Now we will learn how to do leg exercises that help you lose weight. Leg swings are great for girls and women who consider their shape to be pretty good, and all they need to do is to melt a little extra fat in the thighs and buttocks (for some reason he likes to put off most of all).
People who are overweight can also successfully do leg exercises from our article, they just have to add exercises for other parts of the body to it.
Swing to the side
This is the simplest exercise known to all from school physical education lessons. However, its simplicity hides great benefits for the buttocks and thighs (especially their inner surface).
We bring the body to its original position - we stand sideways to some stable support, it can serve as a wall, chair or sports wall. The back should be absolutely straight, the stomach tucked up. Doing swinging legs, you can imagine yourself a ballerina at the machine.
Now we begin the exercise itself: we rely on the support with our left hand - we raise the right straight leg to the side, as high as possible. Having reached the maximum possible height, the leg lowers, and as soon as it touches the floor, it immediately rises again. After 8-10 strokes with the right foot will be done, you need to turn to the support with the other side and repeat the exercise with the left.
Tip : try to keep your body straight, do not help yourself, leaning to the side. Raising the leg, make sure that it is in line with the body.
Exercise for the gluteus maximus muscles
And now we will do the swing legs back. This is also nothing difficult, now you will see it. So, we turn to face our support and take hold of it stronger with both hands. Keep the back straight (again remember the ballerina). After the initial position is accepted, we begin to smoothly move one leg back and raise it as much as possible. Then we return to the starting position and repeat the exercise again. 8-10 times for each leg will be enough. With the correct execution of movements, you will certainly feel how much the gluteal muscles are tensed.
Tip : you should try to raise the thigh as high as possible, but do not tilt the body forward. Foot swing is performed only through the efforts of the hips. The stomach should be tense and picked up.
Swings forward
The following exercises are excellent at strengthening the hips and buttocks, as well as the muscles around the patella. We rise to the support with either side and, holding on to it with one hand, raise straight legs up alternately - smoothly and beautifully.
Tip for the correct exercise: keep your posture; the toes of the legs should be pulled out and the torso should be level, without leaning back.
Mahi back
Very effective exercise! Now we will learn to do it right. Starting position : kneeling with emphasis on straightened arms, back straight.
We begin to slowly raise one leg up, at the peak of the rise - to fix the movement for a few seconds and return to its original position. You can perform the exercise alternately left and right foot. For one approach - 8-10 times. If the legs are raised with the knees bent, then the main load falls on the gluteal muscles, and if the swings are made with straight legs, then the sciatic-popliteal muscles also work.
Useful advice : you can do lifts with different amplitudes, while the buttocks are best kept tight and the stomach is pulled in. It is permissible to bend your arms slightly and tilt your body to the floor.
Lying exercises
And now we will learn how to do leg swings while lying on the floor.
- You need to lie on your side, with emphasis on the elbow; the trunk is straight. Raise the upper tense leg up and slowly lower it. The movement is repeated 8-10 times. With this simple exercise, you can perfectly tighten the inner thighs.
- The starting position is the same. But now the leg should be working, which turned out to be below. We tear it off the floor and swing it up and down 8-10 times. Then we lay down on the other side and give a load to the other leg. This exercise effectively strengthens the external muscles of the thigh.
How useful are such exercises?
Well, for us, the first thing that matters is that swinging your legs helps to correct problem hips and buttocks, remove excess fat from them and make the figure more beautiful and attractive.
If such gymnastics is performed regularly, every day (and this is not difficult at all due to the simplicity of the exercises), then after a couple of weeks the legs will begin to gradually slim and transform, and the fat deposits on the hips will melt. You probably know the effect of puffed knees? This is because not only fat but also excess fluid accumulates in these places. So, all this should go without a trace!
And swing legs for weight loss are able to make your buttocks elastic and toned, which is very important for female attractiveness!
Now a little about the stomach and waist. Such gymnastics can improve them. The fact is that when performing the movements we are considering, not only the muscles of the legs work, but also the abdominals (especially its lower part), as well as the muscles that form the slender waist.
Another positive factor: these simple exercises help to speed up metabolism and get rid of cellulite.
Final wishes
We hope we lucidly explained how to do leg swings. So I want our readers to get the most out of the materials presented, and their figure has become even slimmer and more beautiful. In conclusion, I want to give some tips that will help increase the effectiveness of leg exercises.
- The main thing is constancy! Try not to file or miss classes. To do this, you just need to give them regularly 10 minutes a day.
- Exercise in the morning while you feel alert and fresh. After a day of work or study, you can get tired and just forget to take the time to your mandatory physical education program.
- For the duration of the exercise, you can wear special shorts with a massage effect, this will speed up the process of burning fat.
- Try not to overeat during the day and not to overeat at night, because if the amount of calories entering your body exceeds the norm, then it will be difficult to lose weight in the designated places.