How to Lose Weight In The ThighsWeight Loss and Exercise

Exercise Plan to Lose Weight for WomenHow to Lose Weight In The Thighs

A lot of us  have fat concentrated in the hips, abdomen, legs. Thatexcessive fullness in these problem areas, of course, you can get rid of. So, if you hardly pull the favorite skirt or jeans barely fasten, take action to correct the deficiencies of the figure.

By making slimmer your hips and more flexible, will help strengthen and get the muscles of gymnastics. when working on yourself, do not sit still, and move more throughout the day. Most go on foot – a day at least 30 minutes, the elevators and stairs e fun with them and  regularly perform simple exercises. After 2 weeks, the noticeable results will really please you.

To start the “How to Lose Weight in your thighsDiet

Before starting to exercise, stick to the important recommendations. At the beginning of classes you will need easy warm-up (pan and tilt heads, circular movements of his shoulders, bending down and sideways, forward lunges on each leg alternately.) It takes 10 minutes, but the muscles will be prepared for exercise.

Then the desirable aerobic exercise for 20-40 minutes: you can run on the simulator to perform some simple exercises or dance to your favorite music. After a thorough warm-up start to the power load.

Do not forget to drink enough liquids during exercise  and drink mineral water. Watch for regular breathing: Breathe through your nose, breathe out  trough your mouth at the same time, straining, then exhale and relax, breathe. Do not hold your breath so that you not to impede flow of oxygen.
To study the soft gymnastic you will need a mat. Training program for each exercise:

for beginners – 10 repetitions, 3 sunset, between sunset pause 15 seconds, for the experienced – 15 reps, 4 call, pause between sunset 15 seconds.

Exercise 1

Posture and movement: you’re standing, feet shoulder width apart and relaxed, hands on his belt.

Perform squats, bending to his knees. Go down to the knees, imagining that sit on the edge of a chair that is behind you at a distance.

Effect: The exercise strengthens the muscles of the thighs and buttocks, burns calories.
Tip! When crouching does not fall too low. As it rises, not unbend your knees until the end, the legs are slightly bent.

Exercise 2

Posture and movement: you’re standing on one leg, hands on belt, body tilted slightly forward, pivot leg slightly bent at the knee, the other – bent at the knee and raised.

Lunge back, straightening the bent leg and raised, and then return to starting position. Fulcrum at lunge – socks (not the heel!). Completing visits, change your leg.

Effect: it strengthens the front of the thighs.
Tip! Do not make too big attacks, keep your back straight, or lift his leg above the buttocks.

Exercise 3

Posture and movement: you’re standing on one leg, hands on belt, the support leg slightly bent at the knee, the other – raised and bent, thigh parallel to the floor.

Straighten legs, keeping it in suspension. In this case, imagine that you are doing an easy kick from in front of the hanging ball. Complete the set, change your leg.

Effect: it strengthens the front of the thighs.
Tip! Straightening the leg, do not make any sudden movements. Perform each exercise slowly and evenly. Not unbend his leg to the end, though it remains slightly bent. Do not bend back, keep your back straight.

Exercise 4

Posture and movement: you’re standing, hands on belt, body tilted slightly forward, pivot foot in front of and slightly bent at the knee and other leg take a step back and lean on the toes.

Lift the back leg assigned, driving the heel toward the buttocks. Return to starting position. Complete the set, change your leg.

Effect: Strengthens the back of the thighs.
Tip! Foot too high, do not lift, do not make any sudden jerks, making sure your knee pointed at the floor.

Exercise 5

Posture and movement: you lie on your side, arms bent at the elbow, one propping up the head, the other – rests on the floor, legs, lying on the floor, bent at the knee, the other – is stretched.

Raise and lower elongated leg muscles are tense, tight foot, toe points at the floor. Complete the set, change your leg.

Effect: This exercise strengthens the muscles of the buttocks and the inside of the thighs.
Tip! Raising the leg muscles of the buttocks strain. Omitting the leg, do not touch the floor, it remains in suspension.

 

 

 


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