How to quickly remove lugs on thighs - 7 most effective exercises

Gallifes or “lugs” on the thighs are a common phenomenon for the female figure, but also extremely unpleasant. To cope with fat deposits on the thighs is not the easiest task, so it requires a comprehensive approach: do not forget that, in addition to training, you must correct your diet, regular exercise and proper recovery. To start fighting the problem area “galife”, try our simple workout.

fitness trainer, master of sports in fitness and bodybuilding

Shows a set of exercises for the “galife” zone.

Съдържание

Side swings with a bent leg

Техника

Stand on all fours, knees are strictly under the pelvis, palms – under the shoulders.
As you exhale, pull the right knee off the floor and take the leg to the right without bending it.
At the top point, the leg should be parallel to the floor.
As you inhale, lower your leg to the starting position, but do not rest the knee of the working leg on the floor.
When performing the exercise, do not alternate legs, the load should go only on one of them, breathe evenly.

Perform the exercise for 45 seconds, after which, if you are new to the world of sports, take a rest for 15 seconds. If you are an experienced athlete, hold the working leg at the top for 15 seconds.

Side kick

Техника

Stand on all fours. Raise your right leg and take it to the right, as in the first exercise.
As you exhale, sharply straighten the leg at the knee. The movement you get should resemble a kick.
Perform the exercise without stopping, breathe evenly, keep the working leg on the floor.

Perform the exercise for 45 seconds, after which, if you are new to the world of sports, take a rest for 15 seconds. If you are an experienced athlete, hold the working leg at the top for 15 seconds.

Forward leg rotations

Техника

Stand on all fours.
Take your right foot off the floor and start performing circular movements with it.
The leg should be bent during the rotations.
Perform the exercise with a good amplitude, making a large circle, breathe evenly.
The foot should not touch the floor.

Perform the exercise for 45 seconds, after which, if you are new to the world of sports, take a rest for 15 seconds. If you are an experienced athlete, hold your right leg at the top for 15 seconds. Then do the same exercise in the other direction.

Diagonal straight leg swings

Техника

Stand on all fours, rest your hands on the floor, bend the left leg in the knee and also put it on the floor, straighten the right one.
Raise your right leg high and touch the floor diagonally behind your left leg.
After that, raise your leg and touch the floor on the opposite side.
Try not to bend the working leg too much, do not pause between swings.
Breathe evenly, keep your back straight.

Perform the exercise for 45 seconds, after which you can relax your muscles for 15 seconds. If you are an experienced athlete, just keep doing the exercise.

Lateral straight leg swings

Техника

Without changing the starting position, straighten the right leg, set it to the right and place the toe on the floor.
As you exhale, perform an upward leg swing. It should be approximately to the level parallel to the floor, the main thing is to feel the tension in the muscles.
As you inhale, lower your foot to the floor.
Perform the swing without pauses, breathing evenly. Try not to bend the working leg during the exercise.

Do the exercise for 45 seconds, after which you can relax your muscles for 15 seconds. If you are an experienced athlete, just keep doing the exercise.

Springing leg swings while lying on your side

Техника

Lie on your left side, rest your left hand on the floor and raise yourself on your elbow, place your bent left leg on the floor. Raise your right leg and keep it in the air.
Start making short upward swings with your right leg so that it does not touch the floor.
At the lowest point, the leg should be parallel to the floor.

Perform the exercise for 45 seconds, after which, if you are new to the world of sports, take 15 seconds to rest. If you are an experienced athlete, hold your right leg at the top for 15 seconds. Perform another approach on the same leg.

Shin splits lying on your side

Техника

Lie on your left side, rest your left hand on the floor and raise yourself on the elbow, put the bent left leg on the floor. Keep the right leg on the weight at a level parallel to the floor.
As you exhale, bend your right leg and try to touch your buttocks with your heel.
As you inhale, straighten your leg and return to the starting position.
Perform the exercise at a good, but not very fast pace without pauses, breathing evenly.

Perform the exercise for 45 seconds, after which, if you are a beginner, rest for 15 seconds. If you are an experienced athlete, hold your right leg at the top for 15 seconds. Perform another approach on the same leg.

Repeat this complex one more time, but on the left side.

The workout is over. For detailed exercises, see the video.

Many girls dream of beautiful legs and relief buttocks. In order to achieve this result, there are so many exercises. About which of them are the most effective, read in this article.