The best exercises for thin legs

Beautiful legs of girls - the subject of adoring men and the envy of girlfriends. Any of us dream about such and sometimes unsuccessfully struggling with their fullness. And if it's the other way around? You have very thin legs - what to do? It would seem that for the problem - after all, gaining weight is always much easier than throwing. Girls - owners of skinny, not very beautiful legs, begin to lean on sweet and high-calorie. The result may be directly opposite - someone by virtue of the constitution or genetic characteristics, even enhanced nutrition does not help to gain a single gram of excess fat. But such units. Basically, having started uncontrolled to consume everything, almost any of us will grow very quickly an impressive tummy and thick sides. But the problem of thinness of limbs will hardly be solved. Well, the beautiful legs of the girls are the work of the fair sex themselves!

Sports and only sport

What to do? Knowing some simple tricks, the situation can be corrected. Pumping the legs - that's the way that will lead to their beautiful form, and sometimes bypassing grueling classes in the fitness room. Exercises for thin legs at home will be no less effective, it is important only to properly carry them out.

It is important to mention that the approach to solving the problem should be systemic. What does it mean? It is not enough to observe the balanced nature of training (that is, to practice regularly and according to certain rules), it is necessary to adhere to competent nutrition, and in general a healthy lifestyle, including an optimal sleep and rest regime, outdoor walks and other well-known rules, still Did not disturb anyone.

How to pump thin legs at home? The main exercises, which will be given in this article, are quite suitable for "amateur" training. That is, you do not need to go to the gym or pay a lot of money to the fitness coach. With this complex, often beginners are new bodybuilders and even photomodels.

Exercises for thin legs - start with a warm-up

As for any sporting load, the basic set of exercises should preferably be preceded by warming up all muscles. What is especially important for those who, by nature of work, spend most of their time in a sitting position. Thus, the complex of warm-up exercises becomes a moment almost as important as the training itself. The meaning and purpose of it - to avoid injuries and discomfort in class.

The main means for this is how to warm up all our joints and ligaments. The most simple and well-functioning "warm-up" exercises for the legs for girls - all of us familiar walking on the socks and heels, as well as on the edges of the feet (first on the inside, then on the outside).

Continue with the torsion of the feet alternately in different directions in the sitting position, then go to the rope and, after making a few jumps (which perfectly warms all the muscles), we recall the most simple complex offered for morning exercises.

The basic complex of exercises for thin legs

After completing the basic twists and turns and swinging with hands and feet, we can assume that the preliminary stage was completed successfully, and it's time to move on to the main stage. As already mentioned, in the fight against leanness of the legs, excess fat is not our helper. And in general, he does not need anything. The volume will be increased by increasing muscle mass, and therefore the number of repetitions in each approach should not be too large.

This tactic (a large number of repetitions) is suitable for the opposite strategy - the melting of surplus subcutaneous fat and weight accumulation. We also require strength exercises for beautiful legs, that is, a serious load, but with a small number of calls - otherwise there will be no sense from the lessons.

If there is not enough equipment

You ask how to organize the physical load at home - there is no bar, or even a dumbbell. But this is just not a problem! Of course, to have collapsible dumbbells in the apartment does not hurt anyone. But if it so happened that you did not have a good time in this sport accessory, they can easily be replaced with small plastic bottles filled with water. By changing its level, you easily adjust the required load.

But what will replace the heavy bar, you ask skeptically. Very simply - take a strong shoulder bag and stuff it to the top with some heavy objects. It is quite inexpensive to buy velcro cuffs with weights. This invisible accessory can bring unexpectedly many benefits.

In the program below, all the exercises for beautiful legs are aimed at working out a separate group of muscles, and to pump the volume you need to complete the whole complex without missing.

Begin to crouch with the load

The best and most basic means for maintaining the leg muscles in good tonus are the known squats. It would seem that someone does not know how they are done! But it should be clarified: if your goal - a set of mass, without additional burden here is indispensable. To pick up weight follows so that from ten executed repetitions the last two you would overcome from last forces - on a limit of possibilities.

Classic Pistol

If you do not know, then it's possible to crouch down on weight without any extraneous burdens. It looks like such an interesting option as follows: we stand with our backs against the wall, leaning against it. Each of the legs is alternately pulled forward, and the other slowly crouches. Your posture visually resembles this weapon, hence the name.

For those who have just started to practice, we should limit ourselves to only ten sit-ups. When the skill is pumped and the body's fitness improves, the number of them can be increased. If such a load for you is not new and does not give the expected effect, take in hand any weight - from dumbbells and the same bottles mentioned above with water to the heavy volumes of the encyclopedia.

Doing attacks by holding cargo

We stand directly with our feet together. With us in the lowered hands down we hold bottles with a liquid or dumbbells. Without changing the position of the hands with the load, take turns in each leg - first right, then left. Weight is transferred to the working leg, while it is necessary to slightly shake, making springing movements, and then return to the original rack.

We change the foot and repeat the same thing. The number of repetitions should not be more than 15. Well, the effectiveness of the exercise for thin legs depends on the weight that you hold in your hands.

Leads and mahi

We take on the weighting cuff and put on every ankle. With them it is necessary to make the most various legs with legs, overcoming resistance created by weight. What options are possible here? One of them - we stand vertically and take one of the legs exactly sideways, achieving the highest possible lift. After ten such bends, we move to the other leg. The better, the slower the pace of execution. Another option is to tighten the weighting cuffs on your feet and throw each of the legs forward one by one.

On all fours and lying

We continue our exercises for thin legs. Lean on the floor with your knees and palms. Try vigorously pushing back and up the leg with a heel forward with a heavy cuff on the ankle. This exercise - an excellent tool to pump up the gluteal muscles. You need to do it 10 times for each of the legs.

Then, lying on the left side and rested your right hand on the floor near the chest, raise the highest right leg, then return to the starting position. After spending up to 25 repetitions, we lay down on the right side and repeat all the same for the left leg.

Let's take a similar position (in a lying position on the left side), and the head is located on the arm. The lower leg (left) is straightened. Put the right foot in front of her knee, from this uneasy starting position, you should raise your left foot as high as you can. Then - to lower again on the floor, and our goal - do not bring to the end (do not "drop"). As in the previous exercise, the execution of the latter involves repeating on each of the legs in an amount up to 25.

And lower?

All that was mentioned above, is designed to work with the gluteus muscles and hips. And what about calves? They are pumped up and down on toes, as well as walking on them. If such a load seems to you not serious, go, holding in the hands of burdens.

So we talked about how the basic strength exercises look for thin legs. But do not forget about a number of important points, including proper nutrition, competent recovery, as well as the necessary aerobic exercise. Non-fulfillment or careless approach to any of these issues can bring all achievements to naught. Now it's a little more detailed.

What you should eat

So, food. Quickly build muscle, and therefore - to achieve our main goal (increasing the visual volume of your favorite legs) is impossible without respecting a certain approach to eating. It is known to everyone that not all of it is useful. But we are now talking about the so-called protein diet, that is, based mainly on proteins.

Without them, to achieve at least some significant success in building muscle, unfortunately, will not work. The supplier of this substance we need is chicken eggs, and it is about proteins, and the yolks will have to be abandoned as a source of harmful cholesterol.

On the second place - milk products. It's about all the familiar cottage cheese and cheese, low-fat kefir and milk. And of course, meat and its derivatives are irreplaceable, but they should not be fat. Suitable turkey, fish, beef and chicken breasts.

Absorbing in increased amounts of proteins, remember and carbohydrates, so necessary for us always when a large amount of energy burns. Here you have to look at the cereals (like it or not) - oatmeal and buckwheat, as well as fruit and vegetable side dishes. The latter, being a storehouse of vitamins and the same "right" carbohydrates we need, also work to increase the endurance of the body.

Do not forget about rest and other things.

If you work hard, then every muscle should rest in full. It is because too frequent training is not strictly shown. Their regularity should not exceed a couple of times a week. You will disregard this immutable rule with the goal of achieving the result as soon as possible-you are forced to disappoint, it will not. Muscles simply do not get the right time for rest and recovery, and you thus involuntarily take a step back in relation to the chosen goal.

What about aerobic training? There is an opinion that all leg exercises for girls can be reduced to a large amount of motor load, for example, regularly engaged in running. It should be clarified - running, like any aerobic load, helps to lose excess weight. And this applies to all parts of our body, including those very thin legs, the appearance of which I so want to correct.

That is why running in the formation of relief muscles is contraindicated. Similarly, weight lifting is helped by a bicycle, swimming, rhythmic incendiary dances and exercises on cardiovascular equipment. Back to all these exciting activities is only after the hip reaches the desired level for you.