Women love to have legs of steel, strong, toned and fat free. To achieve the desired goal will require determination and a correct lifestyle. Take the first step and read the article.
Steps
Step 1. Accept the challenges
At school, at home or at work, avoid the elevator and choose to take the stairs. If there are many plans to make, arrive well in advance.
Step 2. Eat right
Choose lots of vegetables and a balanced diet. Fill your plate with color, protein, fiber and vitamins. Stay away from fast food, sugar and salt.
Step 3. Prevent cellulite
Drink at least 5-8 glasses of water per day. Remember that water is also present in soups, fruit and vegetables.
Step 4. If you can, run every day for at least 20 minutes
If you don't have the time, train at least twice a week or every other day. Wear comfortable clothes and bring a bottle of water with you.
Step 5. Exercise
Work out at home to the beat of the music. Run, walk and do exercises to tone your legs for about twenty minutes. Do it every day to see results.
Step 6. Do squats
They are great for reducing thigh fat. Do 30 to 50 a day.
Step 7. Practice again and again
Put your knees and palms on the ground (as if you were a puppy). Raise one leg at an angle of 90º. Hold the position for 5 seconds and then repeat the exercise with the other leg. Do a set of 10 on each leg. If you exert too much effort, start with a series of 5 and gradually increase the number.
Step 8. Bike in the air
Lie on your back and raise your legs at a 90º angle to your body. Move your legs as if you are pedaling, continue for 5 minutes.
Step 9. Stand upright and bend one leg back bringing your heel towards your butt
Hold the position for a minute holding your ankle. Repeat with the other leg.
Step 10. Stand upright and spread your legs
Bend over to reach one ankle with your hands. Hold the position for 5 seconds. Repeat with the other leg. Do a set of 20 on each leg. If you are overworked, start with a set of 10 and gradually increase the number.
Step 11. Sit on the floor, spread your legs and lean forward to reach your ankles with your hands
Do a series of 10 or 5.
- Lie on your stomach, put your hands under your chin and keep your legs parallel to the floor. Raise your legs, chest, head and arms off the floor at the same time, at an angle of about 25 degrees.
- Lie on your back. Bend your knees and bring your legs towards your chest, then bring them back to the floor. Repeat 30-50 times.
Step 12. Stand upright in front of the bed or a low table
Stay about 50cm away from the object. Place one foot on the bed and lean forward bringing your chest parallel to the thigh. Repeat 30-50 times.
