Exercise for Thighs + Legs | Get Slim Legs - Reduce Thighs Fat in 7 Day | How to Have Perfect Body

While achieving significant changes in just 7 days is challenging, implementing a consistent exercise routine and healthy lifestyle habits can contribute to progress over time. Here's a workout routine focusing on thighs and legs to help reduce fat and tone the muscles:
Day 1-3: Thigh and Leg Workout
*Day 1:*
1. *Squats:*
- Stand with feet shoulder-width apart, lower into a squat by bending knees, keeping your back straight. Aim for 3 sets of 12-15 reps.
2. *Lunges:*
- Step forward with one leg, lowering hips until both knees are bent at a 90-degree angle. Alternate legs. Aim for 3 sets of 12-15 reps per leg.
3. *Leg Press:*
- Use a leg press machine or resistance bands to perform leg presses. Aim for 3 sets of 12-15 reps.
4. *Calf Raises:*
- Stand with feet hip-width apart, raise onto the balls of your feet, then lower back down. Aim for 3 sets of 15-20 reps.
*Day 2:*
1. *Deadlifts:*
- Hold a pair of dumbbells or a barbell in front of your thighs. Hinge at your hips and lower the weights towards the ground while keeping your back flat. Return to the starting position. Aim for 3 sets of 12-15 reps.
2. *Step-Ups:*
- Use a sturdy step or bench. Step up with one foot, driving through your heel, then lower back down. Alternate legs. Aim for 3 sets of 12-15 reps per leg.
3. *Inner Thigh Leg Lifts:*
- Lie on your side, support your head with your hand, and lift your top leg towards the ceiling. Lower it back down with control. Aim for 3 sets of 12-15 reps per leg.
4. *Outer Thigh Leg Lifts:*
- Lie on your side, support your head with your hand, and lift your top leg away from your body. Lower it back down with control. Aim for 3 sets of 12-15 reps per leg.
*Day 3:*
1. *Sumo Squats:*
- Stand with feet wider than shoulder-width apart, toes pointed slightly outward. Lower into a squat, keeping your back straight. Aim for 3 sets of 12-15 reps.
2. *Walking Lunges:*
- Take a large step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Step forward with the other leg. Continue alternating legs. Aim for 3 sets of 12-15 reps per leg.
3. *Resistance Band Side Steps:*
- Place a resistance band around your thighs, just above your knees. Take small steps to the side, maintaining tension in the band. Walk one direction for 10-15 steps, then walk in the opposite direction. Repeat for 3 sets.
Day 4-7: Active Rest and Recovery
- Engage in light activities like walking, yoga, or swimming to promote recovery.
- Focus on maintaining healthy eating habits, including plenty of fruits, vegetables, lean proteins, and whole grains.
- Stay hydrated by drinking plenty of water throughout the day.
- Get adequate sleep to support recovery and overall health.
Tips for Achieving a "Perfect" Body:
1. *Set Realistic Goals:* Aim for progress rather than perfection. Define specific, achievable goals for yourself.
2. *Consistency is Key:* Stick to your exercise routine and maintain a balanced diet consistently over time.
3. *Focus on Overall Health:* Prioritize your physical and mental well-being over achieving a specific body shape. A healthy body comes in various shapes and sizes.
4. *Listen to Your Body:* Pay attention to your body's signals. Rest when needed and avoid overexertion to prevent injuries.
5. *Seek Professional Guidance:* Consult with a fitness trainer or healthcare professional for personalized advice and guidance tailored to your individual needs and goals.
Remember, achieving a "perfect" body is subjective and varies from person to person. Embrace your unique body shape, prioritize your health, and celebrate your progress along the way.
#homefitnesschallenge #exercise #lowerabs #loseweight #waist #homefitnesschallenge

[@drawingcraftsbyanishvimish9918]

1 support = pass in board exam ❤

[@ashaburlitonliton3809]

U r SSC 24 candidate?

[@Anyafread]

Начало 09.04.24 Обхват л.ляжки: 55 Обхват п.ляжки: 55 1 день: ✅ Сделала, все хорошо, но ноги немного болели из-за кардио 2 день: ✅ Сделала, ноги горят 3 день: ✅ Было достаточно просто, немного горят ноги после трени 4 день: ✅ Сделала, было несложно 5 день: ✅ супер! 6 день: ✅ завтра сделаю замеры 7 день: ✅ -1 см, это успех) 8 день: 9 день: 10 день: 11 день: 12 день: 13 день: 14 день: Помимо этой тренировки делаю кардио и лимфодренажную зарядку, залайкайте чтоли)) Замеры сделаю на 7й день

[@Hwanglina8]

Удачи😌

[@user-Vikysik0261]

Жду результатов

[@Chingi-js9lu]

Ждем результат!

[@HekToto_STAY]

омагад я не одна русс🥳🥳

[@alinamaleva182]

Вау русский комментарий

[@user-rl7cp7vd6m]

Very good job, thank you for your efforts. I love you so much, keep going ❤

[@Mochiixx4u]

Love the vid!

[@user-ly5yi4wu9e]

Начинаю делать третий комплекс упражнений от вас ❤ Спустя месяц отпишусь По физ причинам не доделала, делала только 2 недели, но -2см в ляшках. Продолжу делать.

[@pinkisharma6636]

Thanks 💜✨✨✨

[@sanyarobloxx]

Начало: вс,7.04.2024 Ляжки:45 Цель:43 1.день:✅ 2д:✅ 3д:✅ тк не было времени сделала за 2 дня тк пропустила много 4д 5д 6д 7д 8д 9д 10д 11д 12д 13д 14д

[@user-eh2sb7uc9c]

Только не забывай!

[@user-Vikysik0261]

!?

[@HwangHyenn]

Can you make more facial exercises? 😊 your videos help me out so much!

[@acxGamer]

I'm from India ❤❤

[@angrydave6040]

Same ❤❤❤

[@SaritaKumari-kw6ph]

Me also 😊

[@kpopy9091]

Plz write the benefits of the particular excercise it will be more helpful

[@dounyachebbi801]

I will start today ❤

[@user-bx5hb8iw1p]

Result?

[@Purplekhol05]

Please upload video for symmetrical face (uneven cheeks)

[@AbrilRuiz-re3ws]

Vert good

[@Wonywon07]

Thigh-43cm Lower part- 32cm Day 1:my legs started hurting after doing this but it’s not anymore😊 Day 2:no difference yet. Day 3:skipped bc sick

[@Nonamee149]

When your legs starts hurting it means your loosing weight 😊

[@Windwinin]

I have an endocrine appointment in July, I will make it until then. Starting weight: 82 starting height: 1.60 01.05.2024: Complated 02.05.2024: Complated 03/04.05.2024: I do my homework 05.05.2024: Completed 06/07/08/09.05.2024: I have an exam 10.05.2024: Complated

[@Bangtan74697]

Hey any update ?

[@Windwinin]

@@Bangtan74697 I'll do it again today.

[@Bangtan74697]

@@Windwinin best of luck dude and please do update this 💕

[@Windwinin]

@@Bangtan74697 I update it every day. Don't worry 🫂

[@user-xn9ze5ui4e]

I'm from Bangladesh 💝💙

[@little_shine228]

today is my first day I hope there will be good results I will share it with you ❤❤❤ 1 day : ) everything is OK I hope the legs will be thin ❤❤

[@ashaburlitonliton3809]

I will do this exercise for 15 days then i update 🎉

[@iHugYuna]

How did it go

[@satyaaruna1436]

I really appreciate your videos 😊 and I was wondering if you can upload a video on how to grow taller 😀 pleeeeeeeeeeaaaseeeeeee😢

[@Windwinin]

There is a channel called Artemis, it is very useful, I make it.

[@kazitumpa]

Love from 🇧🇩🇧🇩💜💜

[@mohammadhossain7319]

Who is Bangali 😊🇧🇩🇧🇩

[@kazitumpa]

@@mohammadhossain7319 yes iam bangali and iam BTS army 💜💜

[@TaofikaMariam]

@@mohammadhossain7319 I am Bengali

[@ajmirakhatun1128]

Hlw, please you can make a video , we can do this in standing

[@user-sl8zm9jc1h]

Sister we can do two types of excise in a 1 week ?

[@user-kc6et6rt8x]

❤❤❤❤

[@umaumadevi9058]

Love from ❤❤❤🇮🇳🇮🇳

[@10Rafah--3]

I'm from brazil🇧🇷🇧🇷🇧🇷

[@umaumadevi9058]

Ohhhh ok

[@Sarah_Vivian_Besties]

Love too from ❤❤❤🇩🇪🇩🇪

[@CookieAshfaque]

❤

[@mohammadhaneef5794]

Heyy Is this workful exercise so i can do

[@Bangtanqueen638]

I miss your short hair 😢

[@Miyeon745]

Me too 😢😢

[@Ray11102]

Same

[@ElaheAhsan-qp5zg]

Wanderfol

[@rosiersz]

*Wanderfoll

[@Alee_ninyy]

*Wonderful

[@rosiersz]

@@Alee_ninyy klayve u yu o yapmis fark etmemisim

[@maryamkhan9782]

From Pakistan 🇵🇰❤❤

[@sai6283]

make korean V-shaped face exercises

[@lucreciagusmao8261]

From Timor-Leste

[@Barzu.Avocado.]

Taky vám v 2. A 3. Cviku hrozně křupaly kyčle, jako na nohách jako nahoře de je ten kloub?

[@user-te5cp5rv5c]

такое же видео есть на канале Hinafit! и этому видео 2 года!

[@TT_GAMER_305]

Hi

[@kpopy9091]

When I'm doing the second excercise my bones r like shik shak shik shak

[@fitnytech]

Once you see results, it becomes an addiction.

[@FatmaOzdemir-eq9ij]

Merhabaa

[@jeonjungkook-bz4zn]

Turkey

[@anyutka5567]

Буду делать Вес 68кг Талия 76 Ляжки 61-62.. Рост 171 1день

[@BeautyAngel_L]

У кого получилось?

[@user-sj5bx2nd8d]

Please upload video on height increasing exercises😢😢😢😫😭🙏🏻🙏🏻🙏🏻🙏🏻

[@kpopy9091]

Imp

[@universodasabrina7040]

Você imitou a hinário Todo errado

[@kmsunita8184]

Oh long hair

[@user-dp8nh7qe1l]

Where is that shot hair sister

[@universodasabrina7040]

Você incitou uma menina que eu faso

[@user-kc9jn4us9c]

Привет из России 🇷🇺❤️

[@n82gt68]

Я тоже

[@studyandmotivation2419]

И тебе привет❤

[@user-rp6br8rv1r]

يلا ابدي

[@user-go8st7pv3]

kzbin.info/www/bejne/hHiYe2mrjqeAqbMsi=cCNEX93GTACGJVcH Скопированно

[@MohichekhraCIS]

She doesn't have slim legs herself😂😂

[@digitallyboarded1371]

What's wrong with that?

[@MohichekhraCIS]

@digitallyboarded1371 before teaching the teacher must have the result of what she is teaching for ex if she is teaching how to be slimmer firstly she must be slim my opinion and opinions are never wrong

[@the_bibi0]

1-Weekday🛹 2-Weekday🛹

[@thavamanythava9027]

❤

[@user-bh6jk3qn7j]

Hi

[@user-dp8nh7qe1l]

Where is that shot hair sister