How to lose your thighs? Exercises, suggestions and nutrition

Those who say beautiful days also say: lighter clothes. Hello shorts and mini-noons! And very often, it happens that it turns into “validation in the mirror”, and there, panic.

We scrutinize the smallest parts of his visible body, we examine all his so -called “defects” … and among them, the thighs are often the target of your self -criticism!

So calm us : It is normal to have cellulite in the thighs, it is normal to have more before the back of the thighs, it is normal to have a ball inside the knee.

You wantGradually improves the appearance of the thighs, tone and improve them? Perfect, this article is there for this. But keep in mind that it takes time and that it is the regularity that matters, the long term!

In this article I suggest you see:

If no scientific study validates one method rather than another, there are great principles to respect to find your body and an ideal weight for the form. Everyone wants to have beautiful legs, he is human. Lose thighs quickly Become the number one goal before the summer, but we are serious, a week will definitely be enough …

Thin thighs Cross a loss of fat located in the legs. This decrease derives from a combination of several factors such as food and physical activity, as well as work on drainage: lifting the feet of the feet towards the heart.

To avoid having the thighs that touch, a healthy and balanced diet will be essential. The practice of regular and targeted physical activity also allows you to reduce thigh cellulite! Small suggestions can also help you find muscular and curved legs, they will be explained in the article.

Food (again and again)

Food seems to be one of the two pillars for the loss of fat in the thighs with physical activity.

Promote a healthy and balanced diet. The pleasure of eating must remain at the center of the problem. Years have passed that a good number of specialists create miraculous methods that do not work or worse, after a few weeks it is the opposite effect that occurs!

Your daily diet depends on your rhythm of life, on your professional activity, on your tastes.

Some tips on food:

In the evening, it avoids consuming too rich and heavy meals (plate of sauces, junk food, chips, large portion of red meat, alcohol). For that? Simply because your body will store most of this energy. So no, Above all, you shouldn’t stop in the evening !! You have to eat, but foods that digest more easily.

In addition, this surplus of small digestible calories will lead to an increase in body temperature and therefore cause poor sleep quality. And whoever says badly to sleep: he said hunger all day the next day! The vicious circle fits.

Vary the type of starch during your day, but you shouldn’t stop consuming it, even in the evening if you want!

There is no need for a maximum of protein. Choose quality rather than the quantity by diversifying sources (there are vegetable proteins 😉).

Here is an example of a diet for a day:

Do not hesitate to vary lipids with nuts and various oils for the flavor and good sources of fat that your body needs. Also think of spices!

Sports to work on the thighs

Deposit lose weight, thighs, Nothing can replace physical activity.

How to lose your thigh fat without moving? It is complicated because if you simply fill the diet, you will keep less fat but the absence of tone causes flaccid skin and soft legs.

THE Muscle strengthening legs it becomes essential to revitalize all this. Take the priority areas and build your training circuit with adequate leg exercises. If you don’t know what to do, there are programs designed by professionals. Make a minimum of two sessions per week to redesign your thighs.

To reduce knee fat, nothing like running. In addition to a significant energy expenditure, each ground support will stimulate the muscles of the thighs without forgetting the calves.

So yes, many of you don’t like running or being afraid to start. But by following these different phases for 4 weeks, you can change your mind:

This allows you to overcome yourself every week, to set foot in the pliers, but my thin legs program will allow you to get the results faster and with much more varied exercises!

Swimming and in particular the beats of the legs – with or without fins – are very effective in losing the thighs because in addition to using the legs, it benefits from an effective draining massage.

Targeted exercises to lose thighs

There are some essential areas to work. The adductors for the interior of the thighs, the buttocks for the horse’s panties, the quadriceps and the Ischio for the thighs, without forgetting the exercises to lose weight of the calves. Well yes lose weight It is possible, but it’s worth it !!

Exercise 1: The elastic bridge.

1. Positioned lying on the back;
2. Legs flexed;
3. Elastic in the middle of the tibia;
4. The legs slightly put to put some tension
5. Start by mounting the pelvis;
6. Once at the top, spread your knees to the outside, then bring them back to the initial position;
7. Back from the pelvis and the exercise begins from 10 to 15 times.

Used muscles: buttocks and rear muscles of the thigh in the first phase and adductors on the second.

Exercise 2: the squat pointers of the feet

1. I start by positioning your feet in the Tozza position (spacing of the pelvis);
2. Then move on to the front of the foot, slightly removing the heels;
3. You will start with a gap winding;
4. Followed by a folding of the knee while remaining on the points of the feet;
5. Contract your abs to manage and compensate for the imbalance;
6. Blow to return to the starting position while staying on the front of the foot;
7. Make this movement 10 to 15 times.

Used muscles: quadriceps, ischio-gambe and buttocks, calves.

Exercise 3: The chair with elastic

This great classic muscle construction exercises is discussed here with a small variant.

1. Begins by positioning an elastic in the middle of the tibia;
2. Positioned against a wall;
3. Flex the legs to form a 90 ° angle between the latter and the thighs;
4. Dishes the lower back of the back and the shoulders against the wall;
5. Keep the location for at least 30 seconds, then 1 minute of rest to repeat 3 times.

Used muscles: quadriceps and buttocks.

Two videos of thigh exercises

Muscles and perfect the legs in 15 minutes

His thighs company in 10 minutes

The little extra for faster results on its thighs

For faster results, you can use two passive methods to help you Stupid thighs:

Why passive? Simply because you are not the engine of these methods, they do not translate into further energy expenses and complete your efforts. If you have heavy legs and perhaps a little swollen, physical activity is a good remedy!

Palper roll

This method of Swedish massage seems to be a very effective additional tool to combat cellulite and lose thighs.

On the practical side, take a fold of the skin without pinching it, then lift it under your fingers while now.

For movements ranging from below to this massage they activate venous and lymphatic circulation. Working on adipose cells preserved in depth, their elimination becomes simpler.

Electrostimulation

Electrostimulation or muscle contraction are defined by the contraction of the muscles that meet an electrical signal.

Composed of several electrodes, this device helps toning and allows you to quickly lose your thighs. Initially, this technique was reserved for professional athletes in order to speed up their recovery. But in recent years new programs have been added to the devices. In particular, we find the fitness mode, allowing you to tone and gall the thighs, but also different types of massages that act in depth.

This technique cannot replace physical activity itself but also acts. This is all the more interesting if you want to identify muscle toning.

The latter two methods show a certain complementarity:

The effective loss of fat with thigh requires a combination of regular physical activity and a balanced diet. An evaluation of the initial measures combined with the photos seems interesting to measure the impact of your efforts (losing your thighs and discovering before/after).

Do not be discouraged if after 1 or 2 weeks the results are not those expected. The efforts always pay, so we keep the training penalty and eat healthy (also for our health)!