Beauty dictates govern how we view our own bodies and can interfere with our self-esteem.
The cult of thinness, conveyed by magazines and social media, traps us in a kind of constant pressure. But many experts consider restrictive diets that promise to lose 10 pounds in a week to be a decoy.
To shed a few pounds, lose your saddlebags and eliminate thigh fat, physical exercise is essential.
The irrepressible need to lose weight as quickly as possible has generated impressive growth in the slimming market. This market has an impact on the food, cosmetics, pharmaceutical, medical and sports sectors.
Some decide to feed exclusively on low-calorie dishes and to lavish creams to reduce the orange peel appearance. Others do Cryo lipolysis to remove fat cells in one or more areas of their body or go so far as to opt for liposuction to remove excess fat.
Suffice to say that to lose weight and comply with the dictates of beauty, many are ready for anything. Only, to sculpt their body and have beautiful legs, regular physical exercise is necessary.
If you have cellulite and want to regain a wasp figure, discover this sports routine that allows you to refine and tone your thighs and have nicely curved hips.
Exercises that help eliminate fat deposits and have shapely hips
- Hip abductions
Ideal for building thighs and buttocks at home, this exercise is both simple and effective. All you have to do is get on all fours on the ground, leaning on your elbows or the palms of your hands.
Start by leaning on your left leg to raise your straight leg as high as possible. Keep your back straight to maintain your natural arch. Next, bend your right leg and drop it to the ground.
Do 15 reps then switch legs. Perform 4 sets to observe satisfactory results. This exercise is excellent for toning the gluteal muscles and firming the thighs.
Note: This type of movement can be done with or without equipment. Indeed, to bring more intensity to the exercise, you can use a rubber band or an ankle weight.
- The side plank with raised legs
To get slender legs and well defined hips, you can incorporate the side plank with raised legs into your training routine. Start by getting into a traditional plank position on your mat.
Then, roll to the side and support your body with your right forearm and right foot. Bend your arm and keep your abdominal muscles tight.
Keep your back straight and lift your left leg while keeping both legs straight. For concrete abs, there are more effective home exercises than the Crunch.
Perform 15 repetitions then switch sides. Do 4 sets of 15 repetitions on each side.
If you suffer from orange peel skin and want to strengthen your lower body, opt without hesitation for squats. Indeed, to firm the buttocks and fight against cellulite, this exercise is formidable.
For more efficiency, you can add dumbbells to increase the resistance.
Spread your legs shoulder-width apart then bend your knees, keeping your back straight. Come down as if you were going to sit down and hold this position for 10 seconds.
Then, gradually return to the starting position without bending your back. Perform 4 sets of 20 reps. To strengthen your thighs and buttocks and lose cellulite, do not hesitate to add weights.
- Front lunges
The forward lunge is a movement that provides targeted strengthening of the hamstrings and quadriceps. To perform lunges, stand with your legs hip-width apart.
Contract your core to burn belly fat. Standing, hands on your waist and back straight, take a big step forward and bend your leg until you get a 90% angle at the knee in front.
The back leg should be parallel to the floor. Then, push off with the front leg to return to the starting position. Do 15 reps with the right leg, then 15 reps with the left leg. To get good results, it is advisable to do 4 sets for each leg.
The scissors exercise is very simple to perform and can help you lose belly fat while fighting fibrous cellulite that can lodge in your thighs.
Start by lying on your back and slightly lifting both of your legs. Alternating, swing one leg over the other, contracting your abs.
- Jump squats
Jump squats combine both the squat, which strengthens the legs and buttocks, and the jump, which works the cardiovascular system. This exercise is often integrated into HIIT sessions and allows you to burn as many calories as possible.
To do this, nothing could be simpler. Stand with your feet shoulder-width apart then push your pelvis back and bend your thighs so they are parallel to the floor. Then, jump up by contracting your abdominals. Return to starting position and do 4 sets of 12 reps.
- Side slits
The side slits allow you to strengthen the calves and tone the thighs and buttocks. To do this exercise, stand with your back straight and your legs straight.
Then, take a big step to the right to end up with your legs apart. Try to descend as low as possible by pointing the toes outwards then return to the initial position. Perform 4 sets of 15 repetitions for each leg.