If you want a quick answer: the best exercises at home to lose weight on your legs are: squats, lunges and the "bicycle" exercise while lying on your back.
Problem areas and causes
Legs that lack grace and clear lines are unlikely to attract the attention of men. Every woman tries to have a slim figure, but not everyone manages to lose weight in the legs without special exercises and aids. There are countless reasons for the accumulation of fat in any part of the body, but I would like to highlight the main factors, as well as identify the problem areas of this part of the body.
Most often, the problem of thin legs is caused by:
- The person does not move much and does not have an active lifestyle. This may be due to the specifics of the job, body characteristics or laziness.
- Low resistance to stress. When a person is constantly under stress, the body tries to block his nervous state with the help of sweets and unhealthy but tasty food.
- Physical tendency to obesity. If a person has a tendency to gain weight, this does not mean that the extra pounds will be all over the body. Most often, certain parts of the body are affected by fullness, and this number includes the legs. A woman may have graceful arms and a thin waist, but her lower body is out of proportion and requires correction.
- Overeating and eating fatty and heavy food in the evening. If a person has a great metabolism, but eats wrong, they may not be overweight, but have problems with fat layers in certain areas of the body.
Even if a person suffers from the problem of fat legs all his 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 ways to solve them at home:
- Inner thighs.
- Outer thighs.
- Weak calves.
- Loose buttocks and cellulite.
Important! A treadmill and cross trainer are ideal for most leg problem areas, but this equipment won't save you from orange peel and inner thigh problems.
Inner thighs
Inner thighs are the most common problem for all women. You can have a perfect body but suffer from fat deposits in this area. This is because the inside of the leg is rarely used when walking or even exercising. For this part of the body, you need to choose a special set of exercises that can be performed at home for the problem area.
There are many activities to choose from that regulate biological processes without focusing on muscle tissue. Enrich tissues with oxygen and intensively burn fat deposits.
Set of exercises:
- Squatting. Place your feet shoulder width apart and in this position sit down as deep as possible, bend your knees. This is a universal exercise that trains the main muscles of the legs, especially the inner thighs and buttocks. During the next squat, place your palms on the problem areas of your legs and feel them come alive and tighten. Start small: 10 squats per set. Gradually increase the load and the number of approaches.
- Lungs. First you need to crawl with one foot, then the other. To do this, stand with your feet together, hands on your hips. Move your legs away from you, opening your inner thighs. Start small: 5 kicks on each leg. Gradually increase the load and the number of approaches.
- Hip movement. Stand up straight with your feet shoulder-width apart and your hands on your hips. In this position, rotate your hips. Try to cover a large radius of space around you. Do similar rotations for a minute. Gradually increase the load and the number of approaches.
IMPORTANT! Try gymnastics if there are contraindications for intense training. Gymnastics can fix the body without serious 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 is solved much faster and easier. It is a major muscle that is used even when walking. If you gain weight, the hips are the first to suffer. Many targeted activities are required to fix them.
- runYou can do this exercise using a treadmill or simply jogging in the fresh air. Run regularly, at least 20 minutes a day. Monitor your heart rate and try not to strain your muscles.
- Cycling Sport. Owning a bike and riding it regularly will keep your thighs and glutes flexible. Exercise daily, at least 20 minutes a day. While driving, watch your breathing and try not to overstretch your muscles.
- The bike is in a recumbent position. If you don't want or don't have the opportunity to ride a regular bike or trainer, you can 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, imitating riding a bicycle.
IMPORTANT! Above are the most effective exercises that will fix your hips in no time.
Caviar
You always want to highlight your beautiful legs with elegant high heels, and if you have problems in this area, hide them under trousers or jeans. For calves, consider the easiest set of exercises that you can do in the kitchen while preparing lunch or dinner.
- We pull up our socks. This exercise is more comfortable to do while sitting on a chair. Extend your legs and start pulling your toes one by one, first one leg, then the other. There will be tension in the calf muscles. Do the movement several times, alternating legs.
- We stand on our toes. Stand and stand on your toes, anchoring your body at the top. Hold the body in this position for a few seconds, then land on your feet.
- Boat. This exercise is proven to be effective, but also the most difficult. To do this, you need to lie on your stomach and stretch your limbs. Then relax, go deep, and begin to stretch your toes and feet up. If you do the exercise correctly, your body will bend into a boat shape. Then start to swing slightly as you continue the stretch. There is tension in the muscles of the arms and calves.
IMPORTANT! If you strain too much, the muscle may tighten. Therefore, exercise should be started gradually.
Buttocks
Men like this part of the body very much, and every woman wants her buttocks to be firm and attractively shaped. Consider the following exercises. They will help pump up the buttocks, burn subcutaneous fat and get rid of orange peel on the skin.
- Squats. Any squat has a positive effect on this part of the body, but to lift the upper parts of the thighs, use shallow squats. To do this, you need to spread your legs wide and squat a few centimeters. Start small: 10 squats per set. Gradually increase the load and the number of approaches.
- Lungs. During this exercise, the entire line of posterior muscles is pumped. Stand in a straight position with your feet shoulder-width apart. Step forward one at a time, lower to one knee, then return to the starting position.
- The bridge. You need to lie on your back on the floor and stretch your arms along the body. To train the glutes, you need to raise your body as if you want to stand on a bridge. Raise your body, fix the position for a few seconds, then return to the starting position.
IMPORTANT! We all lose weight in different ways, but if you do not train your limbs, you can achieve a slim but not attractive body. To get rid of subcutaneous fat and cellulite, review your diet, create a training complex and use auxiliary products and procedures.