Legs have the ability to accumulate fat, which is then very difficult to get rid of. In order to reduce the legs, an integrated approach is needed: dietary restrictions, strength loads, cardio training, stretching exercises, wraps, massage.
It is necessary
fitball or regular ball, vertical support
Instructions
Step 1
Eliminate sweet, flour, fatty foods from the diet, try to eat 5-6 times a day in small portions, monitor the calorie content of foods. Consume no more than 1500-2000 kcal per day, from time to time arrange fasting days. Do not eat late at night and at night.
Step 2
At the beginning of your workout, do a short warm-up, work out on a treadmill or run in the stadium for 10 minutes, or turn on dynamic music and start dancing, then start exercising.
Step 3
Stand up straight, grab the support, begin to take your right leg to the side. Do 20-30 times, then repeat for the left leg.
Step 4
Lie on the floor, on your right side, rest your elbow on the floor and begin to lift your left leg up to a height of about 50 cm. Repeat the exercise 20 times, change legs.
Step 5
Stand up straight, use a support, spread your socks apart, squat down slightly, then rise to the starting position. Do the exercise 30-40 times. Then stand on your toes and repeat the exercise while standing on your toes.
Step 6
Lie on your back, squeeze a fitball or a regular ball with your legs and strain your hips, hold for 30 seconds, then repeat the exercise 15 times.
Step 7
Get on your knees, put your buttocks on your heels, start slowly lifting them, straightening your body, then return to the starting position. Do the exercise 10 times.
Step 8
Get on your knees with your hands on the floor, lift your right leg bent at a 90 degree angle, do the exercise 50 times, then switch legs.
Step 9
Do stretching exercises: lie on the floor, raise your legs, spread them to the sides and spring them a little. Sit on the floor, spread your legs to the sides, bend your torso to each leg. Stand straight with your feet together, try to reach the floor with your fingers.
