How to effectively slim legs?
2022-08-23
When it comes to the purpose of exercise and fitness, most people's answer is basically the same, that is to make the body better. Of course, everyone's specific goals will not be the same. However, from the point of view of shaping, most friends (especially women) will pay special attention to two parts, namely waist and abdomen and legs. Therefore, in addition to how to reduce the belly, how to slim the legs is also another focus that everyone pays attention to.
So, how to thin legs? When searching for content related to thin legs, you may enter keywords such as "what exercises can thin legs and what are the exercises for thin legs". So, the question arises at this time, can these actions really help you slim down your legs? This is also the next thing to say, that is, these things about the stovepipe.
Reasons for thick legs
The so-called analysis of the problem, in order to solve the problem. If you want to effectively slim down your legs, you must first find out the main reason for your thick legs.
1. Fat
In fact, the main reason for thick legs is fat. For women, fat tends to accumulate in the buttocks and legs when we gain weight due to incorrect lifestyle habits due to the action of estrogen. This phenomenon will change with the arrival of menopause (estrogen levels will drop rapidly during menopause, and fat is easy to accumulate in the waist and abdomen at this time). It is precisely because of this that many young women have what we often call a pear-shaped body. The upper body is thinner and the lower body is fatter.
2. Muscles
If your body fat rate is not high, and you are not pear-shaped, your lower extremities are relatively fat, and you can clearly see your quadriceps when you contract your leg muscles, then the reason for your thick legs is basically muscles , that is, the muscles of the legs are more developed.
In this regard, in addition to congenital factors, there are also incorrect force patterns, such as gluteal weakness leading to overcompensation of leg muscles, and poor hip flexibility and stability. However, we also know that it is also very difficult for women to grow muscles, so for most women, the reason for thick legs is not muscle.
3. Subjective feelings
For some friends who are very demanding on their figure, they will never be satisfied with their figure. Even if they have the body and slender legs that others envy, they still feel that their legs are thick, which is very common in real life.
How to effectively slim the legs
After understanding the reasons for thick legs, you can choose a targeted method according to your own situation, so as to achieve the purpose of thin legs. Therefore, the method of slimming the legs is basically as follows:
1. Fat loss
For most of my friends, the most important thing is to lose fat if they want to slim down their legs, but they will not lose fat locally, so we have to start with diet and exercise. Specifically, it is possible to reduce the calorie intake by about 200-300 kcal, and then increase the consumption of 200-300 kcal through exercise, so that the calorie difference of about 300-500 kcal can be achieved, thereby achieving the purpose of fat loss.
Of course, this process is easier said than done, so we have to adjust our mentality and don’t worry, as the body fat rate decreases, the fat in all parts of the body will decrease, of course, including the legs, so the legs will naturally become thinner.
2. Exercise the buttock muscles and improve the weakness of the gluteal muscles
Proper gluteal training can activate the gluteal muscles, thereby improving the problem of gluteal muscle weakness, allowing the gluteal muscles to take their due responsibility, thereby reducing the burden on the leg muscles (and of course the lower back), which can not only play a role in thin legs It can also play a role in protecting the knee joint. Of course, this is a relatively long process.
In the process of buttock training, you need to pay attention to choosing the movements that suit you and looking for the strength of your glutes. This is the point, but also the difficulty. To do this, you need to be familiar with the training pattern, familiar with the structure of the gluteal muscles, and ensure the training volume. Then focus on feeling the contraction and extension of the target muscle in each movement, and stick to it.
3. Improve hip stability and flexibility
Of course, proper hip training can also stabilize the hip joint and improve the flexibility of the hip joint, but if you do not know how to train the hip joint, then the very popular "shuttlecock exercise" is also a good choice, including hip adduction, external Rotation, extension, and flexion are great exercises for the hip joint. Of course, if you want to try it, you must first familiarize yourself with the essentials of this movement, perform it in a safe situation, and not too fast, and do it at your own pace.
4. Do you need to do leg training?
For women who want lean legs, they resist leg training because they fear it will make them more muscular. Actually, there is no need to worry too much about this. Women have a hard time building muscle. In addition, from a training point of view, women do not aim to increase muscle, so they generally use light weight (or body weight) for multiple sets of training, which can make the legs firmer and the leg lines more beautiful.
5. What to do if it's a muscular leg
If your leg muscles are naturally developed, that is not caused by incorrect force patterns, then, in that case, accept you as you are. A well-proportioned figure can make up for the lack of legs.
6. Accept yourself
If you feel that your legs are thicker because of your subjective consciousness, it is recommended not to lose too much fat, please accept yourself, you are already fine, you don’t need to be too entangled.
So, how to thin legs? When searching for content related to thin legs, you may enter keywords such as "what exercises can thin legs and what are the exercises for thin legs". So, the question arises at this time, can these actions really help you slim down your legs? This is also the next thing to say, that is, these things about the stovepipe.
Reasons for thick legs
The so-called analysis of the problem, in order to solve the problem. If you want to effectively slim down your legs, you must first find out the main reason for your thick legs.
1. Fat
In fact, the main reason for thick legs is fat. For women, fat tends to accumulate in the buttocks and legs when we gain weight due to incorrect lifestyle habits due to the action of estrogen. This phenomenon will change with the arrival of menopause (estrogen levels will drop rapidly during menopause, and fat is easy to accumulate in the waist and abdomen at this time). It is precisely because of this that many young women have what we often call a pear-shaped body. The upper body is thinner and the lower body is fatter.
2. Muscles
If your body fat rate is not high, and you are not pear-shaped, your lower extremities are relatively fat, and you can clearly see your quadriceps when you contract your leg muscles, then the reason for your thick legs is basically muscles , that is, the muscles of the legs are more developed.
In this regard, in addition to congenital factors, there are also incorrect force patterns, such as gluteal weakness leading to overcompensation of leg muscles, and poor hip flexibility and stability. However, we also know that it is also very difficult for women to grow muscles, so for most women, the reason for thick legs is not muscle.
3. Subjective feelings
For some friends who are very demanding on their figure, they will never be satisfied with their figure. Even if they have the body and slender legs that others envy, they still feel that their legs are thick, which is very common in real life.
How to effectively slim the legs
After understanding the reasons for thick legs, you can choose a targeted method according to your own situation, so as to achieve the purpose of thin legs. Therefore, the method of slimming the legs is basically as follows:
1. Fat loss
For most of my friends, the most important thing is to lose fat if they want to slim down their legs, but they will not lose fat locally, so we have to start with diet and exercise. Specifically, it is possible to reduce the calorie intake by about 200-300 kcal, and then increase the consumption of 200-300 kcal through exercise, so that the calorie difference of about 300-500 kcal can be achieved, thereby achieving the purpose of fat loss.
Of course, this process is easier said than done, so we have to adjust our mentality and don’t worry, as the body fat rate decreases, the fat in all parts of the body will decrease, of course, including the legs, so the legs will naturally become thinner.
2. Exercise the buttock muscles and improve the weakness of the gluteal muscles
Proper gluteal training can activate the gluteal muscles, thereby improving the problem of gluteal muscle weakness, allowing the gluteal muscles to take their due responsibility, thereby reducing the burden on the leg muscles (and of course the lower back), which can not only play a role in thin legs It can also play a role in protecting the knee joint. Of course, this is a relatively long process.
In the process of buttock training, you need to pay attention to choosing the movements that suit you and looking for the strength of your glutes. This is the point, but also the difficulty. To do this, you need to be familiar with the training pattern, familiar with the structure of the gluteal muscles, and ensure the training volume. Then focus on feeling the contraction and extension of the target muscle in each movement, and stick to it.
3. Improve hip stability and flexibility
Of course, proper hip training can also stabilize the hip joint and improve the flexibility of the hip joint, but if you do not know how to train the hip joint, then the very popular "shuttlecock exercise" is also a good choice, including hip adduction, external Rotation, extension, and flexion are great exercises for the hip joint. Of course, if you want to try it, you must first familiarize yourself with the essentials of this movement, perform it in a safe situation, and not too fast, and do it at your own pace.
4. Do you need to do leg training?
For women who want lean legs, they resist leg training because they fear it will make them more muscular. Actually, there is no need to worry too much about this. Women have a hard time building muscle. In addition, from a training point of view, women do not aim to increase muscle, so they generally use light weight (or body weight) for multiple sets of training, which can make the legs firmer and the leg lines more beautiful.
5. What to do if it's a muscular leg
If your leg muscles are naturally developed, that is not caused by incorrect force patterns, then, in that case, accept you as you are. A well-proportioned figure can make up for the lack of legs.
6. Accept yourself
If you feel that your legs are thicker because of your subjective consciousness, it is recommended not to lose too much fat, please accept yourself, you are already fine, you don’t need to be too entangled.
