Thick legs and thin top, what to do. Big problem: fat legs in women and ways to lose weight

You can remove fat legs with a set of measures:

• training at home - jumping, swinging, squats, cycling;
• cosmetic procedures - massages, infrared sauna;
• diet;
• exercises in the gym.

If obesity is not caused by fat deposits, then you will need to consult a doctor - some pathologies have a similar effect. In this case, they first undergo treatment and then follow the recommendations of doctors and sports instructors.

Causes of thick legs in women

The reason for thick legs in women lies not only in the deposition of adipose tissue with a general excess of body weight, although this is the main factor in distorting the appearance of the lower extremities, which include:

• Heredity . We are talking about the constitution of the body, when muscle mass predominates, a person has a stocky figure or wide bones.
• Vascular diseases . The legs become thick with varicose veins, in which case they will be “loose”, with pale skin, a pronounced venous pattern.
• Excessive passion for sports . This is a feature of the body in some women - the load on the lower limbs immediately forms a powerful calf muscle, while the ankle remains graceful.

Home workouts will help you get rid of fat legs if they have developed this way due to general obesity.

We recommend reading about how to get rid of frogs in a week. From the article you will learn about a set of exercises, massage and cosmetic procedures for thighs at home, and effective training in the gym for the problem area. And here is more information about how to remove fat from your knees.

Other body shaping measures

In some cases, body wraps, which are a physiotherapeutic procedure aimed at removing excess fluid from biological tissues and breaking down lipid deposits, will help eliminate anthropometric imbalances in women that are not caused by genetic or pathological factors.

It is performed using coffee beans or medicinal clay. The best results are achieved by alternating hot and cold cycle wraps.

At home you can use:

• mustard with honey;
• ginger with cinnamon;
• clay with anti-cellulite properties;
• algae used in spa salons for thalassotherapy;
• red pepper;
• special fat-burning ointments and gels.

A contrasting water massage procedure, which improves blood circulation in the lower extremities and reduces the volume of fat layers, allows you to give your legs the lost slimness.

How to get rid of fat legs with exercises at home

You can remove fat legs at home with the right physical activity, which will be given to the lower limbs regularly, on a daily basis and in “dosed doses”.

Jumping for fat legs

Jumping works great against fatty legs, as it strengthens the muscles of the lower extremities, improves blood circulation in them and has a positive effect on the overall process of losing weight. Correction of the lower leg is done by jumping rope; you can start with 10-20 repetitions, gradually increasing the number.

There are three jumping options that will help you lose weight in your legs:

• classic – with landing on both legs at the same time;
• against thick thighs - the jump is performed with each leg moving forward in turn;
• complicated - landing on one limb, then on the other.

The exercise is performed at a moderate pace; between cycles of 10-20 jumps you need to take a break, during which your arms and legs relax and your breathing is restored. The break time is no more than 1 minute.

Mahi

They help solve the problem of fat deposits in the thighs and buttocks, strengthen muscles and stretch them. Swings can be performed from a standing or lying position. In the first case, the legs are raised back and forth and to the sides, you can start with a minimum angle of elevation from the floor, then the height should be greater and greater.

From a lying position against thick legs apply:

• swings on the side - leaning on the hand, raise the leg up and forward, then turn and repeat everything for the other limb;
• swings on all fours - legs move up alternately.

Each exercise must be repeated at least 10 times, after which a break is taken for 30 seconds - stand up, shake your lower limbs, take several deep breaths and exhalations.

Squats for very thick legs and thighs

Squats will help you get rid of very thick legs and thighs. Beginners are recommended to perform standard, deep ones from a standing/shoulder-width position. There can be 5 repetitions, but every 1-2 days their number needs to be increased.

After strengthening the muscles, it is worth moving on to professional squats, when the knee joint is bent so that a right angle is formed between the lower leg and the thigh - it seems that the person is sitting.

Half squats can first be performed with support, for which they use a chair, start with a minimum number of repetitions, the exercise is done at a slow pace with maximum muscle tension. You can make the exercise more difficult by doing a plie squat - heels together, toes apart, knees pointing in different directions.

Bike

A classic exercise that strengthens your thigh muscles. It is performed from a supine position - the legs are raised above the floor, bent at the knee joints and they are used to perform movements that imitate riding a bicycle.

Beginners can place their hands under their buttocks; subsequently, the upper limbs should be positioned along the body, and the pelvis should not be lifted off the floor. The time for performing the exercise is not limited.

Will running help if you have very thick legs?

To solve the problem of very thick legs, you can use running, but you need to do it correctly:

• start with walking - such a load has practically no contraindications, the pace increases with each workout;
• if walking does not produce noticeable tension in the muscles, you can switch to jogging;
• classes should last at least 40 minutes, preferably performed in the fresh air.

Interval running program for weight loss
Results will be visually determined after 30 days if a person runs 3 times a week.

Lunges to the side, with jumping

Stand straight, place your feet shoulder-width apart, place your hands on your waist. A step is taken to the side with the right leg, the body weight is transferred to this leg (it is slightly bent), the left leg is the supporting leg. Then the exercise is transferred to the other leg. Repeat 10-15 times, do 3 approaches with a break of 30-60 seconds.

You can make the exercise more difficult and put more stress on your legs, and speed up the burning of fat deposits with additional jumps - lunges are not done with a calm step to the side, but by jumping while changing legs.

Exercise "Chair"

A simple exercise from the static category, but effective for strengthening, tightening the thigh muscles and burning fat. You need to stand with your back to the wall (press against it), put your feet shoulder-width apart and slowly lower yourself down, simulating sitting on a chair. Fix in a position where the angles between the hips and shins in the pelvis reach 90 degrees. Stay in this position for 1-2 minutes, arms can be crossed on the chest or placed along the body, as if holding against a wall.

After the specified time, you need to slowly return to the starting position and relax, relieve tension for 10-20 seconds. Repetitions need to be performed 2-5 times.

Scissors

Also a classic exercise from any training complex. Lying on your back with your arms, lower back and shoulders pressed tightly to the floor, you need to lift your straight legs off the floor and perform cross movements with them, simulating the work of scissor blades. The pace of execution is slow, you don’t need to spread your legs too wide, you should feel a strong tension in the muscles.

Scissors should be performed for 10 seconds, then take a break for 5 and repeat the exercise. You can do any number of such approaches, but start small.

Increased difficulty level of the “Scissors” exercise

Pistol Squats

The exercise belongs to a very high level of difficulty; excessive stress is placed on the knee joints and spine, so it can only be performed by those who have already acquired endurance and strengthened their muscles. You need to squat on one leg, the second one stretches forward in a straight position. The first time it can be performed with support on a chair or wall.

To make the hips more expressive for each leg, you need to repeat the squat 10-12 times.

Watch this video about a set of exercises for slender legs:

Why do frogs get fat?

Many people have noticed that as soon as we start pampering ourselves with sweets and other forbidden foods, the first to react to this are the hips and legs. A week or two of uncontrolled eating - and now nasty cellulite has appeared, and a short dress does not look as sexy as you want.

Having come to their senses, women limit their diet, but then new disappointment awaits them. After several days of a fairly strict diet, your breasts will noticeably shrink and your waist will even become thinner. But the fat on the thighs does not disappear anywhere, but stubbornly remains in the conquered places.

There are several main reasons for this:

1. Natural structure. Modern research has proven that special alpha-2 receptors are present in female limbs, which accumulate fat much faster than beta receptors, which predominate in other parts of the body.
2. Swelling. Often, legs that have greatly increased in volume simply swell and do not get better. This can be determined by monitoring whether the volume of the thighs changes throughout the day. Often, swelling is indicated by marks from elastic bands (stockings or socks) that appear on the legs.
3. Incorrect loads. The biggest mistake is when, in order to lose weight in their legs in thigh-highs, women begin to put increased physical activity on their leg muscles. As a result, they grow intensively under a layer of fat and the legs become even larger.

And if you don’t go against nature, then you can easily cope with other problems if you wish. But you have to take into account one very important point - losing weight in only one area is unrealistic.

If you do not use an integrated approach, but look for methods on how to lose weight in your thighs, then after a while the fat will be redistributed and your legs will become thick again. Therefore, if you want to get rid of cellulite forever, you will have to seriously work on yourself.

I have fat legs: what to do in the gym

In the gym, you can also do a number of exercises against thick legs; they can be done as a set or in an “independent mode”.

Lunges forward

Stand up straight, take a step forward, bend your extended leg at the knee joint, and lower your “back” leg to your knee. Back straight, gaze directed forward, fixate for 5-10 seconds. Repeat the exercise for the second leg.

Lunges can be made more difficult by jumping up when returning to the starting position. For each lower limb you need to do 12 lunges, then a break for 1 minute and a second approach. The ideal number of approaches is 5 in one workout.

How to exercise on an orbitrek

The load mode on the simulator is constant, but to lose weight in your legs you need to follow the recommendations:

• choose such a counterforce that active sweating and slight trembling in the legs are noted after 10 minutes of training;
• the lesson lasts 40-50 minutes, without breaks or reduction in intensity;
• If you feel too much tension in the muscles, even to the point of pain, you cannot stop, but you need to reduce the load (resistance).

Beginners can do interval training on the orbit track - for the first 10-15 minutes the work mode is calm, the next 20 minutes the resistance should be maximum, the remaining 10-15 minutes are “cool-down”, at a slow pace and with a reduced load.

Bike

A session on an exercise bike lasts at least 50 minutes; during the workout, you can change the speed of pedaling and their resistance force. Beginners should exercise 2 times for 25 minutes with a break of 30-60 seconds, but in this case you need to choose the maximum speed (according to your level of physical fitness) and resistance. There is an option to increase the intensity of your workout every time you visit the gym.

Romanian deadlift with dumbbells

This is a strength exercise performed with dumbbells. Stand up straight and take the sports equipment in your hands. When performing a half-squat, lower your hands down your thigh and to the middle of your shins (do not reach your feet), and immediately return to the starting position. Exercise leads to weight loss in the thighs and buttocks.

You need to start with a light weight of dumbbells and 2-5 repetitions, gradually increase the number of repetitions to 10 and approaches to 5 with a break of 15-30 seconds.

Reverse hyperextension

When performing, the muscles of the buttocks, thighs, back and abs work. It is performed on a special “bench” - you need to lie on your stomach so that only the body from the pelvis to the head is located on the surface of the simulator. Exhale deeply - legs (straight!) rise up to such a height that they form a straight line with the body, and while inhaling deeply, lower them back, touching your toes to the floor.

Repeat 10-12 times; with appropriate preparation, you can do 2-5 approaches with a break to relax the muscles.

This exercise can also be performed at home; it is important to find stable support - two chairs or a suitable bench.

Stepping onto the platform

In this exercise, the platform is a gymnastic bench; to get the best result, you take dumbbells in your hands. The left leg is placed on the platform at full foot (the angle at the knee joint is straight), leaning on it, rise completely to the surface of the bench. Start descending with your left foot.

You can step alternately, you can first perform 10-12 repetitions for one leg, then for the other. It is important to keep your back straight at all times.

Reasons for the imbalance

When the difference in the volumes of the upper and lower parts of the body is very noticeable, the reason is unlikely to lie in a banal excess of calories consumed. If you are wondering: why are your legs fat and your body thin? – know: there are several probable prerequisites that are reflected in this kind of disproportion.

• Genetic predisposition (congenital)

If among your family members there is someone with a similar problem, and you noticed the massiveness of your legs as a child, thick legs in your case are the merit of genes. These are the cards that came into your hands at birth, and now this is your body type. For “pears” and “triangles” it is impossible to radically change the proportions: the lower part will still be heavier and weightier. But you have the power to make your figure look harmonious and appetizing: all the tips from the article will suit you perfectly.

• Hormonal imbalances (acquired)

A problem with hormones is clearly not something that can be treated on your own by studying articles on the Internet. If excess weight in the lower part of the body appeared quite suddenly and thick legs were not typical for you before, contact a specialist and get all the necessary tests. Let's just say that the tips in this article will be useful to you, but their effectiveness will be constantly negated by the root cause.

• Circulatory disorders (acquired)

Due to a sedentary lifestyle, and sometimes due to other factors, the blood supply to the lower part of the body is severely weakened in many people. Because of this, fat begins to be deposited in the legs even in those who do not have a natural predisposition to this. For you, our advice will work most effectively, and you will most likely be able to return to your usual forms.

How to reduce fat legs in women with developed muscles

If general weight loss has occurred, the muscles of the body are sufficiently developed, but the woman’s legs remain thick , including due to their excessive pumping, then the following measures should be taken:

• review your diet and reduce the amount of protein foods in it - meat, milk and dairy products, nuts;
• get rid of the load on your legs as much as possible - do not use the elevator, do work in a sitting position, do not ride a bicycle, give up daily jogging;
• training should be carried out without exercises that work the leg muscles.

Too thick legs: why?

Fat deposits on the legs—especially the thighs—are often associated with obesity. Hips and buttocks are considered problem areas. The female body is more prone to storing fat in the legs, while in the male body, most of the fat initially accumulates in the abdominal area.

The 3 main reasons for the presence of extra pounds on the legs include:

* Obesity

: a particularly pronounced pathological variant of excess weight.
* Lipedema:
a disorder of fat distribution associated with water retention in the affected areas.
* Hormonal imbalance
or metabolic disorder.

Obesity can result from many problems and activities, from medications and illnesses to poor eating habits and social factors. Some people suffer, for example, from high cholesterol, diabetes, or have to sit at work all the time. Others suffer from depression or stress, which leads to what is called binge eating: people eat too much and inappropriately in order to achieve a feeling of happiness or satisfaction. This creates a vicious cycle because gaining weight causes more dissatisfaction and only encourages binge eating. Sometimes extra pounds are a side effect of pregnancy, menopause or puberty.

But fat legs are not always caused by excess weight. Sometimes women and men suffer from water retention or swelling in the legs due to health problems. Problems with the veins make the legs thick and swollen, especially after long periods of sitting or standing. In some cases, the thighs appear thick due to skin that hangs down and produces the effect of excess fat.

How to correct thick shins

Thick legs may remain unchanged even after burning fat deposits in the waist, hips and abdomen, but the following will help solve the problem:

• following a diet with limited carbohydrates and fats;
• performing stretching exercises on a daily basis;
• wraps 2-3 times a week.

Stretching exercises
You can include several exercises in your workout that specifically work your lower legs:

• Calf raise . It is performed on one leg, the other is raised, the knee is bent, the toes touch the floor behind the standing limb. Do 12 repetitions on each leg.
• Martin . Classic, holding dumbbells in hands. At the moment the correct body position is achieved, the arms are held parallel to the floor by the force of the muscles of the lower limb, which is pulled back. Repeat on each leg 8 times.

• Lunge stretch . It is important to take a step forward and not lift the remaining leg off the floor (stand with your full foot); at the moment of maximum tension of the lower leg muscles, you need to fixate for 60 seconds.

Before you start losing weight on your legs, you need to make sure that there are no varicose veins. If the diagnosis is confirmed, then targeted physical activity will be contraindicated and allowed only after therapeutic or surgical treatment.

Watch this video on how to reduce your calves:

How to lose weight in your legs?

Good news for all coffee drinkers: A study in the American Journal of Clinical Nutrition found that overweight participants who regularly drink coffee have a better metabolism and therefore lose more weight than those who don't drink caffeine. Of course, coffee should be unsweetened and it is best to drink it without milk.

2. Exercises for games

In front of the mirror, while brushing your teeth, looking at your phone screen, or while cooking: Create a light load on your calves. Simply stand on your toes and then transfer your weight to your heels. Repeat 20 times.

Get into the habit of doing squats every day, and you will notice how your thighs become stronger and your legs become stronger and leaner. All parts of the legs benefit from squats: buttocks, thighs and calves. A German study published in the journal Sports Medicine also found that squats not only strengthen your knees, but also protect your joints.

If you've previously ignored this exercise or didn't know about it, it's time to incorporate the leg press into your fitness routine. The leg press helps train the muscles of the thighs, buttocks, calves and stimulates metabolism. You don't have to lift a lot of weight. Experts say light weight is also effective.

The lunge exercise may seem grueling, but it is very effective. Lunges train the muscles of the buttocks, calves and even thighs. Lunges also relax the tendons in your legs. Simply take a big step forward with your right foot and place your left knee on the floor. Then switch legs. Repeat 10 times.

Get used to walking. Researchers from the London School of Economics found that people who walk regularly have a lower BMI than those who do not walk on their own two feet. You can get off one stop early and walk the rest of the way. And go for a walk every weekend, preferably where there are a lot of trees and fresh air.

7. More calcium

The mineral is useful not only for bones, but also for muscle growth. Calcium helps muscles contract, which helps them grow.

Next time after exercising, eat some citrus fruit instead of a protein bar. Lemons, limes or oranges speed up fat burning, and the vitamin C they contain additionally has an anti-inflammatory effect.

9. Short intense workouts

One study published in the Journal of Obesity found that short, intense exercise was more effective than long-term endurance training (cardio). It turns out that it is better to engage in regular (once every 2 days) short 20-minute high-intensity training (for example, sprints) than to do long-term exercise with a low load.

How to get rid of fat legs using procedures

Cosmetic procedures that will help get rid of fat legs:

• Anti-cellulite massage . It is painful, but helps solve the problem even at the initial stage of general weight loss. Additionally, gymnastics is prescribed, aimed at working the muscles of the lower extremities.
• LPG massage . It is carried out with special rollers that act directly on adipose tissue, destroying its cells. To achieve maximum results, 6 sessions are prescribed; if necessary, the course can be repeated after 1 month.
• Infrared sauna . Heat accelerates blood circulation and lymph flow, which leads to rapid cleansing of the body from waste and toxins. The result will be the absence of swelling, tightening of the skin and a decrease in the volume of the legs.

LPG massage

How to hide fat legs with clothes

While the struggle for slimness is going on, you can hide your thick legs with clothes:

• jeans are worn only with a belt;
• the best option is fitted jackets, dresses and cardigans with a belt;
• trousers should be long and slightly flared from the hip;
• capris, breeches and shorts are excluded from the wardrobe;
• all shoes must be with heels;
• Shin straps, ankle boots, and ankle boots are contraindicated.

You can distract attention from thick legs with bright accessories - a handbag, gloves, a scarf or outerwear with an interesting print.

The right diet for women with oily legs

If a woman has fatty legs, then she must follow the general rules of a diet for weight loss:

• count calories eaten - no more than 1800 per day;
• distribute the caloric intake of foods so that the main amount falls in the first half of the day;
• drink at least 2 liters of clean water per day;
• exclude sweets, fried foods, and baked goods from your evening diet.

It is worth using a diet that involves eating certain foods on a specific day:

The portion per meal should not exceed 300 g, the last meal is at 19-00. It is necessary to give physical activity to your legs.

How to eat to remove fat from legs?

Just like with cardio, there is no secret rule with nutrition. And, by the way, the rule “The less I eat, the slimmer my legs will be” does not work at all. You already know that we lose weight relatively evenly depending on our body type, which means our only advice is to follow the basic pillars of proper nutrition.

• Don’t starve yourself and eat healthy proteins (meat, fish, eggs, dairy products), vegetable fats (oils, nuts, fish oil), complex carbohydrates (porridge, bread, pasta in moderation) and fiber (vegetables, fruits) no less than 1200 kcal per day.
• But don’t overeat: 1500-2000 is the average daily norm for women.
• Do not overdo it with sweets, starchy foods and unhealthy fats.
• Don't overeat at night: your last meal - mostly protein - 2-3 hours before bedtime.
• Take alcohol in moderation, or better yet, avoid it altogether.

How to reduce the thickness of your legs with massage

You can significantly reduce the thickness of your legs with a massage, which you can do yourself or seek help from specialists. Self-massage is a procedure whose effectiveness is especially pronounced after a bath, sauna and with the use of honey. In massage rooms and beauty salons they use:

• vacuum massage - with special cups that “break up” cellulite, promote the burning of fat deposits, and tighten the skin;
• thermal - bandages are applied and dry heat is applied to the legs;
• vibration massage – silicone rollers under the influence of current increase blood/lymph flow and stimulate metabolic processes.

Vacuum massage
To achieve the desired results, you will need to undergo at least 10 sessions of any of the listed types of massage. The effect will only be in combination with physical activity and diet.

Will body wraps help if a girl has thick legs?

Girls with thick legs will benefit from wraps:

• Honey . For 2 tablespoons of bee product add 1 teaspoon of cinnamon powder, ½ teaspoon of ground red pepper (can be replaced with mustard) and the same amount of lemon juice.
• With cosmetic clay . To lose weight, apply red, blue or black clay to your feet; the powder is first diluted with warm water to the consistency of thick sour cream.
• Chocolate . Dilute regular (“drinking”) cocoa powder with milk or water in such a proportion that the resulting creamy mass is obtained.

Wrapping is carried out using the standard method:

1. the skin of the legs is well steamed and dried with a hard towel;
2. the selected product/mask is applied to the surface of the skin;
3. cling film is placed on top - tightly, but without over-tightening;
4. Insulation such as a scarf, towel, blanket is required.

The procedure lasts only 20 minutes, but together with other methods of local weight loss it gives good results.

Watch this video about honey massage with weight loss wrap:

Proven complexes to make your legs beautiful

If you don’t like “one-time” physical activities, or have problems with their implementation (for example, lack of time to visit the gym), then you should pay attention to individual complexes.

Stretching

Stretching exercises can be used as an independent workout or in combination with more active activities. Stretching improves overall well-being, strengthens muscles and ligaments, and makes joints more mobile.

By performing stretching after an active workout, you can achieve slimming of your thighs. Positive dynamics are observed only in combination with diet and cosmetic procedures.

Bodyflex

This is a combination of physical exercise and breathing exercises. Diaphragmatic breathing is used, during which the body is maximally saturated with oxygen. It is important to perform the cycle correctly - hold your breath, and then exhale sharply, deeply.

Bodyflex helps overall weight loss, which also leads to a reduction in fat deposits on the legs.

Shaping

This is rhythmic gymnastics that is performed to music. Dance movements put the main load on the legs, and the fast pace of their execution makes the process of burning fat in the lower extremities rapid and complete.

It is recommended to perform the complex outside of the main training sessions.