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This article was co-written by Danny Gordon. Danny Gordon is a certified personal trainer by the American College of Sports Medicine and owner of The Body Studio for Fitness, a gym in San Francisco Bay. With over 20 years of fitness coaching experience, he focuses on small group training at his gym. Danny received personal trainer certifications from California State University, East Bay and the American College of Sports Medicine.
There are 14 references cited in this article that you can view at the bottom of the page.
This article has been viewed 10,533 times.
Are you looking for a way to slim down your legs? If so, this article will give you some ways to lose fat and have slim legs. However, partial fat loss is not effective, so you need to lose weight all over the body. Here are a few ways to help you gain muscle and lose fat.
Steps
Apply simple exercises that can be done anywhere
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Do a leg stretch . This is a great move to slim your legs. Try to add crunches to your strength training workouts twice per week. The steps to perform the squat are as follows: [1] X Research Source
- Stand with your feet shoulder width apart and take a big step forward.
- As you step forward, bend your knees and lower yourself until your front knee forms a 90-degree angle.
- Make sure the knee of the front leg is in line with the ankle.
- Hold for about a second and step back to the starting position.
- Repeat the same movement for the other side. Do 3 sets of 10 to 15 repetitions on each side.
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Do squats. This is a move that helps to slim the buttocks and legs, so it is suitable to add to the strength training exercise twice a week. The squat is performed as follows: [2] X Research Source
- Stand with feet slightly wider than shoulder width.
- Slowly lower your butt as if you were about to sit down. Straighten your arms in front of you for balance. You can place the chair in the back to support the workout.
- Do not let your knees go past your toes when you do this exercise.
- Hold the position for a few seconds as you lower your butt as low as possible.
- Slowly lift yourself up.
- Repeat 10 to 15 times and try to complete 3 reps.
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Use a treadmill or ride a bike. Cycling helps you burn a lot of calories with about 500-600 calories per hour, so it is the most effective form of fat loss exercise. However, you can only achieve this result if you work up a sweat and your heart rate reaches about 70-85% of maximum. [3] X Research Sources
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Perform basic movements on the floor. Lie on your back with your feet flat on the floor. Place your hands on either side of your body. Raise your knees to level with your face. Kick the other leg as high as you can. Put your feet on the floor. Kick your foot 60 times, then switch to kicking the other foot 60 times.
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Rotate legs. Lie on your right side and place your left arm on the floor directly in front of you for support and balance. Raise left leg to hip level. Pretend your feet are in the crate and use the force of your toes to rotate your feet inside the crate. Rotate your legs 60 times, then switch legs and continue to rotate 60 times.
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Walk every day. This is the simplest exercise for the legs. You can also use a pedometer. Try to walk 10,000 steps a day. [4] X Research Sources
- To reduce foot fatigue, you should wear flat shoes or sports shoes when walking around. If you keep trying, you will see results in a month.
Expert’s reply
Ask
Question from a wikiHow reader: “What exercise helps to slim the thighs?”
Michele Dpan
Certified Personal Trainer
Michele Dpan is a BCRPA certified personal trainer in British Cpumbia. She has been a personal trainer and fitness trainer since 2002.
TIPS FROM THE PROFESSIONAL
Answer from Michele Dpan:
Personal trainer Michele Dpan replied: “Running will burn fat, making thighs smaller if this is a place to store fat.”
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Jogging. Running consumes a lot of energy and thereby aids in fat burning. Try to do this at least 3 times per week. However, you should start at a moderate level and gradually increase your running time. [5] X Research Sources
- When running, choose a flat track. The ramp causes the muscles in the legs and buttocks to develop.
Danny Gordon
Certified Personal Trainer
Danny Gordon is a certified personal trainer by the American College of Sports Medicine and owner of The Body Studio for Fitness, a gym in San Francisco Bay. With over 20 years of fitness coaching experience, he focuses on small group training at his gym. Danny received personal trainer certifications from California State University, East Bay and the American College of Sports Medicine.
Danny Gordon
Certified Personal Trainer
Certified Personal Trainer
Walking and jogging both help slim legs. Jogging and walking are both great exercises for the legs, especially when you do a lot of short intervals and gradually increase the intensity. If you often sprint, your leg muscles will develop more than just walking, but if you regularly walk and go uphill, the muscles will also grow.
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Jump on tramppine. Dancing burns calories and improves mood. This is a form of exercise that helps to strengthen muscles. [6] X Research Source
Workout at the gym
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Swimming. Go to the pool when it’s not too crowded. If you are new to swimming around the lake, you should only practice moderately. As you get stronger, swim more laps. Try to swim 1-2 times per week. Swimming is a form of exercise that helps to build muscle and lose fat. [7] X Research Sources
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Use a training ball. While lying on the mat or bed, you will place the ball in front of you. Place your feet on top of the ball, lift your hips, and slowly roll the ball toward your hips. Do this until you can’t and make sure your butt doesn’t touch the floor. [8] X Research Sources
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Use a full-body machine with no incline. The machine has an incline that will cause the muscles in the legs to develop. Always keep resistance low.
Healthy eating
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Add more protein. Protein keeps you full for longer and contributes to muscle tone. You should add fish, chicken and turkey to your diet. [9] X Research Source
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Eat fruits and vegetables every day. Fruits and vegetables provide fiber, which reduces the amount of fat accumulated in the body.
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Drink a lot of water. Water not only helps to eliminate toxins in the body, but also helps keep the skin moist, smooth and shiny in the summer.
- As a general guideline, men need about 15.5 cups (3.7 liters) of fluid each day and women need about 11.5 cups (2.7 liters) of fluids. This total doesn’t have to be all water, but can also be added from other drinks and foods. [10] X Trusted Source Mayo Clinic Go to Source
- Usually, you should drink a glass of water or a low-calorie beverage with each meal and between meals. You should also drink water before, during, and after your workout.
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Avoid foods high in fat and sugar. Foods such as cookies, ice cream, muffins and chocolate are not only full of empty calories that do not provide energy for the body, but only cause fat to accumulate in the thighs. [11] X Research Source
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Avoid foods high in salt. These foods dehydrate the skin. A few foods to avoid are salted peanuts, chips, popcorn, and most processed foods. [12] X Research Source
Apply some other tips
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Don’t just expect to lose fat on your legs alone. The body converts fat into energy during exercise or dieting. However, the body is free to metabolize fat wherever it wants, not always according to your wishes. [13] X Research Source
- Training individual areas or just one area of the body at a time has advantages (firming) and cons (makes you angry when the fat doesn’t magically disappear). Don’t expect leg exercises to quickly slim your legs without reducing total body fat.
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Don’t fast. Many people who want to lose weight often make this mistake. Their argument is: calories accumulate as fat when the body can’t use them; food is a source of calories; if I fast, I’ll take in fewer calories; If calories are reduced, the body will store less fat. This is a misunderstanding. [14] X Research Source
- What happens when you starve? The body understands itself that it is getting less food, causing the metabolism to slow down to save energy, and begins to burn muscle tissue instead of accumulated fat because the body wants to prepare to adapt. with no food.
- If you want to lose weight by fasting (which is both difficult and painful), the body will accumulate fat as soon as you eat again, and you will definitely have to eat. Why is that? Because the metabolism is inactive and it needs a restart. How would you restart your metabolism? By eating the right food right after.
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It takes time to notice weight loss results. Many people set specific goals and have steel discipline but decide to give up just before they start seeing results. They tried frantically for a month but saw no results, and gave up in despair. Always remember the saying “slowly but surely”. Trying to lose 0.5-1kg per week is a reasonable goal. At this rate, muscle will begin to show up around week eight of weight loss. Take it easy and appreciate any changes in your lifestyle.
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Accept yourself. Some people have big feet because of genetics and you can’t change that. No form of exercise, diet or weight loss method can help you change your appearance because you are born that way. Instead of resisting and trying in vain, you should accept and love yourself. Although it sounds absurd, this will gradually help you feel happier. Anyone who really cares about you won’t care whether you have big or small feet.
Advice
- Try exercising and stretching when you wake up in the morning and before you go to bed.
- Go to the pool near your house and swim a few laps around the lake.
- Don’t be afraid to change up your workout routine from time to time by trying new methods. Old habits can cause stagnation and the body will not see much change.
- Take the stairs instead of the elevator. Here’s how to get extra exercise without spending a lot of time.
- Dancing helps to tone the body and slim legs.
- Some people are born with fat accumulation in the legs and arms while others accumulate fat in the abdomen. Therefore, the most important thing is to exercise to get in better shape instead of trying to focus on one body part.
- You can stretch while watching TV or while waiting. While the TV is showing commercials, you should walk around the room.
Warning
- There is no such thing as “regional weight loss,” and that means you can’t focus on losing fat in one area. However, you can make your legs slimmer, firmer and look better.
- If you train too hard, you could end up with a long-term injury.
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This article was co-written by Danny Gordon. Danny Gordon is a certified personal trainer by the American College of Sports Medicine and owner of The Body Studio for Fitness, a gym in San Francisco Bay. With over 20 years of fitness coaching experience, he focuses on small group training at his gym. Danny received personal trainer certifications from California State University, East Bay and the American College of Sports Medicine.
There are 14 references cited in this article that you can view at the bottom of the page.
This article has been viewed 10,533 times.
Are you looking for a way to slim down your legs? If so, this article will give you some ways to lose fat and have slim legs. However, partial fat loss is not effective, so you need to lose weight all over the body. Here are a few ways to help you gain muscle and lose fat.
Thank you for reading this post How to have slim legs at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
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