If you want a quick answer, the best home exercises for leg weight loss are: squats, lunges and the supine "bicycle" exercise.
Problem areas and causes
Legs that lack grace and clean lines are unlikely to attract the attention of men. Every woman tries to slim her figure, but not everyone manages to lose weight on their legs without special exercises and tools. The causes of fat deposits in any part of the body can be listed endlessly, but I would like to highlight the main factors and identify problem areas in this part of the body.
Most often, the problem of slender legs is due to:
- The person moves little and does not have an active lifestyle. This may be due to the specifics of the job, the characteristics of the body, or laziness.
- Low stress resistance. When a person is under constant stress, the body tries to block his nervousness with the help of sweets and unhealthy but tasty food.
- Physical predisposition to obesity. If a person tends to gain weight, this does not mean that the extra pounds are distributed all over the body. Certain parts of the body are most often affected by excess weight, and the legs are also included in this number. A woman may have graceful arms and a thin waist, but her lower body is disproportionate and needs adjustment.
- Overeating and eating fatty and heavy foods in the evening. If a person has an excellent metabolism but eats incorrectly, he may not be overweight, but rather have problems with fat layers in certain parts of the body.
Even if a person has suffered from the problem of thick legs all his adult life, everything can be corrected, regardless of age and financial situation. It would be desirable. Therefore, we will first identify the problem areas of women's legs and identify ways to solve them at home:
- Inner thighs.
- Outer thighs.
- Weak calves.
- Loose butt and cellulite.
Important! A treadmill and an exercise bike are the ideal option for training most problem areas in the legs, but these devices will not save you from cellulite and problems on the inner thigh.
Inner thighs
Inner thighs are the most common problem among all women. You can have a perfect body but suffer from excess fat in that area. This is because the inside of the leg is rarely stressed when walking or even exercising. For this part of the body, you need to select special exercises that can be done at home and target the problem area.
You need to select a range of activities that regulate biological processes without focusing on muscle tissue. To enrich the tissue with oxygen and to intensively burn fat deposits.
Exercise set:
- Squatting. Place your feet shoulder-width apart and, in this position, sit as low as possible, bending your knees. This is a versatile exercise that works the core muscles of the legs, especially the inner thighs and buttocks. The next time you do a squat, place your palms on the problem areas of your legs and you will feel them come to life and tense up. Start small: 10 squats in one set. Gradually increase the load and the number of approaches.
- Lunges. It is necessary to make a lunge first with one leg and then with the other. To do this, take a standing position, legs together, hands on the waist. Lunge with your legs away from you and open your inner thighs. Start small: 5 lunges on each leg. Gradually increase the load and the number of approaches.
- Movement of the hips. Stand straight with your feet shoulder-width apart and your hands on your waist. In this position, make circular movements with your hips. Try to cover a large radius of the space around you. Perform similar rotations for a minute. Gradually increase the load and the number of approaches.
IMPORTANT! Try to engage in gymnastics if there are contraindications to intensive training. Gymnastics can put the body in order without much stress. In such cases, yoga or aerobics are also suitable.
Outer thighs
The problem of the outer thighs is also quite common, but unlike the inner thighs, it can be solved much faster and easier. This is the main muscle that is also used when walking. When you gain weight, the hips are the first to suffer. Putting them in order requires a whole series of targeted activities.
- Run. You can do this exercise on a treadmill or simply while running in the fresh air. Run regularly, at least 20 minutes a day. Monitor your heart rate and try to avoid overexerting your muscles.
- Ride a bike. A bike and regular riding ensure the elasticity of your thighs and buttocks. Do at least 20 minutes of exercise every day. Pay attention to your breathing while driving and avoid straining your muscles.
- The bike is in a lying position. If you don't have the opportunity or desire to ride a regular bike or exercise bike, you can also shape your hips at home on the floor. To do this, you need to lie on your back on the floor, raise your hips and rotate your legs to simulate riding a bike.
IMPORTANT! Above are the most effective exercises that will put your hips in order in a short time.
caviar
You always want to emphasize beautiful calves with elegant high-heeled shoes, and if you have problems in this area, hide them under trousers or jeans. For calves, consider the simplest exercises you can do in the kitchen while preparing lunch or dinner.
- We pull up our socks. It is more comfortable to do this exercise while sitting on a chair. Straighten your legs and start pulling your toes one at a time, first one leg, then the other. There is tension in the calf muscles. Do the movement several times, alternating your legs.
- We're on our toes. Take a standing position, stand on your tiptoes and fix your body at the top. Hold your body in this position for a few seconds and then lower yourself to your feet.
- Boat. This exercise has proven to be effective, but it is also the most difficult. To perform it, you need to lie on your stomach and stretch your limbs. Then relax, take a deep entry, and begin reaching your fingertips and feet upward. If you do the exercise correctly, your body will arch into a boat shape. Then start swinging a little while continuing to stretch. There is tension in the arm and calf muscles.
IMPORTANT! If you overexert yourself, a muscle can become pinched. Therefore, you need to start exercising gradually.
buttocks
Men love this part of the body very much and every woman wants a firm and attractive butt. Consider the following exercises. They help pump up your buttocks, burn subcutaneous fat and remove orange peel on your skin.
- Squats. All squats have a positive effect on this part of the body, but to pump up the thighs, use shallow squats. To do this, you need to spread your legs wide and squat literally a few centimeters. Start small: 10 squats in one set. Gradually increase the load and the number of approaches.
- Lunges. This exercise pumps the entire line of posterior muscles. Stand straight with your feet shoulder-width apart. Take one step at a time, get down on one knee, then return to the starting position.
- Bridge. You need to lie on your back on the floor and place your arms along your body. To train your glutes, you need to raise your body as if you were going to stand on a bridge. Raise your body, fix the position for a few seconds and then return to the original state.
IMPORTANT! We all lose weight in different ways, but if you don't exercise your limbs, you can achieve a slim but not attractive body. To get rid of subcutaneous fat and cellulite, review your diet, create a series of training sessions and use auxiliary products and procedures.