To define the thigh and leg muscles, you should invest in exercises that require a lot of effort from the lower limbs, such as running, walking, cycling, spinning or rollerblading. This type of exercise will increase your body's caloric expenditure and will use a good amount of fat accumulated in these regions.
The motto reduces fat and increases muscle should be followed daily, thus avoiding sagging, increasing the butt and better define the hips and legs.
But to ensure that the fat in the legs and buttocks is "burned", it is very important not to consume fats in the diet by adopting a low calorie diet. Very restrictive diets can generate anxiety and do not result, so the ideal is to gradually change your diet.
Doing bodybuilding exercises using the lower limbs is also important as it ensures increased muscle mass, preventing sagging and, consequently, decreases the appearance of cellulite. A good tip is to do an aerobic exercise, such as treadmill or bike, in one day, and bodybuilding exercises in the other.
Exercises for legs and buttocks
The following exercises help work the thigh and buttock muscles, being excellent for burning the fat located in these regions.
They can be performed 3 times a week with 3 sets of 12 repetitions per exercise:
Lying on your side, raise one of your legs up to head height, keeping your knees straight and your toes facing forward. Then lower your leg until you touch the ground and then raise it up again.
Lying on your belly up support the weight of the body at the elbows as shown in the picture and slightly raise both legs, making a continuous movement, bringing one leg at a time to close to your face. If you can use shin guards at the ankles to increase the resistance of the exercise.
Lying down on your belly raise your hips as shown, to the maximum height you can, keeping your buttocks tight. Hold each lift for 10 seconds, then lower your hips until it touches the floor. Rest 3 seconds and raise your hip again.
How to fight sagging and cellulite
The best solution to not stay with thighs and buttocks flaccid and fight cellulite after slimming is to eliminate the maximum accumulated fat and fill the space that it occupied with muscles and for that one should do hypertrophy exercises in the gym bodybuilding.
There the personal trainer can indicate the best exercises and the weight that you need to pick up to guarantee the muscular growth, improving the appearance. High protein supplements can also help increase muscles faster and may be indicated by the nutritionist, but without overdoing it to not harm the kidneys.
3 Steps to Fast Weight Loss
A balanced diet joining with leg exercises will burn the fat accumulated in these regions, will leave them more turned, firmer and will combat cellulite. The result will be seen in approximately 20 days and will be progressive, as the person maintains the practice of exercises and the diet, always guided by the physical educator and the nutritionist.
If you need to lose weight check out the following video, what you need to do to adjust your diet:
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