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Exercises to Reduce Legs

by Georgia Ede
Published: Last Updated on

Slimming legs is possible

To lose weight from the legs , not only is it enough to do exercises to tone or strengthen the muscles of the legs, although these are important, you also have to do aerobic exercises in order to burn fat . With this type of exercise it is possible to burn fat from the whole body and preferably it is burned from where there is more, and therefore, from where there is more.

The perfect aerobic exercise would be cycling or spinning, since, in addition to promoting the loss of accumulated body fat , the muscles of the legs are toned.

It is also important that you combine these exercises with a healthy , low-fat diet so that your body tends to accumulate less fat in localized areas.

As you already know, excess fats and sugars are reserved by the body in its deposits causing us to increase in weight and volume, therefore, we must bear in mind that food is the basis of a good principle to reduce these surpluses.

You can try diets such as the lemon diet to detoxify  as this will help eliminate possible fluid retention in your legs and combine it with the exercises that we offer below.

Below we give you the best guidelines to combine different types of exercises that help you reduce the volume of your legs and you will also be able to strengthen them .

Exercises to reduce legs

Specific exercises for the muscles of the legs manage to strengthen and tone them , with this, you will notice that the muscles are hard and strong, but they will not be visible if there is a certain layer of fat above them.

For this reason, the exercises shown below must be combined with aerobic exercises (running, walking, swimming, cycling, tennis, etc …)

  • It should be noted that there is a myth or legend that says that cycling increases the volume of the legs and that therefore it is not convenient. This is not the case , obviously if you have thin legs when exercising the muscles they will gain more volume and firmness, but if you have fat or fat legs, what you will do is burn that excess fat and convert part of the fat into muscle.

The main training plan is based on doing 3 or 4 days a week aerobic exercise , (spinning advisable) for approximately 45 minutes and then about 20 abdominal sessions with 2 or 3 repetitions and then progressively increased.

We will also combine it with exercises to tone the muscles.

Tone your legs and you will reduce volume

There are many ways to perform exercises to tone the muscles of the legs, it is recommended to do the following exercises:

  • In a sitting position, preferably in a chair, with the lumbar area well supported on the backrest and with the arms attached to the chair to fix the trunk, with the feet well supported on the floor, perform the upward flexion until they are in position horizontal. Perform 3 sets of 10 repetitions and increase progressively and gradually, in advanced process you can also include weight on the ankles or feet.
  • Squats : We will have to do 4 series of 15 repetitions each, this exercise is very complete and ensures that we work the muscles from different angles.
  • Lying in lateral decubitus, with the arm extended above the head, and the other at the waist, we will lift the leg without flexing it and we will do a gluteal contraction at the same time. We will do 4 series of 15 repetitions on each side, alternating them.
  • Back kicks : Supported on all fours, we will do extensions with the leg back. We will do 3 sets of 15 repetitions each leg. We will do the same exercise, but combining it with holding the leg up for a few seconds.

Explanatory video to strengthen legs

Here we offer you a video of other exercises to strengthen your legs in less than 10 minutes. You can not lose this!.

What to do if I also have cellulite?

Here is a link where you will find the best tips and the diet that best suits you to get rid of orange peel, or cellulite. Remember that you must combine a good diet with specific exercises to reduce thighs , and you can also rely on the use of reducing cosmetics or anti-cellulite massages.

For more information, you can read these two articles where you will find all the information you are looking for.

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