6 Slam Ball Exercises for Stronger Legs and Glutes

When you look at a slam ball, leg and glute exercises may not be the first thing that comes to mind. But incorporating this soft weighted ball into your booty routine will work your lower half hard. Weak hamstrings, glutes and hips can lead to knee and back pain. So if you’re looking for a way to strengthen these muscles, while building power, the slam ball can kill two birds with one big, squishy ball.

Gerren Liles, PROJECT by Equinox master trainer and Reebok ONE Elite ambassador likes to use it for a quick leg workout. “The slam ball is a simple tool that allows you to move in multiple dimensions and directions, and can serve as a load to develop strength and power,” Liles says.

In addition to tightening and toning, the slam ball creates an unstable environment that forces your body to work harder to balance weight. (Stability challenge, anyone?) And because you’ll move in different planes of motion, you’ll work your core, legs and arms, too.

“The ball can be used as a prop to challenge your stability, as you’ll see in the Bulgarian squat and soccer tap drill. It can also be used as a form of resistance in the squat with front push and hamstring curls,” Liles explains. Check out just how versatile this space-efficient piece of equipment can be in the six exercises below.

6 Slam Ball Exercises That Build Lower-Body Strength
These moves will not only blast your lower half, they’ll help improve your ankle mobility, agility and reflexes. Add some intensity, and they’ll get your heart rate up, too, Liles says. Do 8 to 10 reps of each exercise for two sets.

1. Bulgarian Squat
This variation of the squat challenges your balance. To keep your foot from rolling off the ball, engage your core so you can move with more control, Liles says.

How to: Stand with your feet together in front of a slam ball. Step your right foot back and place your toes on top of the ball (a). Keeping your weight in your left heel, slowly lower your body into a lunge, bending your right knee towards the floor. Your left knee should form a 90-degree angle to the floor. Be sure your left knee is stacked above your ankle (b). Straighten both legs and return to standing (c).

2. Lying Hip Bridge With Hamstring Curl
Take your glute bridges to the next level with this variation that also strengthens your hamstrings. The lack of surface area on the ball is an added challenge to making the movement slower.

How to: Lay on your back with your hips lifted off the floor and your calves and heels on top of the ball. Plant your hands on the floor at your sides (a). Draw your heels in toward your butt with control, bending your legs. Your hips should elevate even higher as you squeeze your glutes to bring your heels in (b). Slowly extend your legs back out to the starting position (c).

3. Lying Quad Extension
Your quads, hamstrings and glutes are some of the biggest muscles groups in your body. This simple move fires up all three, helping you torch more calories per workout.

How to: Lie flat on your back and place the ball between your calves with your knees bent. For an added core challenge, you can lift your head off the floor and bring your chin towards your chest (a). Without moving your hips, bring your legs straight up towards the ceiling (b). Then, bend your knees until the ball touches the back of your legs. Remember to press your low-back into the floor throughout the entire movement (c).

source

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How To Lose Fat In Your Waist, Legs And Hips

Read this article and get rid of extra fat in certain parts of your body, especially your waist and legs, without affecting your figure.

Armpits
Having excess fat in the area of your armpits means that you cannot wear sleeveless tops and dresses, because, lets be honest, it does not look nice. This may indicate improper or slower thyroid function.
Avoid eating processed soybeans, beets, strawberries, cabbage, broccoli, and peaches, and eat more salmon, onions, liver, seaweed, tuna, whole grains, and nuts. Remember, stress and frustration are not good for you.

Upper Arms
Your body probably lacks testosterone. To improve your condition make love more often, sleep well, avoid stress at all costs and do exercises that include your upper arms. Eat less sweets, but never starve. Flax seed, avocado, and salmon are good for you.

Hormones Are Responsible For The Fat on Your Body
Women are often a subject of hormonal imbalance. It occurs as a result of improper diet, poor physical activity, air pollution and stress. Avoid fast food and stress, get enough fresh air and exercise more frequently.

Hips and Buttocks
Include yoghurt, vegetables, whole grains and fruit to your daily menu. Fat on your hips and buttocks indicates high estrogen levels. Avoid alcohol, carbonated drinks, coffee, and tranquilizers.

Waist
This indicates increased secretion of insulin. Eat more broccoli, fish, seafood, spice your food using chili or cinnamon, and eat cranberries and blueberries instead of your sweet snacks. You should also drink green tea every day.
Whole grain bread is the best option for you. This will help you cleanse your body and regulate insulin secretion. Avoid alcohol, soda, candies and French fries.

Source: http://www.healthylifetricks.com

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How To Get Rid Of The Pain In The Back, Joints And Legs In 7 Days!

How to get rid of the pain in the back, joints and legs in 7 days! A long time ago I read an advice of a military doctor about how to keep your joints in good condition and at the same time eliminate many of the problems associated with them. I checked it on myself, my friends and convinced myself that this recipe is really -- a miracle!

I will share this recipe whit everyone who has problems with pain in the joints, back, legs, neck, etc.

The recipe goes like this:

Buy 150 grams of any edible gelatin in any store (150 grams -- for a course of treatment for a month).

In the evening, pour 5 grams of gelatin (two flat teaspoons) in a quarter cup of cold (from the fridge) water.

Stir and let it stay like that until the morning (outside of the fridge)

Gelatin will swell and turn into jelly overnight.

In the morning, drink the mixture on an empty stomach. You can add juice, honey and water or mix this mixture with yogurt or sour cream. Or in any other way that suits you.

It functions like that, so that people who are complaining of pain in the joints, back, legs, pain in the spine, neck, etc. will stop to notice the pain after a week!

The course of treatment is one month. Repeat it for 6 months. This is a way to restore the “lubrication” of the joints. A joint depends on a healthy and normal operation of many organs, because everything is connected in our body.

A simple “NO” -- many people do not believe. The expensive painkillers which are full of chemistry are the only solution for some people, and the “primitive”, easy treatment does not inspire confidence.

Why is gelatin so beneficial for the joints?

Gelatin -- a product of animal origin, obtained as a result of processing the connective tissue of the large horned livestock -- tendons, bones, cartilage, collagen is actually in the purest form. It has a positive effect on the state of the internal fibers and small vessels.

It contains two amino acids: proline and hydroxyproline, which have a positive impact on the recovery of the connective tissue. Gelatin is able to increase the growth and scope of connective tissue, which is very important in diseased joints.

Gelatin is a useful product with exceptional quality for health improvement:

•  Strengthens joints and heart muscle
•  Improves metabolism
•  Increases mental ability
•  Maintain healthy skin condition
•  Gives elasticity and strength of tendons and ligaments
•  Prevents the development of osteoporosis and osteoarthritis
•  Leads to improved growth and structure of the hair and nails (look for homemade shampoo with gelatin and gelatin mask for all hair types)
•  Irreplaceable with dysplasia

From a personal experience I can tell you that I really stopped the spine pain and stiffness in the neck in 7 days, which I felt for many months because my job requires a longer sitting on the computer.

After the course of treatment I felt much better in just a month, the back pain disappeared! I still maintain the health of my back with a Japanese method, which is really phenomenal.

source: http://www.goodmorningcenter.com

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Ginger and Citrus Juice To Eliminate Cellulite and Fat from Belly, Thighs and Legs

Cellulite, is actually the accumulation of fat deposits under the skin. Generally, it becomes much more evident in certain areas of the body, especially in thighs, arms, abdomen.

Although in fact, the skin with cellulitis does not represent a serious health problem, if it is a big problem at the esthetic level. Many men and women are disinclined to wear certain types of clothing or even to go to the beach for fear of showing the effects of cellulite on their bodies.

Today there are many methods to eliminate cellulite. For example, some people resort to surgery; There are also a lot of drugs that promise to end the problem. Although we do not criticize any of these methods, today we present a more natural way to end this evil.

The recipe we will present below is based on the use of grapefruit. This fruit has been valued by many nutritionists and doctors as a potent helper to detoxify the body, regulate blood sugar and speed up metabolism; But also very effective for the treatment of the skin with cellulite.

CITRUS JUICE AND GINGER FOR CELLULITE AND LOSE WEIGHT

Ingredients:

-1 piece of ginger root.
-¼ lemon.
-2 oranges.
-1 large grapefruit.

Preparation:

Squeeze the lemon, oranges and grapefruit into a glass. Grate a little of the ginger root.

How to use:

Take this juice in the morning, completely on an empty stomach. It is important that you always choose fresh and organic fruits and do not conserve the juice from one day to another. Prepare and consume immediately. Another important recommendation is that fruits should be at room temperature, as taking cold citrus fruits on an empty stomach can cause some discomfort in the stomach.

Here are several factors that affect the appearance of cellulite; Among them we can mention:

-The genetic factor. If there is an abundance of it in your family, then you have a predisposition to suffer it.

-The sedentarismo. Lack of exercise favors its appearance.

-Stress.

-Excessive consumption of alcohol.

-Smoking.

-Inappropriate clothing and footwear. For example, wearing tight clothing and high heels often favors the appearance of cellulite.

-Bad postures. Being long standing or sitting impairs circulation, which favors the appearance of cellulite.

-Hormonal changes. High levels of estrogen can contribute to the appearance of cellulite; As well as to fluid retention. Puberty, pregnancy, menopause and the use of oral contraceptives can alter hormonal levels; Which can cause it to appear.

-Circulation disorders. When you have circulatory difficulties, the elimination of toxins is difficult, which facilitates the appearance of cellulite.

-Food rich in fat. Food with abundant fats can greatly harm health; In the aesthetic area also influences in a great way since it creates all the conditions for the cellulite to appear.

source: https://naturalcarebox.com

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Miracle Drink – No Pain in 1 Week (Joints, Legs and Back)

The terrible pain you feel on your back, neck, legs, and joints usually appears as a result of an unhealthy lifestyle full with stress, and of course bad posture.


Majority try to ignore the pain and just move on with their busy day. But we offer you a recipe that could change all that.

Required Ingredients

-cold water
-150grams of edible gelatin (for one month treatment)

Add 5 grams of gelatin in a ¼ cup of cold water, stir it and let it stay overnight, but don’t keep it in the refrigerator, since it will turn into jelly. You can add juice, yogurt, or honey to taste.

Drink this mixture on an empty stomach for 30 consecutive days. You will be able to see results after the first week. If you like, you can repeat the treatment, but make sure you make a 6 month-pause in between.

If you wonder how this mixture can help ease your pain, the answer is in the acids within the gelatin content. They help in the recovery of the bone, cartilage, collagen, and tendon tissue.


source: http://www.healthandlovepage.com

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How To Lighten The Dark Skin In Your Public Area And Between Legs Naturally !

Acanthosis nigricans is a skin condition which is common for people suffering from type 2 diabetes, although it can also be a result of hormonal imbalance, genetic factors or tumors. The condition manifests by darkened skin in the groin area and between the legs, and although it seems harmless, it may indicate a bigger problem.

Symptoms of Acanthosis nigricans

The condition mostly affects the groin area, but may affect other skin regions as well. The most common symptoms of the condition are irritation, itching, discoloration and thickened skin. If you notice any of the symptoms, you should visit a doctor.

Thankfully, the condition can be treated with the following natural remedies:

1. Lemon
Lemon is a great skin whitener that has an exfoliating and toning effect. Apply some lemon juice on the darkened area and let it work for 20 minutes before washing it off.

2. Aloe Vera
Aloe Vera whitens the skin and reduces the appearance of blemishes while also providing anti-cancer properties that protect and regenerate your skin cells. Apply some fresh Aloe Vera gel on the affected area and leave it to work for 20 minutes, then wash it off with water. Repeat the procedure every day for best results.

3. Baking soda
Baking soda cleans the skin and removes dark spots due to the powerful exfoliating properties. Mix 1 part of baking soda with 3 parts of water, and apply the paste on the darkened skin area leaving it to dry. Rinse with warm water in the end, and repeat the procedure twice a week for best results.

4. Cucumber
Cucumber is a powerful skin whitener and it works best when combined with lemon juice. This powerful combination will lighten your skin and prevent the tingling and irritation. Mix some cucumber and lemon juice, then add a bit of turmeric and apply the mixture onto the affected area. Another option is to slice the cucumber and apply the slices on the area – whatever you choose, repeat the procedure every day for best results.


source: http://www.healthonlinecentral.com

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Say Goodbye to the Pain in Your Spine, Back and Legs with This Natural Remedy

Pain in their back, legs and ankles experience people who spend their entire day sitting or they live inactive lifestyle. Well, the statistics say that about 1/3 of adults have reported that they have experienced joint pain within the past 30 days. Yes, and there are many different health conditions that can lead to joint pain, such as: osteoarthritis, rheumatoid arthritis, bursitis, gout, strains, sprains, and other injuries.

The medical experts claim that the back pain will heal in time. The medical experts claim that almost 50% of the patients with back pain will feel relief from low back pain within 15 days. And almost 90% of people will feel relief from back pain in three months, regardless of the back pain treatment.

And, don’t forget – the worst thing about back pain is that people who experience back pain may find it extremely difficult to live their everyday lives and to complete their tasks. They find it hard to sit and lie down. It’s even hard for them to stand. When it comes to leg pain, it usually results from wear and tear, overuse, injuries in joints or bones. But, you shouldn’t be worried, because in this article we’re going to show you how to make the best home remedy, which will help you eliminate back, spine and leg pain and you just need 3 simple ingredients: figs, prunes and apricots! Yes, that’s it! And trust me, you will be amazed by the results!

Here’s what you need to do – it’s very simple! You just have to consume 1 dried fig, 1 dried apricot and 5 prunes – before you go to sleep! You should use this method for at least 2 months! How this works – well, these 3 ingredients are loaded with healthy nutrients, which will help you eliminate back and joint pain!

We really hope you find this article helpful and don’t forget to share it with your friends and family. Thank you and have a good day!


source: healthonlinecentral

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Natural Remedies for Swollen Ankles, Legs and Feet

If you’re experiencing swelling anywhere around your body, you might find that it is not only uncomfortable but also embarrassing and impractical.

When the problem affects your feet, ankles and legs though, it is even more of an inconvenience. And unfortunately, this is also the area where swelling is most common.

If you’re among those afflicted with constant swelling in these areas, you might even find that it feels a bit like you’re walking along with a space hopper attached to your foot on a regular basis. And for women, this can put an end to your plans of wearing high heels.

One solution is to go to the doctor and to get recommended some sort of blood thinning analgesic (such aspirin). If the swelling is severe, they might even offer a painful steroid injection.

Most of us though would rather not rely on drugs to keep our feet human-sized. So what alternative options are there?

Lifestyle

The best immediate and short term treatment for swollen feet and ankles is to use the ‘RICE’ technique. This means ‘Rest’, ‘Ice’, ‘Compression’ and ‘Elevation’. These techniques will help to reduce swelling by making it easier for the fluids causing the swelling to drain and to circulate as normal around the body.

Of course you’re not likely to be able to lie down with your legs up every time you need to reduce swelling though! A compression sock is something you can wear all the time fortunately but thankfully there are some other options to help things along…

And while you can’t wear an ice pack all day, you can try to avoid excess heat so make sure your socks are breathable and you don’t spend too long in those stuffy shoes! One type of shoe that obvious is not well suited to combating swelling is high heels. Look for comfortable shoes and you’ll find this can make a world of difference. Remember: health before aesthetics!

Exercise is also a good solution in the long term. While you won’t get immediate relief from working out, it will help to improve your circulation in the long term and this can help to reduce swelling that might be the result of pooling blood.

Natural Substances

If you’d rather not pop a pill, you can try popping some food high in magnesium instead. Magnesium deficiency often leads to edema and there are plenty of easy food sources of this mineral.

You can also try using natural vasodilators like garlic which widen the blood vessels and thus help to thin your blood that way. Note that caffeine is a vasoconstrictor and so can have the opposite effect.

Drinking water is also a good idea. Not only does this help to thin the blood but at the same time, it can also help to dilute excess salt in your system.

This can balance your electrolytes and will have a number of other positive health benefits too – bear in mind that the vast majority of us are in a constant state of dehydration! Aim for at least 7 glasses a day (but don’t go over 10).


source: healthyfoodhouse

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Lower Body Cardio And Strength Workout For Legs And Butt

This was supposed to be an easy workout. Most of them are, to be honest. I usually talk myself into the tough workouts by planning something simple and then adding on little by little until it turns into something crazy, which is pretty much what happened here.

I knew I wanted to do another stepper workout – it’s been a while since my last one and I get requests for them all the time – so I figured I would do some sort of cardio HIIT with it. But then I didn’t really feel too cardio-y, so I thought I might do a strength training workout instead. But no matter how I put it together, it seemed like it was going to be a really short video.

Now, I’m all for short workouts, as you know, but I like to make sure that I have a real variety of workout lengths on my YouTube channel and I had just put out a few shorter videos in a row.

So, in an effort to go a little longer, I put the two things together: the HIIT with cardio AND the strength training! And the result was this little gem of a lower body workout.

43 minutes of nearly non-stop sweating. High heart rate cardio with a decent amount of jumping for a good calorie and fat burn, plus slow and controlled strength work to build lean muscle in your legs and butt and develop balance and core stabilization.

I really love the way this one came out; check out the workout breakdown and video below.

Lower Body Cardio And Strength Workout For Legs And Butt

Level: Intermediate (duration of the workout, difficulty of exercises)
Equipment: Aerobic Stepper
Warm Up And Cool Down: Both are INCLUDED
Exercise Time: 43 minutes
Purpose Of The Workout: Building lean muscle in your lower body (where the biggest muscles are) is a fast and efficient way to boost your metabolism and burn fat; high heart rate cardio burns calories and boosts confidence
This Workout is Good For: Intermediate or advanced exercisers looking to challenge their leg strength and endurance

Main Workout

(warm up is built in; complete the circuit of Cardio HIIT + Strength Training 3x):

Cardio HIIT

(timer is set for 30 seconds of work and 10 seconds of rest; do each exercise 2x before moving on; the first round should be done at a warm up pace)

• Toe Tappers
• Step Ups
• Flyovers
• Jump Ups

Strength Training


(complete each exercise 10x on each side)

• Fast Ups
• Split Squat into Drinky Bird
• Reverse Lunge into High Knee
• Curtsy Lunges

FINISHER

(timer is set for 30 seconds and 10 seconds; repeat twice with no rest)

Pop Squats (30 seconds) and Squats (10 seconds)


source: curejoy

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Foods to Make You Lose Weight on Your Legs

You probably want slim legs to sport a mini-skirt or skinny jeans with style. Weight loss happens proportionally, though; you can't direct fat to disappear from one part of your body, no matter how much you wish for this. Foods that help you lose weight on your legs are the same foods you'd eat to lose weight everywhere. Choose quality, unprocessed options that include whole grains, vegetables, fresh fruits, low-fat dairy and lean protein, in moderate serving sizes. Pair healthy food choices with exercise to achieve an overall slimmer frame that includes shapely legs.

Why No One Food Thins Your Legs

Your body burns fat stores when you consume fewer calories than you use. Fat is stored in fat cells that lie under the skin, such as in your legs or at the back of your arms, and deep in your middle around your internal organs. Where you tend to store the most fat -- and what part of your body loses fat first -- is determined by genetics.

Fat is stored as triglycerides, but your body can't use this form directly for energy. It must first convert triglycerides to fatty acids and glycerol before it can be burned to fuel activity. But, if you eat fewer calories, load up on nutritionally-dense foods and move more, your body will eventually turn to excess fat in your legs for some fuel.

To create a healthy calorie deficit for weight loss, determine your daily calorie burn rate using an online calculator that takes into account your size, age, gender and activity level. Subtract 500 to 1,000 calories from that number to determine a calorie intake to help you lose 1 to 2 pounds per week. If you end up with a target calorie intake below 1,200 calories as a woman, or 1,800 calories as a man, settle for a slower rate of loss or move more to raise your daily burn rate. Eating too few calories can stall your metabolism, exacerbate muscle loss and lead to nutritional deficiencies.

Protein Helps With Weight Loss

Protein low in saturated fat, such as lean steak, white-meat poultry, fish, seafood, eggs and low-fat dairy, supports weight loss. It digests more slowly than fats or carbohydrates, helping you to feel full for longer so it's easier to stick to a low-calorie weight-loss plan. Protein, especially when combined with exercise, also helps prevent the muscle loss that often accompanies calorie restriction. Aim to consume about 0.6 grams per pound of body weight per day. For a 180-pound person, this amounts to 108 grams spread over three meals and one or two snacks.

For meal-planning purposes, know that 4 ounces of 97 percent lean ground beef contains 25 grams of protein and 130 calories, a cup of chopped, roasted chicken breast contains 43 grams of protein and 231 calories, and 1/2 cup of low-fat cottage cheese has 14 grams of protein and 81 calories.

Healthy Carbohydrates to Support Weight Loss

Watery, fibrous vegetables such as lettuce, spinach, broccoli, cauliflower and peppers have few calories per serving. For example, 1 cup of romaine lettuce contains 8 calories, 1 cup of chopped bell pepper has 25 calories, and the same amount of steamed broccoli contains 50 calories. Compare french fries with 378 calories for a typical medium-size serving, or 1 cup of cheese crackers with 303 calories. Carbohydrates with lots of fiber, such as whole grains and fresh produce, also contribute to feelings of fullness so it's easier to stick to a weight-loss plan. The vegetables and fruit also have more vitamins and nutrients to support energy and good health.

A small serving of whole grains, such as quinoa or brown rice, does have more calories than watery vegetables, but the fiber helps fill you up so you feel satisfied even after a low-calorie meal. One cup of plain, cooked whole grains contains about 200 calories. Carbohydrates from whole grains provide energy to complete hiking, jogging or cycling workouts that will help you burn calories and create toned legs. You also need the energy to perform at least two total-body strength-training workouts per week. Train all the major muscle groups at these workouts to create a more muscular body, which helps you burn more calories at rest all day long. This is because muscle is a more "expensive" tissue when compared to fat; your body spends more calories to maintain it. Spend a little extra time on your legs to tone them.

Unsaturated Fats Support Weight Loss

When trying to slim down your body to achieve thinner legs, avoid saturated fats and man-made trans fats. These types of fat can have negative effects on your health and are usually found in foods that don't support weight loss, such as fatty cuts of meat or high-calorie processed snacks.

Unsaturated fats, however, help contribute to weight loss by boosting feelings of satisfaction at meals and providing compounds that you need for optimal health. Polyunsaturated fats are essential, meaning you must acquire them from food to support brain function, reduce inflammation and promote muscle movement. Flaxseeds, fatty fish and walnuts are sources of a type of polyunsaturated fats called omega-3 fatty acids. Monounsaturated fats, found in olive oil and avocados, also support vitamin absorption and heart health.

Fats contain 9 calories per gram, versus 4 calories per gram in proteins and carbohydrates, so watch your portion sizes. One-quarter of an avocado, 2 teaspoons of olive oil, or 1 tablespoon of ground flaxseeds added to meals is a good target serving.

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How to Slim Down Legs Fast

Lean, shapely legs that look good in shorts, a mini or tight leggings can be yours, but not with spot reduction. It's impossible to use targeted exercises to lose weight in a specific part of your body. But, with focused effort on diet and total-body exercise, you can reduce the fat in your legs -- along with the rest of your body. How soon your legs will slim down depends on your genetics and starting size.

Expect Your Body to Slim Down Proportionally
Exercises for your legs build muscle, but they don't directly cause you to lose fat in the thighs, around the knees or in the calves. Numerous studies have proven that fat is lost throughout the body as you exercise and reduce calories. For example, researchers had participants exercise one leg with more than 1,000 repetitions of a leg press three times per week, in a study published in the Journal of Strength and Conditioning Research in 2013. After 12 weeks, no notable fat changes occurred in either leg, but some fat loss was reported in the upper body.

When your body faces a calorie deficit, it will turn to fat cells to supply energy. But, it doesn't always use fat from the area that you want it to first; it has a set pattern of loss that's out of your direct control. You may want your legs to look perfect for an upcoming beach bash, but you'll have to wait for total body fat loss to affect the appearance of your legs.

Cut Calories to Slim Your Legs
Eating fewer calories and moving more is a sure-fire way to drop pounds. If your legs carry a large proportion of fat, they will slim down eventually. You may want them to look perfect for an upcoming cruise, but be patient, and you'll see progress in your legs as you lose weight all over.

Use an online calculator or speak to a dietitian to estimate the number of calories you use to maintain your weight. Then, create a deficit of 500 to 1,000 calories from that number to lose 1 to 2 pounds per week. Reduce portion sizes and choose mostly lower-calorie, but nutritionally-dense foods. Fill your plate at meals with lean proteins, whole grains and fresh, fibrous produce. Increased physical activity -- from walking your dog to running on a treadmill -- also helps raise your daily calorie burn and contribute to helping you lose leg fat faster.

Exercise for Toned, Slimmer Legs
Cardiovascular exercise helps you burn calories to expedite fat loss. Aim for 250 minutes per week of moderate-paced exercise to lose significant weight, says the American College on Sports Medicine. Activities such as jogging, cycling and hiking won't directly burn leg fat, but they will contribute to greater leg strength and muscle tone. These activities also burn a fair number of calories -- almost 450 calories for an hour-long hike or 370 calories for a 30-minute jog at a 10-minute-per-mile pace, if you weigh 150 pounds.

Be sure to strength-train to build lean muscle and support fat loss. Pound for pound, muscle tissue burns more calories at rest than fat does, so when you add muscle to your frame, you'll use more calories every day, which helps with weight loss.

Your legs are just one of the major muscle groups you should train at least twice per week. Also work your back, chest, glutes, abs, arms and shoulders. Aim for a minimum of one set of eight to 12 repetitions of each exercise using a weight that feels heavy by the last few efforts. If you're new to strength training, you may notice improved strength and tone in the first few weeks; fat loss may take longer, however, depending on how much you want to lose.

Perform extra leg-strengthening exercises at these resistance workouts so that when you do slim down, you reveal defined leg muscles. Squats, lunges, step-ups and side shuffles promote optimal leg function are all options.

Be Patient With Your Progress
Your goal for slim legs may be just weeks away as you plan for a vacation cruise or pool escapade. Recognize, though, that if your legs have always been heavy, they'll likely be one of the last places to slim down. The place where you gain weight first is usually the place where you lose it last. The thighs, hips and buttocks can be stubborn places of fat storage, especially in women.

Efforts to lose weight too quickly may backfire. Starvation plans or fad diets often leave you feeling so hungry that you get frustrated and want to give up. Even if you can maintain a strict plan, you may be nutritionally deficient and stall your metabolism, which brings weight loss to a halt. Too drastic of a calorie deficit can also lead to muscle loss, which takes away from defined, sculpted-looking legs.

To avoid these negative effects, aim for a minimum of 1,200 calories daily if you are a woman or 1,800 calories if you are a man. Following a sensible eating and exercise plan with a more gradual weight-loss rate makes it more likely that you'll maintain your weight loss, including slimmer legs, for the long term.

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