mass, enough fat. And it only grows over time, replacing the muscle one. 50 kg at 18 years old and 50 kg at 40 years old are completely different kilograms. Thin does not equal emaciated.

3. There are no special programs for thin legs

They will certainly promise you “ individual program for only 1000 rubles,” however, in truth, your workouts will be no different from the workouts of those who have excess fat deposits on their hips. You need to deadlift and squat while trying to increase the weight on the bar. Often ectomorphs are very weak, they cannot sit down and stand up correctly even without any additional weight. Skinny guys, you'll have to get stronger if you want to look fit, healthy and toned.

4. Train the whole body, not just “problem areas”

No splits from the “chemists” from the eighties. Only full-length, only hardcore. “Full body” - translated as “whole body”. An example of such a program for beginners. And remember: you need to rest well, do not do more than 2-3 strength exercises per week. You need to become stronger and more resilient. Weakness is the most main step in old age.

5. You need to watch your diet

Many ectomorphs I have worked with nervous soil They lost weight very quickly - this is their peculiarity. Forget about night parties and smoky clubs, office hunger strikes “because we didn’t have time to eat.” Buy a convenient 6-pack bag and carry all your food with you. And yes, be sure to check your gastrointestinal tract. Often there is already some kind of problem that threatens to become even bigger in the future if you don’t deal with it now.

5. Change the way you feel about your body

You are actually very lucky, because those whose legs are not thin, but tend to accumulate fat, have to plow a hundred times more than you. At the same time, it’s not a fact that without, say, powerful fat burners and you know what special medications, dense legs will look lean even with an ideal diet. And yours will be. Isn't that cool?

6. Fashion is still on your side

“Thin legs” is still popular in society. Where I come from, there are very few girls like me – tall and big. Since childhood, I was a stately “filly” against the backdrop of small women - I was teased as an ostrich precisely for my legs.

This is now Gina Carano with her sexually brutal, muscular thighs painfully hitting the men on the screen and handsome special agents in love are stacked in front of her. Only when I got to the USA and Germany I was suddenly surprised to discover how thin and graceful I seemed compared to the same German women, self-confident feminists with thick, pumped calves and developed shoulders.

7. Wear stockings

Girls with thin legs, what do you know about stockings, which are not always possible to pull on voluminous thighs? I don't wear stockings because they just roll off my quads. Or what do you know about dresses that fit on canes but don't fit on muscular girls? Enjoy your options.

8. And love your “giant quadriceps.”

I repeat – not squatting or deadlifting is not an option. You probably already know anatomy, which means you will understand that all the fairy tales about “disabling the quadriceps” in global exercises are just a “phytonishka” fantasy. The only way to “disable” a muscle is by cutting it off. Well-developed, convex buttocks are impossible without developed hips.

9. Belly

Now as for the voluminous belly in women with at the same time slender, long legs and narrow hips. Indeed, this is one of the types of build “male type” (or “apple”), when top part looks more massive and shorter than the lower one, due to the fact that fat accumulates in the upper part - arms, back, chest and abdomen.

Don't listen to anything about "features" hormonal levels"from great experts. For you, the solution is the same - you squat and pull. Gradually, the distribution of fat becomes more uniform, and the bottom receives the desired volume and curves.

Is there at least one in the world healthy man who doesn't like slender women's legs? This is a reason for the envy of girlfriends and the admiring glances of friends. The owner of beautiful legs is always confident and attractive. But rarely has nature itself endowed anyone with such wealth. Much more often slim, Beautiful legs This is the result of proper nutrition and exercise.

What to do if your legs are very thin?

First, you should determine whether your legs are really as thin as you imagine them to be. Often women are not objective enough about their appearance. Fortunately, there is average formula, which will help you determine the minimum girth of your calves and thighs. The formula is as follows: height (cm) * K = X, where K = 0.21 for calves and K = 0.32 for thighs. If the volume of your legs is greater than X, stop cheating yourself, you have excellent legs, and they don’t need to gain weight!

However, if your volumes less number X, for perfect legs you will have to work. First, determine your body mass index to see if you have anorexia. But even if you have a slight lack of weight, your nutrition will have to be adjusted by slightly increasing your daily caloric intake. In addition, thin legs can be a sign of diseases such as vitamin deficiency and anemia. Therefore, eat fruits and vegetables (apples are good for anemia) and take vitamins.

Exercises for thin legs

But nutrition alone cannot correct the situation with thin legs. Here you need to include special exercises. They must be done slowly; endurance training (for example running) is contraindicated for you.

Here are some exercises that will help you create the legs of your dreams.

Squats. Squat with a straight back, keeping your heels on the floor and keeping your knees together. To begin with, you can hold on to the chair with one hand. Do 12 repetitions of the exercise.

The next exercise is performed with a ball. Stand up straight and hold an elastic ball between your knees. Alternately squeeze it and relax. You need to do at least 20 repetitions of this exercise.

After this, sit on a chair, facing the back. Keep your back straight, do not lift your feet off the floor. Holding your hands, raise and lower your pelvis. Perform 30 repetitions.

Raising on your toes. Stand up straight and rise on your toes, and then squat a little, spreading your knees to the sides. Try to stay at the top and bottom points for a couple of seconds. 15-20 repetitions.

Remember also walking on your toes and on your heels from school physical education lessons. You need to take at least 70 steps.

You can also see beautiful legs on female cyclists. So add cycling to your workouts. If this is not possible, then you can perform the “bicycle” exercise while lying on your back for 15-20 minutes a day.

How to dress if your legs are thin?

Clothing is created to decorate a person and hide figure flaws. Likewise, thin legs can be corrected with the help of clothes.

Those with thin legs often underestimate themselves. They think that their legs are simply terrible, although they have many advantages over those with full legs, for example, slender girls can wear light-colored trousers with a loose fit or a short version of bright, colorful colors without compromising their appearance.

Thick light-colored tights or tights with large prints are also suitable here.

Classic trousers and jeans suit everyone. So this is also a must-have for your wardrobe. If nature has blessed you with straight legs, then you can choose a narrowed version. The worn effect will add volume to your look.

Long dresses, sundresses and skirts look graceful and elegant and at the same time hide all the shortcomings of thin legs. This also includes summer overalls with flared trousers.

Those with thin legs should pay special attention to the choice of shoes. You should not make bright accents, they only attract attention. Be careful when choosing boots. Most likely, you find it difficult to choose such shoes because they hang loose at the ankle. Therefore, pay attention to models with fur tops or with gathers at the ankle. Leg warmers will also come to your aid - with them you can create a very interesting and elegant look.

Many have probably noticed such a figure in guys, when on top he is all such a machine, and his legs are so thin that when he pumps his biceps, his legs shake so much that the crunching and knocking of his knees can be heard at the other end of the hall.

Such people are usually they think everything is fine that this is not a problem at all. They may have many excuses like: “Yes, I can pump up my legs at any time,” “My grandfather didn’t pump up his legs and lived to be 95 years old,” or “I’m just going through a difficult period in my life.”

But in fact, this problem is very global. Such people are in society, children see them, and the young, fragile psyche suffers. We need to stop child abuse.

There can be many reasons for thin legs in men, and this does not always happen due to the fault of the owner of the feet.

Here is a list of the most common reasons for thin legs in guys:

1. Features of genetics.
2. Incorrectly selected training program.
3. Problems with the spine or knees.
4. Problems with the head or “I’m already powerful, but I can’t see my legs in my pants.”

Genetics

Often thin legs go to their owner by inheritance. And in this case, pumping them up is oh so difficult.

But difficult does not mean impossible. You will have to work harder in the gym than those who are a little luckier with their legs. If you don’t whine and don’t give up, then everything will work out.

Inappropriate training program

An important factor in growing your legs wider is your training program.

We have two types of muscle fibers, and each need to be trained differently.

One type responds to high-repetition training with light weights, while the other responds to strength training with heavy weights and a small number of repetitions.

The predominance of one type over another in various muscles depends on genetics.

If you train with heavy weights and do 4-10 repetitions, but your legs are still thin and don’t grow, then try to lose weight and start doing sets of 12-20 reps.

If you trained in a multi-repetition mode, then do it the other way around.

Health problems

If you have problems with the spine, you can pump up your legs, but you should do it carefully. In this case, a standard training program will not work.

You will have to completely eliminate the axial load on the spine. You will do the exercises sitting or lying down. I'll have to give up squats.

The “leg press” will be your magic wand in the world of iron and your guide to big legs. You can perform any of its variations; both horizontal and vertical simulators are suitable.

Focus on lower back and pelvis. They are under no circumstances should not come off the back of the machine, this can lead to injury to even a healthy spine.

With knee problems, everything is much more complicated. Putting any stress on your knees without a doctor's permission is extremely dangerous. First you need to heal your injuries (if possible), and then gradually begin training your legs.

Male without legs - my favorite

And finally, the highlight of the program - a kind of centaur, with the torso of a jock and the legs of a chicken.

These people have their own philosophy. They don't need to pump up their skinny legs because they can't be seen in their pants. By squeezing the clutch pedal of your grandfather's Muscovite, you can pump up more massive legs than those of these guys. What’s interesting is that they are not ashamed of their thin legs.

What advice can you give here? Stop hammer your bitsukha and abs from day to day. If you're hoping to get washboard abs for girls to wash their wet panties on, then I have bad news for you. The only thing that will make their eyes wet is when they see your skinny legs.

Nutrition

If only your legs are lagging behind, and the rest of the muscles are gradually progressing, then the problem is clearly not in nutrition. It cannot be that the protein selectively reaches each muscle. And when it comes to his feet, he, before reaching his destination, goes into the sunset through the sewer pipes.

How to train to make your legs thicker?

First, understand that it will be very difficult. Leg workouts are usually the killer ones. If you do not have the health restrictions that I wrote about above, then sit back and write down.

The base is the basis of the basics, only heavy basic exercises will have the most effective effect on muscle growth.

There are a lot of different exercises and options for doing them. But the most important thing is the correct technique.

You no need to strive for weight at the expense of technique, First of all, you must feel the working muscle group.

If you do the exercise incorrectly, you risk not only wasting time and being left with thin legs, but also getting injured. There is also no need to stagnate on one weight for months.

As I said before, give priority to the basic movements:

• squat;
• deadlift;
• lunges;
• leg press.

You can also add some isolation exercises to squeeze every last drop from your branches.

It can be:

• extension;
• flexion;
• intelligence.

You can also do leg raises in the machine if you want a butt like a nut. This is how I like it better.

Be a man - avoid exercise equipment. Only free weight, only hardcore. This will use more muscles.

For example, you can squat with a barbell on your shoulders, or in a Smith machine. But Smith won't give you the same sensations that a barbell will, so leave it to the girls.

If you want to gain muscle mass, then it's better avoid supersets, dropsets and other gadgets. On initial stage they are of no use.

The number of repetitions can be completely different; it is better to find it experimentally. For some, 20 repetitions work, for some, five are enough. You can also cycle the load to give your muscles stress and thereby encourage them to grow.

Exercises

There can be a lot of them, depending on your imagination, but we will look at the most basic ones.

You can do these exercises in any gym:

• squats;
• deadlift;
• lunges;
• leg press;
• leg extension and bending in the simulator;
• lowering and spreading legs in the simulator.

Perhaps the most cool exercise for leg growth. There are a million variations of its implementation.

The most effective of them:

• classic squats (barbell on back);
• front squats (barbell in front of you on your shoulders);
• squats in a Smith machine with a fixed barbell;
• Hack squats.

The movement is essentially the same, but the muscles can work differently; when any angle in the body position changes, the emphasis of the load on the muscle shifts. But they are involved absolutely all leg muscles that are known to science.

Deadlift

There are also a lot of options for implementation:

• classic deadlift;
• sumo deadlift;
• deadlift;
• Romanian cravings.

If all muscles work in squats, then in this case all muscles are included only in the first two exercises, but the load shift is very obvious.

In dead and Romanian traction the quadriceps receives virtually no load; the work is performed mainly by the thigh biceps, buttocks and back extensors.

There are also a huge number of options; they all work according to the same principle. You can do it both while moving and standing in one place, or even use a simulator.

Load at correct technique mainly goes to the buttock, the quadriceps and hamstrings are also worked.

Leg press

It could be classified as squats, because the principle is almost the same, but I want to talk about it separately.

This exercise will help to work out the leg muscles well for people who have problems with the spine, since in this exercise he does not receive an axial load.

With this simulator you can work out all the muscles of the legs; the emphasis of the load also depends on the placement of the legs on the plate. But, of course, this exercise will not replace squats.

Leg bending and extension in the simulator

Extension. It will help finish off our quadriceps at the end of the workout, or warm them up before starting.

Flexion. Designed to destroy the hamstrings of all daredevils. Also involved calf muscles. Similar to extensions, they can either finish off or warm up the muscles.

This exercise is not mandatory for guys. It involves the adductor muscles, which already work enough in basic exercises. But if these muscles are lagging behind, then why not? Take everything from life.

Very thin calves - what to do?

What would I like to say about calves? A very stubborn thing. Very hardy, as it is involved in Everyday life much more than others. Only the most desperate or genetically gifted will be able to break through these babies.

And yet, very thin calves are not a death sentence. They can be pumped up, and the main thing in this matter is persistence.

Slender beautiful legs cannot leave anyone indifferent. This is why many girls dream of losing weight. This area is not that easy to work with and to change it in better side, needed A complex approach which includes regular training and proper nutrition. How to achieve slender legs? This will be discussed below.

Exercises for slender legs at home will help you achieve the desired volume. It is important to start the complex with a light warm-up, no matter where you work out in the gym or at home. As a warm-up, you can use a treadmill, an exercise bike, dancing, or jumping rope. Take 5-6 minutes to warm up. Now let's look at what exercises a workout for slender legs can include.

1. Lunges

Lunges are unique in that they work all the muscles of the legs, helping to achieve slimness. Starting position – standing straight, feet shoulder-width apart, arms along the body. Lunge with your right foot first. It is important to pay attention to the position of the legs - the angle between the thigh and lower leg should be 90 degrees. The same goes for the left leg. After lunging, return to the starting position and lunge with your other leg. For each leg, repeat the exercise at least 15 times.

2. Squat on one leg

An excellent exercise for slender legs and buttocks. The fact that we perform it on one leg will help increase the strength load on the leg muscles. Starting position - standing with emphasis on your left leg, the right one needs to be slightly raised up, arms extended in front of you. Now squat down, bending your left leg at the knee. The right leg should remain straight. In this exercise, maintaining balance is very important, so it is important to squat smoothly. If you still find it difficult to squat in balance, place something nearby that can serve as your support. After doing a squat, return to the starting position. Repeat the exercise 8 times for each leg. Total completion two approaches, shake your legs between them, which will help relieve tension from them.

3. Rocking

Athletes like to do this exercise before competitions. It helps to warm up all the muscles at the same time and tone them. Starting position – place your legs as wide as possible, bend your arms and flex your hands, place them in front of you. First, lean to the right so that your left leg bends at the knee at a right angle. Keep your left straight and move your pelvis as far as possible. Hold in this position for a few seconds, then return to the starting position. Do the same for your left leg. Repeat for each side 15 times.

4. Squats

Classic squats are great exercises for slender legs. They help to work out the basic framework of their muscles, which is responsible for slimness. Starting position - standing straight, legs slightly wider than shoulders, feet turned toes to the sides, bend your arms in front of you. Squat down slowly, while trying to keep your body as straight as possible. Try not to sit too deep, but until the moment when the upper and lower legs make a right angle. Hold at the bottom for a few seconds, then rise up. Repeat the exercise at least 12 times.

5. Reverse plank

The exercise uses the core muscles of the legs, which explains its effectiveness. Starting position - lying on the floor, place your feet on a fitball (can be on a chair or sofa). The arms are straight at the sides. Lift the body so that it forms an elongated bar. Now begin to alternately bend one or the other leg at the knee. At the same time, press your supporting leg as hard as possible into the surface you are using. Repeat the exercise 15 times in each direction.

6. Exercise for legs and buttocks

This exercise effectively works the thighs, buttocks, and calves. Starting position – lying on your back, spread your arms straight to the sides. You need to bend your right leg at the knee so that it is persistent, keep your left leg straight and lift it up, lift your pelvis off the floor. Push it up as hard as possible so that your chest, stomach and your raised left leg form a straight line. Stay in this position, tensing your buttock muscles as much as possible. Then return to the starting position. Perform 15 repetitions for each leg.

It is recommended to repeat this complex 3-4 times a week, and soon you will be able to make your legs slim and toned. Dancing, running, and jumping rope are also very useful for losing weight in your legs. Try to take the stairs on foot more often instead of the elevator - this will also help you lose weight in your legs and gain their elasticity.

Diet for slim legs

Effective weight loss is impossible without diet correction. There is no special diet for slender legs and thighs, you just need to follow the right and healthy diet, from which harmful high-calorie foods are excluded.

To lose weight, you need to create a calorie deficit, that is, consume less than you spend, so it is recommended to keep track of your caloric intake.

To lose weight, it is important to minimize the amount of simple carbohydrates and unhealthy sources of fat in your diet. It is important to drink a lot of fluid, at least two liters a day - it helps break down fat, improves metabolic processes and controls appetite.

Healthy foods for weight loss are porridge without oil, lean meat and fish, fermented milk products, fruits and vegetables, dark chocolate (in minimal quantities).

But it is recommended to limit sugar and products containing it, all kinds of sausages, fatty meats, fast food and other harmful foods. Eat small, frequent meals – this is exactly the diet plan that will help you lose weight effectively without experiencing constant feeling

hunger. Let's consider sample menu for slimming legs.

For breakfast, have a bowl of oatmeal and a glass of natural juice, for the second breakfast a few hours later - a boiled egg and a couple of plums. For lunch you can eat 200 grams of boiled chicken, a vegetable salad and one apple, for dinner – 50 grams of hard cheese and one citrus fruit. And a few hours before bedtime, you can drink a glass of low-fat kefir.

This is just a sample diet. You can build it as you wish. The main thing is that it includes healthy and low-calorie foods, saturates the body with all the necessary elements and promotes fat burning.

Cosmetic procedures In how to make your legs slim and thin, various cosmetic procedures . While strength exercises

The first remedy that will help you achieve slim legs is massage. It helps activate blood circulation, fights cellulite, gives the skin elasticity and firmness. It can be done either by a specialist or independently. You can use silicone jars sold in pharmacies, massage or vegetable oil, as well as 10 drops of orange or other citrus essential oil. Shuffle on one leg essential oil with two tablespoons of preheated base. Carefully distribute the composition over the leg, covering the buttocks and the entire surface of the thigh, and begin to use the cups. Spend 10 minutes massaging one leg. Then move on to the second one. To prepare the mixture, you can use 3-4 tablespoons of any clay, warm water, a tablespoon vegetable oil and citrus ether. Dilute the clay warm water until the consistency of thick sour cream, add oil and 10 drops of ether, mix everything and distribute evenly over the buttocks, thighs and knees. Wrap in cling film and leave the mixture for about an hour. Then wash it off with warm water and use anti-cellulite cream. It is recommended to repeat the procedure every other day for a month (15 sessions). There are many others effective recipes wraps: with honey, with coffee, with seaweed and so on.

All these recommendations in combination will help you figure out how to make your legs slim at home. What is important is an integrated approach. Also remember that even if you manage to achieve the desired shape, it is important to maintain it. To do this, continue to lead a healthy and active lifestyle, eat a balanced diet, and exercise. Cosmetic procedures will help consolidate all the results of other measures.

Exercises for slender legs on video

My respect, gentlemen and especially ladies! Today we are treated to a simply amazing article, and all because it is from women. In it we will give an answer to this question - how to make your legs thin . From just one reading, your legs will become much slimmer and more attractive, so read to the end and absorb every word.

If everyone is assembled, then let's get started, let's go.

How to make your legs thin: a set of measures

I'll start from a little distance...

Show me a woman who is happy with her appearance and who does not want to improve it even a little. Beauty is a terrible force and a woman’s main weapon in the fight for a higher-ranking male. I don’t know if young ladies are aware, but almost all men are attracted to beauty, and for them (us), attractiveness is the main factor in assessing her as a potential partner. It’s not for nothing that there is such a saying - a man loves with his eyes, so this is really true. We have enough 8 seconds of contact with the lady to understand whether the game is actually worth the candle, and whether it is necessary to fuss at all :). Although scientists say that men evaluate women from top to bottom, practice shows something different. I have noticed more than once that guys first fix their gaze on a woman’s legs, then her hips and upwards. Moreover, this is quite natural if you look at the lady from behind, because there is no face there.

In this regard, the requirements for this part of the body (legs) from the male population become quite unambiguous. They want to see their companion's legs long, slender and in a short skirt). It is also worth saying that the dominance of glossy magazines and catwalk models is doing their dirty work - men are becoming very picky about the shape and size of their chosen one. In this situation, the ladies have only one thing left to do - pick up their feet and work on themselves, in fact, that’s what we’ll do today.

How to make your legs thin? One of the most pressing problems of girls, it can probably only be compared with such -, and of course,? When you look at all these “hows”, the meaning of the statement becomes clear - beauty requires sacrifice, and I would like to erect a monument to all active workers working in this direction. Well, that’s enough of the lyrics, let’s get to the point.

How to make your legs thin: debunking the main myths

First of all, I want to say that no miracle cures have yet been invented that would help make legs slender. Wraps, creams and other similar tools are all a dud; without your own plowing and working on yourself, you won’t be able to achieve thin legs.

Secondly, fat does not disappear locally, i.e. You cannot make only the left or right buttock lose weight, only the upper or lower body. Fat leaves immediately from everywhere, and from problem areas in the very last place.

Third - the most effective ways to make your legs thin is:

• following a diet;
• special aerobic exercise;
• special exercises.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

How to make your legs thin: everything you need to know to lose weight

For the most part, a woman’s thighs and legs begin to lose weight when her percentage of subcutaneous fat approaches 18% . To find out the current percentage of body fat, I recommend measuring yourself using the materials in the article. In general, if you do not know whether you have problems with overweight, then the following table will help you figure it out.

In addition, it is worth understanding that two women of the same weight may not experience the desire to lose weight or have slender legs, so compare.

How much (and how quickly) you are able to lose weight in your legs will depend on, and in relation to young ladies it would be more accurate to say - on.

In general, the problem of losing weight in the legs and hips is associated, first of all, with the natural processes occurring in the body of any productive woman. It consists of the accumulation of fat deposits in the abdomen, legs and thighs as a result of a woman’s preparation for pregnancy. Only later, as the negative factors of a woman’s swelling, come poor nutrition, stress and unbalanced regime.

Not many women know that the effectiveness of losing weight in the hips depends on the initially correctly chosen strategy. And in order to decide on it, you need to know what type of hips you actually have.

Do you think that you have fatty or muscular thighs, or maybe you don’t know at all? To determine this and understand whether it is necessary to “lose fat” from the thighs or lose muscle mass, I suggest taking a simple test. It consists of three steps:

1. straighten your leg;
2. tighten your thigh muscles;
3. pinch the top layer of fat and skin with your fingers.

If the fold of the fingers is quite significant (something to hold on to), then you have fatty thighs and most likely problems with cellulite. Therefore, you must first adjust your diet and add cardio activity to burn fat. If the tuck is small, you have muscular thighs with little fat. The strategy for losing weight in the legs in this case should be based on special fitness exercises.

Let's look at it in a little more detail...

Fat VS Muscle thighs

The first type is when the legs themselves may be thin, but the extra pounds (layer of adhering fat) does not allow you to see their slimness. Therefore, the main emphasis should be on aerobic activity and proper dietary nutrition. When the total fat burns, you can start making your legs slim.

The second type is large muscular thighs. If you think that only men can have big legs, you are mistaken, sometimes a lady has an impressive hulk of a ship :) – wide bones and dense muscles. The muscles themselves are made up of bundles of muscle fibers that vary in size. Representatives with muscular thighs have a large share type II large muscle fibers (which are usually found in sprinters or strength athletes), compared to type I fibers (in endurance athletes). Muscular thighs give big full legs. They (hips) respond well to the special foot load and vary in size.

In this case, you need to understand that while you can get rid of fatty thighs, you cannot move (move) muscle fibers. To achieve slim legs, you need to pay attention to the following factors:

• You don't have a genetic tendency to have big thigh muscles, but you do have a natural tendency to gain muscle through exercise. In other words, your workouts have made your legs bigger. (you are overloading them). This could be exercise on a treadmill, elliptical trainer, ice skating, etc. These types of activities in an attempt to make thinner thighs backfired. You need to reconsider your training strategy and remove these “hip-building” exercises;
• you are genetically programmed to have big muscles (mesomorph body type) but also have a lot of fat around your muscles. Those. You have a lot of muscle and a lot of fat in your legs. “Removing” fat from the inner and outer thighs will significantly reduce the volume of the legs and make them thinner.

To know how to lose weight in your thighs, you need to understand what they are “constructed” of, in other words, let's delve a little deeper into their anatomy.

So, there are several “layers” that contribute to the volume of the thigh.

The first layer skin covering, then there is a layer of fat ( yellow) . This fat surrounds the thigh muscles. When you gain weight, the yellow layer becomes much larger, and it spreads your hips wider. Beneath the fat layer are muscles (red). When a person trains with weights in general and especially actively works the hips (squats, lunges, deadlifts), then the red layer becomes larger, which leads to enlargement of the legs.

That's why when solving the problem of how to make your legs thin, you need to think about both fat and fat. muscle mass. Both parameters are adjustable both up and down and affect the proportions of the hips.

Well, I think that's enough theory, let's move on to...

How to make your legs thin: the practical side of the issue

I would like to immediately apologize to the reader for being disappointed again in terms of the number of letters in the article. Initially, it was planned to write everything quite culturally and tell all the information in one part. Now that the article has already exceeded quite a decent number of characters, and we are still, as they say, not in sight :), I realized that we cannot do without the second part. Well, that’s what we’ll do, in this one we’ll look at two factors for losing weight – nutrition and aerobic activity, and in the other part – specialized “weight loss” exercises for the legs.

So let's start with the first one.

No. 1. We are lining up proper diet nutrition

The fundamental principle of losing weight in the legs and thighs is to improve (accelerate) metabolism. It is also necessary to improve the functioning of the liver, ridding the body of toxins.

Your basic habits should now be:

• minimum consumption 1,5 liters of water per day (preferably 2 liter);

In the morning on an empty stomach you need to drink 2 glasses of water and then 200-250 ml before each meal.

• drinking green tea, tea with rosehip infusion.

These drinks can rid you of toxins, remove toxins and improve the speed of enzymatic reactions in the body.

• consumption of vegetables and fruits both in and outside of main meals.

Include vegetables in your diet: broccoli, spinach, green salad, cucumbers, tomatoes, pumpkin. The following diuretics (diuretics) are perfect for fruits: watermelon, melon, plums, apricots, also lean on grapefruit, bananas, green apples, avocados.

• Eliminate all fried, fatty and salty foods from your diet.

In fact, people don’t notice how they consume instead of what they should. 30-40 grams of healthy fats per day 60-100 g unhelpful. We get the latter from various work-office snacks and “tried it when I was cooking for the family.” Your priority cooking method should now be boiling in water, a double boiler, or a microwave (baking).

• exclusion of various food flavorings.

These include mayonnaise, sauces, dressings and other jar-lid dirty tricks. If the food seems bland, use natural seasonings - garlic, thyme, coriander, basil, suneli hops.

• consumption of indigestible fiber.

Fiber-rich foods should definitely become part of your diet. It envelops the walls of the stomach, prolonging the feeling of fullness in the body. The main sources of such drag are...

Generally the best and cheapest source dietary fiber are bran from the pharmacy (for example, Dr. Dias brand). They are packaged in small bags (according to 200 g), contains only pure product and costs about 30-50 rubles They should be washed down with plenty of water and taken as 30 minutes before eating.

• eating lean protein and seafood.

Substitute for Various Pseudo-Meat Substitutes (sausages, sausages, etc.) to complete sources of protein. These include: eggs, dairy products, cottage cheese, poultry, rabbit, turkey. Give preference to lean meats - lean beef. Also include fish in your diet - tilapia, tuna, mullet, salmon, salmon and seafood - squid, milk.

• consumption of long-term carbohydrates.

Long carbohydrates are those that are not fast :), i.e. they gradually feed a person with energy without causing spikes in blood glucose. Include in your diet - brown/dark rice, buckwheat, wholemeal bread.

• eating the right fats.

Many ladies are afraid of fats like fire, thinking that they make them fat. This is not entirely true, the body to a greater extent need PUFAs (omega 3/6/9) and monounsaturated fatty acid, and trans isomers and saturated (butter, margarine) fats should be kept to a minimum. Use a variety of healthy fats as a source (walnuts, almonds) and sunflower seeds (sesame), and olive oil.

• eating the right sweets.

Girls have a big sweet tooth, don’t feed them bread, just give them some tasty treats. Therefore, the complete exclusion of sweets is simply a disaster for them. Therefore, replace your usual sweets (sweets, desserts) on , dark (up to 70% cocoa) chocolate, fitness bars.

• increasing the number of meals.

Many young ladies think that the fewer times a day I eat, the slimmer I will be. Surely your current nutrition plan includes 2-3 x one meal and often with a messed up schedule ( different time) . You need to adhere 4-5 single mode at the same time. In general, and why, you can read in the corresponding note at the link. The number of calories during the day must be kept from 2000 before 2200 kcal (women aged from 19 before 30 years) And 1800-2000 (women from 31 before 50 years). Most likely, your current caloric intake needs to be reduced by 250-500 kcal to start losing weight.

These were, so to speak, general tips, now let's look at the specific menu on 1 a day that you can stick to for the purpose of losing weight (including in your legs).

Now let's move on to...

No. 2. Aerobic activity for losing weight in legs

Cardio exercise plays a significant role in losing excess fat. (including in the hips and legs). Therefore, if you want to have slender legs, for which men will go to the ends of the earth :), You cannot avoid them. The optimal number of lessons for development of cardio-vascular system – 3 per week, by 30-45 minutes (moderate intensity). High-intensity interval training and interval running are great for burning fat. (short runs at high intensity) although the last one (if used incorrectly) may cause enlargement of leg muscles.

If you have muscular thighs (for example, mesomorph body type), then avoid interval training and focus more on longer duration, moderate intensity cardio. Running on long distances not focused on the development of muscle fiber size, i.e. with it, your legs have limited (minimal) opportunities for growth. The result of running this way is that you build strong and toned muscles legs without building large thigh muscles and burning fat at the same time.

For women with fatty thighs, suitable types of aerobic activity that directly use the legs are:

• jogging;
• skating;
• walking on a staircase simulator;
• step, elliptical trainer.

The benefit from them is that, in addition to burning fat, the formation of “correct” leg muscles occurs. When working on exercise machines, you must remember that the load (resistance) should be small and the incline angle should be low, otherwise you can end up with big muscular legs instead of skinny ones.

Afterword

At all times, slender legs have captivated men's views. And if a woman knows how to serve them “deliciously”, then it just blows our minds :). Therefore, if you have set a goal - how to make your legs thin, you can be sure that you will be provided with gentlemen for the rest of your life. Well, we partially discussed how to achieve this goal in this article and will continue to do so in the next one.

That’s all for you, slender legs, my beauties!

PS. Is the question relevant to you, how to make your legs thin? Answers in the comments.

P.P.S. Did the project help? Then leave a link to it as your status social network- plus 100 points for karma, guaranteed :) .

With respect and gratitude, Dmitry Protasov.