Although genetics has given you not a pair of long slender legs, the good news is that there is a variety of exercises you can do to lose weight and strengthen them. In this article we present some recommendations and four of the most effective exercises for toning the legs with no muscle building excessively. Before starting an exercise program for your legs, you should bear in mind that it is possible to do exercises to develop or reduce only part of the body. If you want nice legs, need exercising and get in shape from head to toe. For this reason, the basis for achieving this goal is aerobic exercise regularly (3 to 5 days per week, 30-60 minutes each time), together with a proper diet. Some examples of aerobic exercises that emphasize the activity in the legs are climbing stairs, biking, walking, skating or running. Here are some of the most effective exercises for the legs you can do at home in comfort and can serve as a guide to develop your routine. Before starting, remember to start slowly, as with any new routine, stop and get some exercise if you feel much pain or discomfort. Start standing with legs spread across the width of the pelvis and hands on hips (basic) or holding hand weights or dumbbells, arms bent and hands at your shoulders (advanced) . Then bend the legs, knees and ankles perpendicular to check your hips back as if you were to sit down. Do not lower than 90 degrees. Take a big step forward with right foot, without moving the other foot, bend your knees and lower your body toward the floor, with your torso straight, until your left knee is about 8 cm (3 or 4 inches) from floor . Do this exercise to begin slowly to make sure to achieve fitness. Do three sets of these exercises with each leg, four times a week. If the movement is very easy for you, you can do with dumbbells in each hand. Start at position "on all fours, knees and hands on the floor, and stretch one leg back until the knee is straight and slightly higher than the hip. Bend your knee toward your body as much as possible and stretch it again, but do not let it drop to a level below your hip. This is the home version of a popular exercise in the gym, with the advantage of not requiring special equipment, just weights to your ankles. However, be careful when doing so, because you could injure your knees if you do it with too much weight or improperly. Sit in a chair with ankle weights and a rolled towel under your knees. Tighten the abdominal muscles and keep your back straight. Your knees should extend beyond the edge of the chair up to 5 cm (2 inches). Separate your feet shoulder width of the pelvis and keep your heels raised, fingers touching the floor. Combining a proper diet and regular aerobic exercise routine with these four simple moves to help you achieve perfect legs! You can see the results within a month to six weeks, depending on your age, how often you exercise and your fitness. Learn how to overcome obstacles that interfere with weight loss and control cravings to maintain the figure you ever wanted.
Having refined the calves and ankles are now possible and all women can do this using the method of their choice. Everything has a price, however, because the surgery can be quite expensive and requires some physical effort. To you to choose the method that suits you. Of course, surgery provides visible results from the first day while the physical effort requires perseverance. Who has never dreamed of having thin and shapely legs? To help people who have a real problem for the calves and slim .... Slim calves and ankles has become an act within the reach of all women. There are two categories of solution, one that involves surgery, most expensive and one that just requires physical effort but requires the consistency, regularity and strong will. There are two types of surgery to refine the calves and ankles. First is the superficial liposuction can reshape unsightly ankles with an operation under local anesthesia requiring hospitalization. A review is made prior to surgery to determine if you have really a problem of cellulite and not edema. After the operation, you must wear tights or stockings for a month. Then there is the superficial liposculpture using mini-cannula 2 to 3 mm in order to reshape and refine your entire leg. There is also a medical assessment done prior to surgery to determine that it is a real problem of excess fat. This form of surgery is performed under local anesthesia and requires no hospitalization but just wearing panties for a month. Any surgical procedure requires excellent accuracy but despite the experience of the operator, problems of symmetry between the two legs are always held. The result of the intervention is however visible immediately. All women can use it with the exception of those legs in that post is hereditary, therefore, the surgery will not change. It is the same for those who have big legs because it is often the result of excess fat, lymphatic and venous insufficiency, therefore, often causing swelling. In these cases, but rather to appeal to phlebologist or Angiology, and treatment is often limited to a diet, a stimulation of venous and lymphatic return through sport, drainage and liposuction. The calf muscles are bearing the brunt of our body. Slimming calf therefore requires a thinning of the body in general. Thus, a healthy diet is accompanied by rigorous physical exercises targeted. The most important thing is to lose even 1 kg but permanently. These efforts allow natural plump legs while the calves muscles, improve blood circulation, bringing oxygen to tissues and relieve the entire leg. To do this, put yourself on tiptoes several times by leaning on a wall or no support at all. Do it at any time of day and as many times as you want. But you can still do a stretch while sitting on the floor, legs straight and back straight, then go up the tips of your feet towards your face. This can lengthen the muscles of your calves. Other sports can also help a lot simpler, such as tennis, ball games, squash, mountain climbing, horseback riding, brisk walking, cycling, floor gymnastics and swimming. They can also work the size and remove the effects of gravity.

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