To define the muscles of the thighs and legs it is necessary to invest in exercises that require a lot of effort on the part of the lower extremities, such as running, walking, biking, turning or skating, this type of exercise will increase body caloric expenditure and use a good amount of fat accumulated in these areas.
The motto of reducing fat and increasing muscle mass should be followed daily, thus avoiding sagging, increasing the buttocks and better defining the hips and legs.
- But.
- To get the fat in the legs and buttocks to “burn”.
- It is very important not to consume fat in the diet.
- Adopting a hypocaloric diet.
- Very restrictive diets can cause anxiety and not work.
- So the ideal is to gradually change.
- Your diet.
It is also important to perform bodybuilding exercises using the lower extremities, as it guarantees an increase in muscle mass, prevents relaxation and therefore decreases the appearance of cellulite. Good advice is to perform an aerobic exercise, such as a treadmill or bicycle. one day and strength exercises the next day.
The following exercises help work your thigh and buttock muscles, and are great for burning fat located in these areas.
They can be performed 3 times a week with 3 sets of 12 repetitions per exercise:
Lying on your side, lift one leg at head height, keeping your knees well stretched and your toes forward, then lower your leg until it touches the ground and then lift it up again.
Lying on your back, rest the weight of your body on your elbows as shown in the image and lift both legs slightly, making a continuous movement, bringing one leg at a time closer to your face. ankles to increase stress resistance.
Lying on your back, lift your hips as shown in the image, to the maximum possible height, keeping your buttocks tense, keep each lift for 10 seconds, then lower your hips until you touch the ground, rest for 3 seconds and lift your hips again.
The best solution to not have soft thighs and buttocks and fight cellulite after losing weight is to eliminate the maximum amount of fat accumulated and fill the space it occupied with the muscles and to do hypertrophy exercises in the gym.
There, the personal trainer can tell you the best exercises and weight you should take to ensure muscle growth and improve your appearance. Protein-rich supplements can also help your muscles grow faster and may be recommended by a nutritionist, but without exaggerating not to damage your kidneys
The combination of a balanced diet with physical leg exercises will cause them to burn the fat accumulated in these regions, turn them more, re-test them and fight cellulite, the result will be seen in about 20 days and will be gradual, as the person maintains the practice of exercise and diet, always guided by the physical educator and nutritionist.
If you need to lose weight, watch the video below, what you need to do to adapt your diet: