The beautiful legs of girls are the subject of adoration of men and the envy of friends. Any of us dreams of such people and sometimes unsuccessfully fights with their fullness. And if the opposite is true? You have very thin legs - what to do? It would seem that this is a problem - after all, gaining weight is always much easier than losing it. Girls - the owners of thin, not very beautiful legs, begin to lean on the sweet and high-calorie. The result may turn out to be the exact opposite - to someone, due to the constitution or genetic characteristics, even enhanced nutrition does not help to gain a single gram of excess fat. But such units. Basically, starting to consume everything in an uncontrolled way, almost any of us will very quickly grow an impressive tummy and thick sides. But the problem of thinness of the limbs is unlikely to be solved. Well, the beautiful legs of the girls are the work of the fair sex themselves!
Sports and only sports
What to do? Knowing some simple tricks, the situation can be corrected. Leg inflation is the path that will lead to their beautiful shape, and sometimes bypassing the grueling exercises in the fitness room. Exercises for thin legs at home will become no less effective, it is only important to perform them correctly.
It is important to mention that the approach to solving the problem must be systematic. What does it mean? It is not enough to observe the balanced nature of training (that is, to exercise regularly and according to certain rules), it is necessary to adhere to a competent diet, and in general a healthy lifestyle, which includes an optimal sleep and rest regimen, walks in the fresh air and other well-known rules, didn't bother anyone.
How to build thin legs at home? The basic exercises that will be given in this article are quite suitable for "amateur" training. That is, you do not have to go to the gym or pay a lot of money to a fitness trainer. With this complex, beginners, bodybuilders and even photo models often start.
Exercises for thin legs - start with a warm up
As for any sports load, it is advisable to precede the main set of exercises by warming up all the muscles. Which is especially true for those who, by the nature of their work, mostly spend time in a sitting position. Thus, a set of warm-up exercises becomes a moment almost as important as the training itself. Its meaning and purpose is to avoid injuries and discomfort in the classroom.
The main tool for this is to properly warm up all our joints and ligaments. The simplest and best-performing “warm-up” leg exercises for girls are familiar to all of us walking on toes and heels, as well as on the edges of the feet (first on the inside, then on the outside).
Continue by twisting the feet alternately in different directions in a sitting position, then go to the jump rope and, after making a number of jumps (which perfectly warms all the muscles), we recall the most uncomplicated complex offered for morning exercises.
The main set of exercises for thin legs
Having completed the main bends and swings with arms and legs, we can assume that we successfully completed the preliminary stage, and it is time to move on to the main one. As already mentioned, in the fight against thinness of the legs, excess fat is not an assistant to us. Anyway, he’s useless. We will increase the volume 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 - melting excess body fat and weight loss. We also need strength exercises for beautiful legs, that is, a serious load, but with a small number of approaches - otherwise there will be no sense from the lessons.
If there is not enough equipment
You ask how to organize physical activity at home - there is neither a bar, nor even tumble dumbbells. But this is just not a problem! Of course, to prevent collapsible dumbbells in the apartment will not hurt anyone. But if it so happened that you didn’t get this sports accessory in time, they can be easily replaced with small plastic bottles filled with water. By changing its level, you can easily adjust the required load.
But what will replace the heavy bar, you ask skeptically. Very simple - take a durable shoulder bag and stuff it to the top with some heavy objects. It’s quite inexpensive to buy Velcro cuffs with weights. This inconspicuous accessory can unexpectedly bring a lot of benefits.
In the program below, all exercises for beautiful legs are aimed at working out a separate muscle group, and to pump volume, you need to do the whole complex without gaps.
We start to squat with a load
The best and most basic means for keeping the leg muscles in good shape is the well-known squats. It would seem who does not know how they are made! But it should be clarified: if your goal is to gain mass, you can not do without additional load. The weight should be selected so that out of a dozen completed repetitions, the last two you would overcome from the last forces - at the limit of possibilities.
Classic pistol
If you do not know, then squatting on the mass is possible without extraneous weights. Such an interesting option looks like this: we stand with our backs to the wall, leaning against it. We extend each of the legs forward, and squat on the other slowly. Your pose visually resembles a given weapon in some way, hence the name.
Those who are just starting out should limit themselves to just ten squats. When the skill is pumped and the fitness of the body increases, their number is allowed to increase. If such a load is not news for you and does not give the expected effect, pick up any burden - from dumbbells and the same water bottles mentioned above to heavy volumes of the encyclopedia.
Making lunges while holding a load
We stand straight with our feet together. With us in our downcast hands we hold bottles with liquid or dumbbells. Without changing the position of the hands with the load, we take turns in lunges with each foot - first right, then left. Weight is transferred to the working leg, and you should swing a bit, making springing movements, and then return to the original stance.
Change the leg and repeat the same. The number of repetitions should be no more than 15. Well, the effectiveness of the exercise for thin legs depends on the weight that you hold in your hands.
Leads and swings
We take on a weighting cuff and put on each ankle. They have to do the most varied swings with their feet, overcoming the resistance created by the load. What are the possible options? One of them is to stand upright and take one of the legs exactly sideways, achieving the highest possible lift. After ten such bends, we move to the other leg. The effect is better, the slower the pace of execution. Another option is to similarly pull weighting cuffs on your legs and throw each leg forward in turn.
On all fours and lying down
We continue our exercises for thin legs. Rest on the floor with your knees and palms. Try vigorously pushing back and up your heel forward with a heavy cuff on your ankle. This exercise is a great way to pump up the gluteal muscles. You need to do it 10 times on each of the legs.
Then, lying on the left side and resting your right hand on the floor near the chest, raise the right leg as high as possible, then return to the starting position. After spending up to 25 repetitions, we fit on the right side and repeat the same thing for the left leg.
We will take a similar position (in a lying position on the left side), with the head located on the arm. The lower leg (left) is thus straightened. We place the right foot in front of her knee. From this difficult starting position, the left foot should be raised as high as you can. Then - lower it again to the floor, and our goal is not to bring it to the very end (not to "drop"). As in the previous exercise, the implementation of the latter involves repetitions on each of the legs in an amount of up to 25.
And lower?
Everything that was given above is designed to work with the gluteal muscles and hips. What about calves? They are pumped by raising and lowering on socks, as well as walking on them. If such a load seems frivolous to you, walk with weight in your hands.
So we talked about how the basic strength exercises for thin legs look. But we should not forget about a number of important points, which include proper nutrition, proper recovery, as well as the necessary aerobic exercise. Failure or a careless approach to any of these issues can nullify all achievements. Now a little more.
What to eat
So, nutrition. It is impossible to quickly build muscles, and therefore to achieve our main goal (increasing the visual volume of our favorite legs) without following a certain approach to food. The fact that not all of it is useful is known to everyone. But we are now talking specifically 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, moreover, it is about proteins, and the yolks will have to be abandoned as a source of unhealthy cholesterol.
In second place are milk products. We are talking about all the familiar cottage cheese and cheese, low-fat kefir and milk. And of course, meat and its derivatives are indispensable, but they should not be fat. Turkey, fish, beef and chicken breasts are good.
When absorbing proteins in an increased amount, remember the carbohydrates, which are so always necessary for us when a large amount of energy is burned. Here you have to look at the cereals (whether you like it or not) - oatmeal and buckwheat, as well as fruit and vegetable side dishes. The latter, as a storehouse of vitamins and the same “right” carbohydrates we need, also work to increase the body's stamina.
Do not forget about the rest and other
If you work with serious weight, then each muscle should rest in full. That is why too frequent workouts are not categorically shown. Their regularity should not exceed a couple of times a week. You will begin to neglect this immutable rule in order to achieve the result as soon as possible - you are forced to grieve, it will not. Muscles simply do not get the right time to rest and recover, and thus you unwittingly take a step backward relative to the chosen target.
What to do with 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 doing jogging. It should be clarified - running, like any aerobic exercise, helps to lose weight. Moreover, this applies to all parts of our body, including those very thin legs, the appearance of which I so want to fix.
That is why running during the formation of relief muscles is contraindicated. Likewise, bike, swimming, rhythmic incendiary dances and cardio exercises help to lose weight. Back to all these exciting activities is only after the volume of the hips reaches the desired level for you.