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To define the muscles of the thighs and legs, you should invest in exercises that require a lot of effort from the lower limbs, such as, for example, running, walking, cycling, spinning or rollerblading. This type of exercise will increase the body's caloric expenditure and will use a good amount of fat accumulated in these regions.
The motto reduce fat and increase muscle must be followed daily, thus avoiding sagging, increasing the buttocks and defining the hips and legs better.
But to ensure that the fat from the legs and buttocks is "burned", it is very important not to consume fat in food, adopting a low-calorie diet. Very restrictive diets can generate anxiety and not work, so the ideal is to change your diet gradually.
Doing weight training exercises using the lower limbs is also important, as it guarantees an increase in muscle mass, preventing sagging and, consequently, decreasing the appearance of cellulite. A good tip is to do an aerobic exercise, such as a treadmill or bicycle, one day, and weight training exercises the next.
Exercises for legs and glutes
The following exercises help to work the muscles of the thighs and glutes, being excellent for burning the fat located in these regions.
They can be performed 3 times a week with 3 sets of 12 repetitions per exercise:
Lying on your side, raise one leg to head height, keeping your knees straight and the toes facing forward. Then lower the leg until it touches the floor and then raise it again.
Lying on your back, support your body weight on your elbows as shown in the image and raise both legs a little, making a continuous movement, bringing one leg at a time closer to your face. If you can, use shin guards on your ankles to increase the resistance of the exercise.
Lying on your back, lift your hips as shown in the picture, to the maximum height you can, keeping your glutes well contracted. Hold each lift for 10 seconds and then lower your hips until they touch the floor. Rest 3 seconds and raise your hips again.
How to fight sagging and cellulite
The best solution for not having flabby thighs and buttocks and fighting cellulite after losing weight is to eliminate as much accumulated fat as possible and fill the space it used to occupy with muscles, and for that you should do exercises of hypertrophy, in the gym.
There the personal trainer will be able to indicate the best exercises and the weight you need to take to ensure muscle growth, improving appearance. Protein-rich supplements can also help to increase muscle faster and can be recommended by the nutritionist, but without exaggerating so as not to harm the kidneys.
3 steps to lose weight fast
The combination of a balanced diet with physical exercises of the legs will burn the fat accumulated in these regions, will make them more toned, firm and will fight cellulite. The result will be seen in approximately 20 days and will be progressive, as the person maintains the practice of exercises and diet, always guided by the physical educator and the nutritionist.