HOW TO GET SLIM LEGS
If you want slim legs, make sure that you have read how to lose fat in problem areas first.
For you to acquire great lean and slim legs you must go beyond a few simple leg exercises and instead adopt a routine to achieve a combination of fat loss and improved muscularity and flexibility of your legs.
Generally, women’s legs start to get slim around a body fat percentage of 18%. For your thighs (especially your inner thighs) to become leaner and tighter, your overall body fat must be reduced through a combination of proper nutrition, exercise and consistency. Your nutritional plan must include frequent healthy meals and snacks to control blood sugar levels (5 small meals a day) and a slight calorie deficit.
Honestly? For women to get to the point where their legs are slim and tight, they must put in perspiration and persistence. It has been estimated that on average celebrities (actors, singers, models, etc) exercise twice a day, spending 3 hours per day exercising, 5 days a week. In total? 10 workout sessions per week adding up to 15 hours of exercise. You can see for yourself that a great body does not come easily to anyone, not even those who seem to have it all and make it look easy. It isn’t. The hardest part perhaps is focus. There will be times when you get bored and times when you feel like giving up, because the results you were expecting are not forthcoming. This is a test of your determination; of how badly you want it; of staying the course and of keeping your eyes on your goal or of giving up. The choice is yours.
1. Slim Legs: DIET
2. Slim Legs: CARDIOVASCULAR EXERCISE
Try doing 5 days per week of cardiovascular exercise. Your exercise routine should include 30 to 45 minutes of aerobic exercise (moderate intensity) and interval training, which you can do on alternate days. If you can, add some circuit training into the mix.
Try choosing exercises that directly use your legs, i.e. power walking, jogging, in-line skating, step machine, aerobic or spinning classes. The benefit is that you are burning fat, as well as developing your leg muscles. As your body fat drops and you develop tight muscles in your legs, you will start to notice a leaner look. If you are already doing cardio that directly uses your leg muscles, increase the difficulty and definitely add interval training to your workout
3. Slim Legs: RESISTANCE TRAINING
A total body resistance-training program is vital (30-minute training session). Although you cannot spot reduce, you can choose exercises that target the muscles in your problem area – your legs. Thus, if you want to focus on a specific area, in this case your legs, you can create a special workout centered only on this or simply incorporate it into your current routine. You should not be worrying about flabby legs until you have reached a point in your weight loss program where you are VERY close to your target body fat percentage. If not, you should be focusing on total body fat reduction.
Weight machines targeting the thighs such as the thigh abductor and abductor will help speed up the loss of saddlebags and increase firmness and tone. Expect results after 6 - 10 weeks. Other exercises are below:
Your legs, like any muscle group, will adapt to the same routine over time, your body becoming efficient at the movement (occurs after about 6 weeks). You can continue to do the same exercises, but you need to change some parameter of it, i.e. increase intensity or weight, or add volume, increasing the difficulty. This also applies to your cardiovascular workout.
The more experience and the less body fat you have, the more intense your program should be. Take your time with these exercises and focus on precise movement. Your goal should be to isolate your leg muscles and create a slight burn – working your muscles. High repetition squats (15-20 reps), squats (inner thigh), lunges (legs and bottom) and step-ups are great exercises for your legs. Three sets is your goal. However, beginners should start by doing one set, intermediates two, and advanced exercisers three sets. Between sets, take a 1-minute break.
Cushion Squeeze
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Lie on your back with your legs bent and feet flat on the floor.
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Place a cushion between your knees
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When you inhale and contract your abdominals.
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As you exhale, squeeze your thighs together without moving your pelvis.
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Hold this position for 5 seconds and slowly release and repeat 12-15 times.
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You can also perform the exercise sitting on a chair.
4. FLEXIBILTY: YOGA/ PILATES for Slim Legs
Stretching and increased flexibility is thought to give legs a nicer, longer and leaner shape. Stretch before and after exercise and take a Yoga or Pilates class.
