If you want to know what to do to your legs became thin, then you were in the right place.
When we say “thin” we mean beautiful and toned legs that you can achieve with tonic exercises designed specifically to maximize what nature has given you. We will tell how to make legs slim and thin so that you can’t tear it away sight.
We do not promise that in one day you will turn into Giselle Bundchen, but if you make a little effort, you will become the owner of gorgeous, slender, fit legs, which are the epitome of grace and sexuality.
If you have fat on your hips, calves, or even your ankles, you don’t alone! However, do not despair, you can improve the external view your legs by performing the following toning exercises!
It’s easy to act when you know how to make your legs thin!
- Tonic exercises for legs
- Useful for the feet types of physical activity
- Step 1: Toning
- Step 2: Strengthen
- Step 3: Maintain
- Leg problems
- Foot care
- AT HOME
- IN THE CABIN
- Foot Health Tips
- clothing
- WHAT SHOULD WEAR
Tonic exercises for legs
Read on to learn more about legs that are effective. toning exercises for leg muscles and also get some Beauty, diet and fashion tips to help make your legs are the envy of other women!
Learn how to slim your legs and start toning them. right today!
Useful for the feet types of physical activity
In order to tone the muscles of the legs, it is necessary move as much as possible every day (walk, climb stairs, etc.), perform certain exercises or engage sports 2-3 times a week.
- Walking: Forces the circulatory system work at a higher level. Walk as often as possible. Try to walk at a fast pace for at least 30 minutes a day. Also consider hiking or golf as a leisure activity.
- Dances: rock, salsa, tap dance, tango … Dances – perfect way to reach amazing legs. Dancing make legs flexible, and also strengthen the ankles and burn fat on the calves.
- Swimming: stimulates blood circulation in the legs due to alternating contractions and muscle relaxation. A horizontal the position you are in, along with coolness and pressure water will help relieve swelling.
- Aqua aerobics: water pressure and hydromassage promote blood flow to the heart. Even when you just stand in water, swelling from the ankles due to the fact that the pressure of water on depth increases.
- Cycling: a well-known fact that when spinning pedals calf muscles work actively. Also cycling tones the hips.
Step 1: Toning
To make the hips elastic, you need to combine exercises sports with special exercises.
Ideally, you should do the following exercises every day, gradually increasing the level of difficulty and intensity.
Exercise: Squats
Starting position: stand straight, feet on hips wide, hands on hips.
Movement: do squats (bend your legs in the knees at an angle not exceeding 90 °). Slowly dropping into a squat make sure the feet are all on the floor. Exhale when you return to the starting position.
Replay:
- Beginner: 3 sets of 10 reps, 1 minute of rest.
- Intermediate: 4 sets of 16 reps, 1 minute recreation.
- Advanced: 5 sets of 25 reps, 45 seconds recreation.
Step 2: Strengthen
Exercise: lunges
Starting position: take a step forward long about 1 meter, put your hands on your belt.
Movement: inhale and lunge forward front leg (bend it at the knee), maintaining a straight position torso. At the time of lunging, the front thigh should be parallel the floor. Return to starting position and exhale. Repeat exercise with the other leg.
Repetitions:
- Beginner: 3 sets of 10 reps, 2 minutes of rest.
- Intermediate level: 4 sets of 12 reps, 1.5 minutes recreation.
- Advanced: 5 sets of 16 reps, 1 minute of rest.
Step 3: Maintain
Exercise: Invisible Chair
Starting position: stand straight, leaning against the wall.
Movement: Slowly lower until your hips will be parallel to the floor. Stay in that position for the course of time indicated below.
Repetitions:
- Novice: 3 sets of 30 seconds, 2 minutes of rest.
- Intermediate level: 4 sets of 45 seconds, 2 minutes of rest.
- Advanced: 5 sets of 75 seconds, 1.5 minutes of rest.
Leg problems
As with the buttocks and stomach, on the legs hormonal changes are reflected. Hips, knees and calves are areas prone to cellulite, especially in women, having a pear-shaped physique.
Circulatory problems are also common in these areas. Heaviness in the legs and water retention in the body are the scourge of many women, which often add pain and unsightly swelling, or even varicose veins.
All muscle groups of the legs, from the top of the thighs to the feet, need physical activity. If the leg muscles are not stressed, then they relax and bumps and bumps appear.
To have beautiful legs, you need to work on them, and provide them with the care necessary for normal blood circulation.
Without effort, there are no results!
Foot care
AT HOME
- Cold shower: sit in the bath and stretch your legs in front of. Move a stream of cold water (22 ° maximum) across legs back and forth, from the ankles to the buttocks.
- Anti-cellulite cream: apply it in the morning and in the evening! Read our tips and tricks for getting rid of cellulite.
- Massage: Massage your hips, make movements from the bottom up, from the knees up to the sides. Palm should lie flat the thumb is on the hip and the rest of the fingers are on the outside hips.
Massaging your knees, move your middle finger upward, away one side of the patella to the other. Then do small spiral movements from the lower part of the knee to the upper.
IN THE CABIN
- Cryotherapy: refreshing active ingredients applied to the legs and then the legs are wrapped to provide sharp and relatively long feeling of lightness.
- Pressotherapy: lymphatic drainage technique includes periodic compression of the legs. This procedure helps get rid of heaviness in the legs and cellulite.
- Manual lymphatic drainage: it is desirable that he conducted by a physiotherapist. This pretty painful massage stimulates the circulation in the lymphatic vessels.
Foot Health Tips 
- Do not sit too long: and never cross your legs! This affects the veins located below the knees.
- Walk as often as possible: walking improves blood circulation, tones the walls of blood vessels and strengthens the calf.
- Avoid tight clothing: especially in hips, waist and feet.
- Wear comfortable shoes: avoid shoes that sits tight around the lower leg. Do not wear high shoes heels, as well as ballet shoes and boats that do not have soles.
- Raise your legs as often as possible: in bed, on work, when watching TV, etc.
- Avoid overheating: staying too frequent in the sun, underfloor heating, in a hot tub, etc. can stretch veins (vasodilation) while cold produces contracting effect (vasoconstriction).
- Watch out for nutrition: make sure you get a lot of antioxidants (vitamin C from fruits and vegetables, vitamin E from dried fruits and oils) that strengthen the walls capillaries; fibers (whole grains, green vegetables) that improve intestinal motility; and omega-3 fatty acids (rapeseed oil, fish), which have thinning properties.
- Think about taking herbs: needle prickly strengthens veins, witch hazel increases their flexibility, cypress prevents blood stasis in the legs, horse chestnut reduces capillary permeability, and red grape leaves strengthen walls of blood vessels. All these plants are available as food. additives.
clothing
Clothing also affects how your legs look. Make sure what are you doing right!
WHAT SHOULD WEAR 
- Pants-cigarettes that lengthen the legs;
- Skirts and shorts above the knees, and even mini skirts and very short shorts if your legs are thin and slender;
- Skirts and dresses with a wide bottom;
- Leggings with a spacious sweater or short dress;
- Thin tights, preferably black, which give thinness;
- Heels that emphasize the shape of calves. Especially shoes on platform;
- Denim with lycra will play the role of a corset for your hips and feet!
- High-waisted flared jeans that extend legs and shape the buttocks and hips.
WHAT SHOULD BE AVOIDED
- Skirt and dresses to calf. They not only add you age, but and make the calves look massive!
- Too tight clothing that makes the legs swell and produces the effect of a stocky figure;
- A trouser stitched from bright fabric or patterned fabric that make the legs look bigger;
- Wide-edged bikini bottoms. They make the legs shorter and wider.