My legs are slim and beautiful. How to make legs slimmer

Not everyone gets beautiful legs from nature. Someone, like Demi Moore, in pursuit of perfection, goes to radical measures - plastic surgery. Her long-suffering knees are known to have survived several skin tightenings and liposuctions. The beauties of the East are not inferior to the Hollywood diva in their readiness to make any sacrifices for the sake of attractiveness: thousands of Korean, Chinese, Japanese women decide to straighten and lengthen their legs surgically.

We suggest, if possible, to do without extremes and use proven methods to make legs slimmer. First, add to your regular workouts a few exercises from the starswhose legs are recognized as the standard of sexuality. Second, adjust problem areas: plump or sharp knees, full calves, large feet, etc., with the help of well-chosen clothes and shoes. Third, pamper yourself with home and salon cosmetic procedures: massage, baths, wraps, contrast showers, etc. And let the whole world be at your feet!

Make legs slimmer: favorite exercises of the stars

Hollywood coach Tony Greco (Tony Greco), "responsible" for the seductive forms of Nicole Scherzinger and January Jones, advises: "Before you start training for beautiful legs, adjust your diet. It should be balanced in terms of the amount of proteins, fats and carbohydrates. With each meal, it is advisable to eat a protein dish the size of the palm of your hand, two cups of green vegetables and a handful of nuts: almonds, macadamia or walnuts. If you really want something unhealthy, but tasty, it’s better to allow yourself indulgences before noon, so that the body has time to process it by evening.

And one more thing: exercises only on the legs will not bring the desired effect. You just need to combine them for burning fat and gaining toned forms with cardio loads: classes on a treadmill, exercise bike, regular running and cycling, jumping rope, etc. You need to train for an hour a day at least three times a week.

Squats, swings, lunges, stretching (yoga, Pilates) are the favorite load of the stars to keep their legs in perfect shape. Gwyneth Paltrow, under the supervision of personal trainer Tracy Anderson, performs a twenty-minute set of exercises for the legs and buttocks, which includes from 25 to 50 hip raises and the same number of swings and squats. According to Tracy, it is not forbidden, especially for beginners, to perform swings and squats while relying on a chair or door handle. The star coach came up with this complex especially for her ward, when she was preparing for a role in the film “ iron Man» (2008).

Angelina Jolie and Gisele Bundchen prefer all types of loads martial arts to suit your temperament. Bundchen likes kung fu and capoeira, and Jolie, without considering herself a Hollywood sports fan, gives all her best on the eve of filming. Jolie's trainer Simon Crane, also known in the "dream factory" as a stuntman and stunt coordinator, proudly says that Angie owns the basics of kickboxing, Muay Thai (Thai boxing), Krav Maga (Israeli hand-to-hand combat system special forces). There is no doubt about the effectiveness of such active loads, if there are no health contraindications: Jolie and Bundchen are invariably included in the rating of stars with the most beautiful legs, and in February of this year, as we remember, Angie's right leg even got its own microblog on Twitter, created by someone some of the fans.

Jessica Alba loves leg raises, bends, crunches, squats. She works out six times a week for an hour. Each workout consists of three sets, or sets, of cardio (ten minutes each), two sets of circuit training, and ten minutes of endurance and strength exercises. After the birth of her second daughter Heaven in August 2011, it was these exercises that helped the star quickly get into shape.

Blake Lively is a fan of dumbbell workouts. The level of training allows her to deal with a pair of shells weighing from two to three and a half kilograms each. The Gossip Girl star does 20 squats with dumbbells, 10 lunges on the right and left legs, and 20 jumps from a sitting position. Her trainer Bobby Strom, whom Lively “borrowed” from her boyfriend Ryan Reynolds, advises: “Start your workouts with minimal weights - no more than one kilogram. When doing squats, make sure that your knees do not go beyond your toes, keep your back straight. During lunges, keep your abs and back muscles tense to get the desired effect.

What if there is no desire or opportunity to sculpt a figure in the gym? Help from stylists!

Make legs slimmer: fashion tricks

Not only fitness, but also properly selected clothes and shoes can help us in “modeling” beautiful proportions of the legs. How to achieve this? Let's listen to the advice of Irina Shchapova, fashion editor of the site: “Nature itself has endowed us with completely different proportions, but to correctly emphasize the merits and hide the flaws of the figure is already our job.

Flesh-colored tights instead of dark ones, straight jeans with a slight flare at the bottom, and dress pants with pleats instead will help to make the legs perfectly even. skinny jeans, as well as midi skirts and pencil skirts with a fashionable this season length of 10 centimeters below the knee.

Plain shoes on a small wedge about 7 centimeters with thin straps or neat lacing around the foot can make the legs more elegant. Curvy girls are not recommended to wear shoes on the platform, with a narrow long toe, with large buckles or wide straps, as well as fasteners around the ankles. If your calves are full, you should not buy shoes with thin stilettos - choose something more stable with a wide heel or platform that is optimal for you.

Visually lengthen the legs will help light shoes with heels with a narrow (and by no means round) toe, can be combined with nude pantyhose. Another little trick for those who want to look taller is to buy shoes with heels and a small (sometimes even hidden) platform under the toes. Such shoes with a high waist bottom (shorts or a skirt) will give the effect of incredibly long legs. Please note that ankle boots or semi-boots in combination with skirts below the middle of the thigh, as well as high over the knee boots, visually shorten the legs.

Tall girls who can be proud of their long legs very often have big size feet and complex about it. There are tricks here: dark shoes with a round toe or with a contrasting toe will help to visually make the foot smaller.

What exercises and stylish solutions do you use to make your legs sexier? Which star, in your opinion, is worthy of the title of the owner of the most beautiful legs? Share your opinion - our comment contest is still on!

A slender and athletic figure is the dream of almost every girl. And it’s not at all necessary to go to an expensive gym, because you can work on yourself at home. All it takes is 20 minutes a day and an irresistible desire to be better.

We have put together a set of exercises for you that will help tighten the muscles of the thighs, buttocks and legs. So, let's begin!

Exercise number 1. Tilts

Stand straight, feet slightly wider than shoulders.
Now lean down, not forgetting about your posture.
Bend over until your torso is parallel to the floor. Do not forget to slightly bend your knees. Then return to the starting position. Do 4 sets of 10 reps.

Advice: All the time, focus on the fact that you are not pulling the body up due to the muscles of the back. This is not only wrong, but also dangerous. The muscles of the back hold the body in upright position, and raise his gluteal muscles.

Exercise number 2. Squat

Place your feet shoulder-width apart or slightly wider.
As you inhale, begin to squat, taking your ass back, as if trying to sit on an invisible chair. Squat down until your thighs are parallel to the floor or slightly lower.
As you exhale, return to the starting position. It is advisable to perform 4-5 sets of 10-12 times.

Advice: Squat as deep as possible (the lower you go down, the more the muscles of the buttocks will work). Make sure your back stays straight and your knees don't protrude beyond your toes.

Exercise number 3. Squats with jumping

Place your feet shoulder-width apart, straighten your back.
The squat is done on the inhale. Get down to parallel with the floor. You can go a little lower, the main thing is to follow your feelings.
On the exhale, it is necessary to make a powerful jump up, pushing off with full feet. Try to jump as high as possible, your hips should "spring" as much as possible.
Once your feet have completely touched the floor, squat down again. Repeat jumping out of the squat 4 sets of 12 times.

Advice: It is especially important to control the landing: try to stand on the floor with both feet at the same time. You should land on slightly bent legs (as softly as possible) and immediately go back to the next squat.

Exercise number 4. Bulgarian squat

Stand with your back to a chair (armchair, sofa).
Throw one leg on a chair, and the other step forward. Keeping your back straight, squat down until your thighs are parallel to the floor. The working leg is the center of gravity and bends 90 degrees, the non-working leg is relaxed. We also transfer the load to the heel.
Return to starting position. Do 4-5 sets of 10-12 reps on each leg.

Advice: In this exercise, it is important to take a big step to remove the load from the front of the thigh to the buttocks. The knee during the squat should not go beyond the line of socks.

Exercise number 5. Plie squats

Position your feet wider than your shoulders, turn your socks at an angle of 45 degrees.
Keeping your back straight, slowly squat down, and then just as slowly return to the starting position. In addition to the buttocks, this exercise trains the internal muscles of the thigh, which are very weak in most girls.
Do 4-5 sets with 10-12 reps.

Advice: Make sure that the knees do not protrude beyond the socks and are directed along the line of the feet, and the back remains straight. And do not forget: in order to pump up the buttocks, you need to squat as deep as possible.

Exercise number 6. Lunges

Stand straight, put your feet slightly narrower than shoulder width.
Step forward and squat down until your thigh is parallel to the floor. At the same time, the shoulders are straightened, and the arms are lowered. It is performed in steps along the room, both legs work. The working leg (the one in front) is the center of gravity and bends 90 degrees.
Stand up, pushing with your heel and bringing your back foot forward (now this one is working).
Perform 4-5 sets of 20 such steps.

Advice: Make sure your back stays straight and does not lean forward. This exercise involves not only the muscles of the buttocks, but also the front surface of the thigh.

Exercise number 7. Mahi back on the floor

On your knees, rest your palms on the floor.
Bend your leg and lift it up as much as possible, return to its original position. Use weights as an additional load. So 4-5 sets of 30-40 repetitions.

Advice: While doing this exercise, hold on to top point trying to contract the muscles as much as possible.

Exercise number 8. Glute bridge

Lying on the floor, bend your legs and place them shoulder-width apart.
In this position, raise and lower the pelvis. To complicate the exercise, you can stretch one leg or put something heavy on your hips. Perform the exercise 4-5 sets of 25-30 reps.

Advice: Rising, linger at the top point, trying to squeeze the buttocks as much as possible.

Exercise number 9. Burpee

Starting position: standing, arms along the body. Perform a full squat, transferring the center of gravity to the toes.
Take a prone position, and then return to a full squat again and jump to the starting position.
Do 3-4 sets per maximum amount repetitions.

Advice: In order to achieve best result, perform the exercise as quickly as possible (without pauses) and correctly. Important aspect: control your well-being. If the heart began to "jump out", you felt nausea or other unpleasant symptoms - the exercise should be stopped.

Slim Beautiful legs- female pride

According to experts, it is a woman’s personal perception of her appearance that contributes to the formation of her. So, if a woman is confident in her own attractiveness, there will be many beautiful outfits among her things. But, if a woman experiences a number of complexes about this, for example, she thinks that she has ugly legs, she will try her best to avoid wearing beautiful clothes.

It is quite obvious that the changes here must begin not with the wardrobe, but with the internal perception of oneself beloved. That is why we decided to prepare today for those women who doubt that they have the most beautiful and long legs - a series of recommendations that will help achieve the desired effect.

How to make legs beautiful

It just seems that beautiful and long legs are a gift from Nature. Indeed, Mother Nature can give you long legs. Or you yourself can try to visually increase their length with the help of heels (o) and a competent skirt length. But on their form - you have to work already. And your best “friends” and “helpers” in this are sports exercises. By the way, World Without Harm even knows.

We will not give you a whole list of training options - if you wish, you can find such information yourself. But, World Without Harm has prepared for our readers 7 simple exercises that will help you quickly achieve the desired effect.

Exercises for the beauty of the legs

Leg lunges

This exercise can be attributed to the classics of the sports genre. You need to stand up, spread your legs shoulder-width apart, straighten your back, straighten your shoulders. Now take a step forward with your right leg out. Now slowly lower yourself by bending your right knee. It is worth stopping when you feel that the line of the thigh is parallel to the line of the floor. After that, bend both legs at a right angle, and then slowly rise, straightening your knees. Do the same exercise, this time bringing your left leg forward. And so several times.

Squats

It seems that no fitness workout is complete without squats. Indeed, it is very popular and useful exercise. So, with how to do it - you should not have any problems. Take the starting position - standing up, legs apart shoulder width apart, straightening your back and straightening your shoulders. Stretch your arms out in front of you to help you keep your balance. And then gradually move your pelvis back to sit down. In this case, it is important to ensure that the knees do not protrude forward, but are placed in line with the feet. If you can achieve this right angle in the area of \u200b\u200bthe popliteal fold and hold out in this position for 5-7 seconds, there will be no price for you. After that, you can straighten up, take a break for a couple of seconds, and continue to do squats.

Squat jumping

Now let's make things a little more difficult. Stand up, spread your legs shoulder-width apart, and connect your hands in the chest area. Now try to sit down as low as possible. It is very important that your back is straight during the exercise. Difficult? There is a little. Then, sharply, pull yourself up by jumping up and landing softly, and then sit down again.

The exercise should be repeated until you begin to feel a slight tension in the buttocks and hips.

Pull up to prone position

Pull-ups do not have to be carried out on a horizontal bar or a special sports equipment. You can do them lying down. To do this, you will have to take a position lying on your right side, and shift the emphasis of your body to your elbow. Now straighten your right leg, and bend your left leg on the contrary and put it on the floor. Turn the toe of the right foot towards you - while the toes should look forward, bend the right leg at the knee and move it towards the stomach. You can't take it off the floor. The toe of the right leg should be pulled up under you, and the angle between the shin of the right leg and the thigh should be straight or obtuse. Whereas the angle between the abdomen and thigh should repeat it. After completing the movement, it will be possible to return the leg to its original starting position.

Crossing the legs in a prone position

After you have warmed up your body with the above exercises, you can lie on your back on a sports mat and relax. Lift your legs off the floor and lift them up to a right angle. Your knees are allowed to bend a little, and your muscles should be in a relaxed state. Now cross your left leg over your right leg and vice versa. Such an exercise should be performed very quickly and often, at least 100 times.

Beautiful female legs make the hearts of men beat faster, and women turn around with obvious envy. But slender legs- this is not reality! Fulfill special exercises, and you will have slender legs in a month. The main thing - it is desire.

Below we will consider in more detail how and what exactly to do in order to get the desired result: toned, slender legs. Exercises must be performed five times a week: Monday-Wednesday-Friday - cardio complex; Tuesday-Thursday - strength exercises.

Exercise 1. Cardio complex

To do this, we need a regular jump rope and any cardio machine - Treadmill, stepper, exercise bike, bicycle ergometer. Before starting the lesson, it is imperative to warm up the muscles on the simulator for about 5 minutes. Then take the rope and do 100 jumps on both legs. Then do 50 squats. Remember that squats are the right thing to do with tightened belly and straight back. Then again stand on the simulator for 4 minutes, then repeat the jumps again. After jumping rope, do 25 forward lunges with each leg, and again 4 minutes of cardio and 100 jumps. At the end of classes, do 50 times. In order to get slender legs, the load can be increased, but only gradually. It is categorically impossible to overstrain muscles that are not accustomed to such physical exertion.

Exercise 2. Strength exercises for the legs

To do this, you need a shock absorber tape, a jump rope and 2 dumbbells. First of all, warm up your muscles - do 300 jumps with a rope. Then take a short run for about 5-10 minutes. After you need to do To do this, take them in your hands and lower them at the seams. Draw in your stomach and straighten your back. Begin to calmly lower and just as slowly rise to 4 counts. In total, 3 sets of 12 squats should be done. Take a rest.

Take the shock absorber tape, fix one end of it on the left foot. The right leg should be bent at the knee, and try to take the left leg to the left as far as possible. Return your leg to its original position. Repeat this procedure for 3 sets of 20 times each. Now we do 12 in 3 sets. With the help of the shock absorber, we do the following: we kneel, put the shock absorber handle on the left foot, then straighten the leg and take it back and up. Repeat 20 times, 3 sets for the left and right legs. Last operation. Spread your legs shoulder-width apart, feet turned out, buttocks retracted, dumbbells in your hands. We do squats with outstretched arms. We also repeat all 20 times, 3 sets.

Slender legs are half the battle. To improve posture, in addition, it is advisable to perform another very effective exercise. Stand up straight. Heels together, socks pointing in opposite directions. You should stand near the support (table, high cabinet, back of a chair or armchair). Put one hand on your waist, the other hold on to the support. Expand your shoulders, tighten your abs and buttocks. Start plie on your toes, that is, squat based on a standing position on your toes. The knees must be apart. Lower yourself slowly as long as you can keep your back straight. As soon as you feel that the body begins to bend further, rise. Halfway through the squat and lift, be sure to pause for a few seconds. In total, we do 10 squats in 2 sets.

Be sure that by regularly performing these actions, you will get slender legs in the shortest possible time.

Do you think your legs are full? We will give a few actionable advice how to make them slimmer. Unfortunately, you cannot lose weight in one place, so you will need to lose weight in general. Below you will read how to get rid of excess fat and strengthen muscles.

Steps

Part 1

Simple Exercises You Can Do Anywhere

Walk every day. Walking is the simplest exercise for slimming your legs. Use a pedometer and try to walk around 10,000 steps a day.

To avoid unnecessary stress on the legs and feet, it is best to wear comfortable shoes: flat shoes or sneakers. If you follow your step norm every day, you will see the result in a month.

Take up running. When you run, your body burns a large number of calories, and with them fat. Try to run at least three times a week. Start small and gradually build up your runs.
- It is better to run on a flat road. When running uphill, you run the risk of over-development of the thigh and calf muscles.
Get on an exercise bike or ride a bike. Cycling helps burn up to 500-600 calories per hour, making it one of the most effective exercises to fight overweight. However, you will achieve this calorie burning only with intense exercise: you should be sweating, and your heart rate should be 70-85% of your maximum.

Do simple exercises on the floor. Get into a supine position. Hands along the body. Raise the knee of one leg to the stop, and then sharply swing the other leg as high as possible. Lower your legs back to the floor. Repeat the exercise 60 times, then switch legs and do 60 more repetitions.

Try doing circular rotations with your feet on the floor. Start by lying on your right side. left hand put it in front of you and use it as a support. Raise your left leg to hip level. Next, draw a circle in the air with it, stretching out the sock (imagine that your foot is in a barrel, and you run along its walls). Do 60 rotations with each leg.

Practice on the trampoline. Trampolining is not only fun activity, but also good way burn extra calories. They will also help to tone the muscles of the legs, and, accordingly, improve their appearance.

Do lunges. Lunges - great way tone your legs. Try to include them in your program strength training twice a week. Here's how the lunge is done:
- Stand straight, feet shoulder width apart. Take a big step forward.
- Bend your knees and lower yourself so that your front knee is bent at a right angle.
- The knee of the front leg should be directly above the ankle (that is, the leg below the knee should be strictly vertical).
- Hold for a second, then step back to the starting position.
- Repeat the exercise for the other leg. Do 3 sets of 10-15 reps for each leg.
Do squats. Squats tone the muscles of the legs and buttocks, so this is another effective strength exercise. Include them in your strength training program also twice a week. Here is how the squat is performed:
- Stand straight, feet slightly wider than shoulder width apart.
- Slowly lower your buttocks towards the floor as if you were about to sit down. Stretch your arms out in front of you for balance. For starters, you can even put a chair behind you.
- During the exercise, the knees should not be further than the toes.
- When you sit down as deep as you can (without experiencing much discomfort), stay in this position for a few seconds.
- Then slowly rise and straighten up.
- Repeat the exercise 10-15 times. Do 3 sets.
Part 2
Gym Exercises
Part 3
healthy eating
1. Eat more protein. Protein not only satisfies hunger well, but also helps to strengthen muscles. Be sure to include fish in your diet chicken breasts and turkey - low-fat foods rich in protein.
  
  Eat vegetables and fruits every day. They are high in dietary fiber, which will help reduce your body's fat stores.
  
  Drink more water. Ideally, you should be drinking at least 8-10 glasses of water a day. Not only will this help your body flush out toxins, but it will also relieve dry skin, giving it a smooth, healthy glow.
  
  Avoid fatty and sugary foods. Foods such as cookies, ice cream, cakes and chocolates are a source of a large number empty calories that will not give you energy, but will settle as fat deposits on your thighs.
  
  Don't eat too salty food. Such food adversely affects the skin, making it dry. This includes salted peanuts, potato chips, popcorn, and many convenience foods that are microwaved.
Part 4
General Tips and Tricks
1. Don't fast. Refusing food is a fairly common mistake among people trying to lose weight. The argument in support of this method is usually as follows: calories enter the human body with food and accumulate there in the form of fat; if I starve, I will get fewer calories; if I eat fewer calories, my body will store less fat. However, this is misleading.
  
  Don't expect instant results. Many people who are determined and well-intentioned, but fall out of the race just a few steps before the changes become noticeable. Torturing themselves for a month and not achieving any results, they give up in frustration and return to old habits. That is why the only true way is to slowly but surely go towards the goal. Losing half a kilo or a kilogram a week is a reasonable task. At this pace, the muscles will become noticeable in about eight weeks. Move forward gradually and rejoice in even small achievements.
  
  Accept yourself for who you are. Some people full legs- this is an innate trait, and no exercise or diet will help you fight heredity. Instead of suffering and fighting windmills, accept your body as it is, and be sure to love it. It may sound pompous, but in the end, this approach will help you calm down and become happy. In the end, those who really care about you will not pay attention to such trifles as full or thin legs.
- Dance! This will keep you fit and tone your leg muscles.
- Never give up and everything will work out!
- Drink plenty of water - it is necessary for the body experiencing physical exertion. Try to drink one to two glasses of water with every meal and during workouts.
- You can stretch while watching TV or waiting for someone.
- Do not exhaust your body; let him rest.
- Always use stairs instead of elevators. This will give you the opportunity to exercise even without free time.
- Be patient, results take time.
- If you are unable to attend gym, work at home.
- If you pump muscles, the legs will become muscular, but not thin.
- Don't be afraid to incorporate new exercises into your workouts. Monotony in training process can lead to addiction, and your body will stop responding to stress.
Warnings
- Targeted weight loss is not possible, meaning that you will not be able to get rid of fat only in certain areas. However, by doing exercises for the legs, you will strengthen their muscles, which will also improve their appearance.
- Excessive exercise can cause irreparable harm to the body