Do you often resist strength training for fear of overbuilding your muscles during normal exercise training or body building? Do you also refuse to train your legs for fear of bulking them up? But is this really the case? If you just want to lose fat, then diet and aerobic exercise is all you need to achieve this.
If you want to change your shape, you need to do strength training. Among the strength training options, the most common one is hip and leg training, because the lower limbs take up more than half of our body, and for women, some people think that hip and leg training will make the legs thicker. Even if you want to make your legs look thicker by adding muscle to your buttocks and legs, this is harder to achieve.
A more regular glute and leg workout will allow us to lift the buttocks and tighten the legs later in the fat loss process or afterwards, and at this level, you can elongate the legs by building up the buttocks. Tightening the legs is also a way to slim them down. Of course, regular hip and leg training will not only make a difference to our appearance, but can also bring many benefits to our health.
So, in the training of the buttocks and legs, we can use self-weight or use small equipment to achieve the purpose of thin legs, and if we feel that this is not efficient enough, let us go to the gym for training, the effect will be better, the next to recommend a group of gym, buttocks and legs training movements.
Action one: Supine leg raises
Lie on your back on the leg lifts with your back firmly against the cushion, hold the handles firmly in both hands, open your feet shoulder-width apart, step on the pedals, straighten your legs, bend your knees slightly and slowly lower them until your thighs are perpendicular to your calves, reaching the apex and then straighten your legs upwards again to return to the original position.
Movement 2: Weighted hip punch
Rest your back on a fixed object of a certain height, with your lower back in a suspended position, bend your legs slightly, keep your feet close to the ground, with your feet as wide as your shoulders, sink your hips, place a weight on your abdomen, put a mat between the weight and your abdomen to block gravity, hold the weight with both hands to keep your body stable, push your hips upwards until your hips are fully extended, at this point, your upper body and after reaching the top, pause and then slowly return to your original position.
Movement 3: Box jumps
First of all, choose your own height, find a box or similar object that can bear your weight, open your feet to shoulder-width distance, stand in front of the box, keep your chest up, bend your knees and squat, then jump upwards as fast as you can, keep a deep squatting position when you land on the box, then step backwards with each leg and let your body land back to its original position.
Movement 4: Double leg extension
Sitting on top of the equipment with your back firmly against the back of the chair, hold the handles on both sides with both hands for support, bend your legs slightly, place your legs under the equipment, on top of the block, slowly lift up until your legs are parallel to the ground, reach the apex, pause, contract your quadriceps and slowly return to your original position.
Movement 5: Kneeling back leg raise
In a kneeling position, hold the ground with both hands straight, support the body, keep the back straight, straighten the non-supporting leg and lift it up to the highest point, after a short pause return to the original position and replace it with the other leg, always keep the back straight and the body stable.
For women to shape their hips and legs, each of the above movements should be performed about 15 times, with the unilateral movements being performed on the other side, each time for about 4 sets. In addition, if you are still in the process of fat loss, through our hip and leg training, although you can increase your basal metabolism and help lose weight, you should also control your diet and then carry out aerobic exercise, this set of exercises can be carried out before aerobic exercise, to shape tight legs, then go among the gym and insist on doing these 5 moves of ours!