3 Ways to Get Hot Legs Fast

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3 Ways to Get Hot Legs Fast
3 Ways to Get Hot Legs Fast
Anonim

Don't you like your legs very much? Do not worry! Like any muscle group, they just need good exercise so they can grow and become toned in the blink of an eye. Start weight training and gradually increase the load as you get used to it. Also make some adjustments in your day to day and soon you will see results!

Steps

Method 1 of 3: Doing Bodyweight Only Exercises

Get Hot Legs Fast Step 1

Step 1. Do three sets of 15 to 20 squats to work your thighs and glutes

Stand up straight and align your legs to your shoulders. Bend your knees slightly and lower yourself until you "sit" in the air, but without going past your knees over your toes. Stop for a second or two and push your heels back to the starting position.

Start with three sets of 15 reps and gradually build up until you can do three of 20

Get Hot Legs Fast Step 2

Step 2. Do three sets of 15 to 20 dips with each leg

Stand up straight, straighten your back, and align your feet with your shoulders. Step forward with your right foot and slowly lower yourself. Stop when both your knees are at 90°, with the right one being in front and the left one being very close to the floor. Again, skip the knee of your toes and push your right heel back to the starting position.

  • After doing 15-20 reps on the right leg, alternate limbs and do 15-20 reps on the left until you finish all three sets on each limb.
  • Start with three sets of 15 reps and gradually build up to 20.
Get Hot Legs Fast Step 3

Step 3. Do three sets of 15 to 20 calf raises

Get up and put your feet together. Tighten the muscles in your abdomen and legs and gradually build up on your fingertips. Stop for one to three seconds at the top and slowly return to the starting position to finish the first rep.

Do a total of three sets of 15 to 20 reps

Get Hot Legs Fast Step 4

Step 4. Do three sets of eight to 12 wall squats to work your thighs and glutes

Support your back, shoulders and head against a wall and align your feet to your hips 2 feet away from the wall. Meanwhile, slide your back down the wall until your knees are at 90° - as if you were sitting down. Stay in this position for as long as you can and then go back to the beginning.

  • Listen to upbeat music so you can exercise for a minute or two.
  • Don't let your knees go past your toes.

Variation:

if you can't get your body down to "sit down," bend your knees 30 to 45 degrees while still building the strength of your leg muscles.

Get Hot Legs Fast Step 5

Step 5. Do a good stretch after training to increase your flexibility and avoid injury

Your legs will probably ache a little after you start training the area, but everything is more relaxed with a good stretch (which, in addition, also helps improve flexibility and makes your limbs much more shapely). Here are some simple moves:

  • To stretch the hamstrings: Cross your right leg over your left. Then bend your body at the waist and touch the ground with your hands, going as far as you can. Stay like this for 15 to 30 seconds, then go back to the beginning to invert the limbs.
  • To stretch your quadriceps: Stand behind a chair and hold onto it for support. Then bend your right leg behind your back and hold your foot with your hand on the same side. Press a little force against the butt for 15 to 30 seconds before inverting limbs and repeating.
  • Sit on the floor and spread your legs apart to form a "V". Then lean your torso forward little by little, trying to push your arms forward as far as you can. Stay like this for 30 seconds and finally slowly return to the starting position.
Get Hot Legs Fast Step 6

Step 6. Train your legs three times a week to see quick results

You may feel like training your legs every day, but your muscles need time to recover. Therefore, train this region every other day to rest for at least 24 hours. On break days, do aerobic exercise or train your arms.

For example, go for a walk, play a contact sport, or go to a dance class when you're not training your legs at the gym

Method 2 of 3: Training with Loads

Get Hot Legs Fast Step 7

Step 1. Squat with dumbbells or a barbell

Get up, straighten your back and align your legs with your shoulders. If you are going to use dumbbells, hold a weight in each hand at your sides; if you are going to use the bar, rest it on the back of your head, between your shoulders. Then lower your body slowly until you are almost sitting in the air, again without letting your knees pass your fingers. Then slowly return to the starting position.

  • Do three sets of eight to 15 reps. Start with eight reps per set and work your way up to 15.
  • Use a load that is heavy for you. For example: start at 5 kg and work your way up as that weight gets lighter.
Get Hot Legs Fast Step 8

Step 2. Do the dumbbell dip

Stand up straight, straighten your back and align your legs with your hips. Hold a dumbbell in each hand at your sides and step forward with your right foot. Bend your knees to 90°, stop for one to three seconds, and push the heel of your right leg back to the starting position.

  • Do three sets of eight to 15 reps. Start with eight reps per set and work your way up to 15.
  • Use a load that is heavy for you. For example: start with 5 kg on each side and increase the weight as the current one gets lighter.
Get Hot Legs Fast Step 9

Step 3. Do the dumbbell calf lift

Stand up straight, with your back straight and your legs together. Hold a dumbbell in each hand at your sides and lift yourself up until you are on your toes for a moment.

  • Do three sets of 15 to 20 reps.
  • Use a load that is heavy for you. For example: start with 5 kg on each arm and increase the weight when the current one becomes light.

Method 3 of 3: Adapting Your Lifestyle

Get Hot Legs Fast Step 10

Step 1. Take at least 2.5 L of water a day to hydrate yourself

Being well hydrated improves the appearance of your legs and is therefore a welcome strategy (as well as being healthy, of course). Even cellulite is less visible. In general, take 2, 5 to 3, 5 L of liquid per day.

Everything a person eats (and even the "watery" foods they eat) contributes to hydration: fruits, vegetables, soup, and so on

Get Hot Legs Fast Step 11

Step 2. Apply cream to your legs every day to make your skin soft

Having smooth, well-groomed skin does wonders for your legs. Therefore, apply a good cream in the region every day after a shower to retain moisture.

You can also use a fragrant cream

Tip:

use a cream with caffeine, which lightens the skin, to disguise cellulite for a while.

Get Hot Legs Fast Step 12

Step 3. Put a sugar scrub on your legs once or twice a week

Dead skin cells build up in the legs, leaving them dry and dull. Since your goal is to be sexier, use a sugar scrub in a circular motion on the area before showering to remove these cells.

Exfoliate your legs once or twice to leave your skin soft and healthy

Variation:

You can also buy body lotions that contain chemical exfoliants, which are good substitutes for traditional exfoliants. Just read the label on everything before choosing!

Get Hot Legs Fast Step 13

Step 4. Spend a self-tanner in the legs.

The self-tanning agent helps to disguise the imperfections of the legs, minimizes cellulite and gives shine to the skin. Follow the instructions on the product label to apply it in this region or all over the body, depending on your preferences, and repeat everything as necessary.

You will probably have to reapply your self-tanner once or twice a week

Get Hot Legs Fast Step 14

Step 5. Wear light colored pantyhose for an instant effect

A good pantyhose is another secret to having sexy legs! Use pieces that have a tone similar to your skin and combine them with other items in everyday life to get the look right.

Ideally, people don't even notice that you're wearing pantyhose. They will be amazed at the beauty of your thighs

Get Hot Legs Fast Step 15

Step 6. Walk in heels to stretch your legs

High-heeled shoes work the muscles in the legs more and give the impression that the person is slim. Choose a strapless pair so you don't "segment" your legs. Also, opt for shoes with a fine point.

  • Feet get bigger with fine pointe shoes.
  • Choose the highest jump you can use.

Tip: Wear nude heels to create the illusion that your legs are longer.

Tips

  • Incorporate two days of rest into your routine so your body has time to rebuild muscle fibers.
  • Be patient and keep training until you see results!
  • You will probably get tired when you start training your legs. Don't worry: it's a sign that your body is undergoing positive changes.

Notices

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