If you want a quick answer: the best exercises for losing weight on your legs at home 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 men's attention. Every woman tries to make her figure slim, but not everyone manages to lose weight in the legs without special exercises and aids. The causes that lead to the deposition of fat in any part of the body can be listed endlessly, but I would like to highlight the main factors, as well as identify problem areas in this part of the body.
Most often, the problem of thin legs is related to the fact that:
- The person does not move much and is deprived of an active lifestyle. It may be related to the specifics of the job, body characteristics or laziness.
- Low stress resistance. When a person is under constant stress, the body tries to block his nervous state with the help of sweets and unhealthy but tasty food.
- Physical predisposition to obesity. If a person has a tendency to gain weight, it does not mean that the extra pounds will be all over the body. Most often, certain parts of the body are affected by completeness, and legs are included in this number. A woman may have graceful arms and a thin waist, but her lower body is out of proportion and requires adjustment.
- Overeating and eating fatty and heavy food in the evening. If a person has an excellent metabolism, but eats incorrectly, he may not be overweight, but have problems with fat layers in certain parts of the body.
Even if a person has suffered from the problem of fat legs all his adult life, everything can be corrected, regardless of age and financial status. It would be desirable. Therefore, let's first determine 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 an exercise bike are ideal for training most problem areas of the legs, but this equipment will not save you from orange peel and inner thigh problems.
Inner thighs
Inner thighs are the most common problem for all women. You may have a perfect body but suffer from fat deposits in the 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 done at home and are aimed at the problem area.
You need to choose several activities that regulate biological processes without focusing on muscle tissue. Enrich tissues with oxygen and intensively burn fat deposits.
Set of exercises:
- Sit ups. Place your feet shoulder-width apart and sit as deep as possible in this position, bending your knees. This is a versatile exercise that works the core muscles of the legs, especially the inner thighs and buttocks. In the next squat, place your hands on the problem areas of your legs and you will feel them come alive and tighten. Start small: 10 squats per set. Gradually increase the load and the number of approaches.
- Lungs. First you have to throw with one leg, then with the other. To do this, stand up, legs together, hands on the waist. Kick your feet away from you, opening your inner thighs. Start small: 5 lunges on each leg. Gradually increase the load and the number of approaches.
- Hip movement. Stand straight with your feet shoulder-width apart and your hands on your hips. In this position, make circular movements with your hips. Try to cover a large radius of the surrounding space. Do similar rotations for a minute. Gradually increase the load and the number of approaches.
IMPORTANT! Try to engage in gymnastics if there are contraindications for intensive training. Exercise can fix the body without serious stress. In such cases, yoga or aerobics are also suitable.
Outer thighs
The problem of outer thighs is also quite common, but unlike inner thighs, it is solved much faster and easier. This is the main muscle that is used even when walking. If you gain weight, your hips are the first to suffer. To put them in order requires a whole series of purposeful actions.
- Run. This exercise can be done using a treadmill or simply jogging in the fresh air. Jog regularly, at least 20 minutes a day. Monitor your heart rate and try to avoid overexerting your muscles.
- Cycling. Holding a bike and riding it regularly will keep your thighs and glutes flexible. Exercise every day, at least 20 minutes a day. Watch your breathing while riding and try to avoid muscle overload.
- The bicycle is lying down. If you don't want or don't have the opportunity to ride a regular bike or an exercise bike, you can build your hips at home on the floor. To do this, you need to lie with your back on the floor, raise your hips and turn your legs, imitating riding a bicycle.
IMPORTANT! The above are the most effective exercises that will get your hips in order in a short time.
Caviar
With elegant high heels, you always want to highlight beautiful calves, and if you have problems in this area, hide them under trousers or jeans. For calves, consider a simple set of exercises that you can do in the kitchen while preparing lunch or dinner.
- We put on socks. This exercise is more convenient 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. Take an upright position and stand on your toes, bracing your body at the top. Hold your body in this position for a few seconds, then lower yourself onto your feet.
- Boat. This exercise has proven to be effective, but it is 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 fingertips and feet up. If you do the exercise correctly, your body will curve into a boat shape. Then begin to rock slightly as you continue to stretch. There is tension in the muscles of the arms and calves.
IMPORTANT! In case of excessive load, the muscles can be compressed. Therefore, you should start playing sports gradually.
Seat
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.
- Sit ups. Any squat will benefit this body part, but to pump up your upper thighs, use shallow squats. To do this, you need to spread your legs wide and squat literally a few centimeters. Start small: 10 squats per set. Gradually increase the load and the number of approaches.
- Lungs. With this exercise, the entire back muscle line is pumped. Take a straight stance with your feet shoulder-width apart. Take steps forward one at a time, landing on one knee, then return to the starting position.
- Bridge. You need to lie on your back on the floor and put your arms along your body. To train the buttocks, you need to raise your body as if you want to stand on a bridge. As you raise your body, hold the position for a few seconds, then return to the original position.
IMPORTANT! We all lose weight in different ways, but if you don't exercise your limbs, you can end up with a lean 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.