If you want a quick answer: the best at-home exercises to lose weight on your legs are: squats, lunges, and supine "bicycle" exercises.
Problem areas and causes
Legs that are not brutal and without clear lines cannot attract the attention of men. Every woman tries to make her figure slim, but not everyone can get rid of the weight on their legs without special exercises and help. The causes of fatty deposits in different parts of the body are endless, but I would like to highlight the main factors and identify problematic areas in this part of the body.
Often, the problem of thin legs is related to:
- A person moves less and loses an active lifestyle. This may be due to the specifics of the job, physical characteristics, or laziness.
- Low stress resistance. When a person is under constant stress, the body tries to suppress its nervous state with the help of sweets and unhealthy but tasty food.
- Physical susceptibility to obesity. If a person has a tendency to increase weight, this does not mean that there will be extra pounds in the whole body. Often, the fullness of certain parts of the body is affected, including the legs. A woman may have slender arms and a slim waist, but her lower body is out of proportion and needs to be adjusted.
- Overeating in the evening, eating fatty and heavy foods. If a person has an excellent metabolism, but has a poor diet, he is not overweight, but has problems with fat deposits in certain parts of the body.
Even if a person suffers from the problem of fat legs throughout his life, everything can be corrected, regardless of age and financial status. It would be hard. Therefore, we will first identify the problem areas of women's legs and how to solve them at home:
- Inner thighs.
- External numbers.
- Weak calves.
- Loose hips and cellulite.
An important! For training the most problematic areas of the legs, the ideal option is a treadmill and an exercise bike, but this equipment cannot save you from orange peel and problems of the inner thighs.
Inner thighs
The most common problem for all women is the inner thigh. You can have a perfect body but suffer from fat deposits in this area. This is because the inside of the foot 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, targeting the problem area.
It is necessary to select a number of activities that regulate biological processes, without focusing on muscle tissue. Oxygen and intensive burning of fat deposits for enrichment.
A set of exercises:
- Squat. Place your feet shoulder width apart and in this position bend your knees and sit as deep as you can. This is a versatile exercise that works the core muscles of the legs, especially the inner thighs and hips. During the next squat, place your palms 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 methods.
- Lunges. First you need to kick with one leg, then with the other leg. To do this, stand up, feet together, hands on the waist. Open your inner thighs with your feet away from you. Start small: 5 lunges per leg. Gradually increase the load and the number of methods.
- Pelvic 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 space around you. Do the same rotations for one minute. Gradually increase the load and the number of methods.
AN IMPORTANT! If there are contraindications for intense exercise, try to participate in gymnastics. Gymnastics can discipline the body without serious stress. In such cases, yoga or aerobics are also suitable.
External numbers
The outer number problem is also quite common, but unlike the inner number, it is much faster and easier to solve. It is also the main muscle used in walking. If you gain weight, your hips are the first to suffer. To put them in order, a whole set of targeted activities is needed.
- run. You can do this exercise on a treadmill or just run in the fresh air. Regular jogging for at least 20 minutes a day. Keep your heart rate under control and try not to overexert your muscles.
- Cycling. Owning a bike and riding it regularly will keep your hamstrings and hips flexible. Exercise for at least 20 minutes every day. Pay attention to your breathing while riding and try not to strain your muscles too much.
- The bicycle is lying down. If you don't want to or can't afford to ride a regular bike or an exercise bike, you can tone your hips on the floor at home. To do this, you need to lie on your back on the ground, lift your hips and rotate your legs simulating cycling.
AN IMPORTANT! Listed above are the most effective exercises that will tone your hips in no time.
Caviar
You always want to emphasize your beautiful calves with elegant high heels, and if you have problems in this area, hide them under trousers or jeans. For calves, check out some of the easiest exercises you can do in the kitchen while preparing lunch or dinner.
- We pull on socks. It is convenient to do this exercise while sitting on a chair. Extend your legs and begin to pull your toes one by one, first one leg and then the other. There will be tension in the calf muscles. Repeat the movement several times, switching legs.
- We stand on our tiptoes. Take a standing position, stand on your toes, and brace your upper body. Hold your body in this position for a few seconds, then lower yourself to your feet.
- A boat. This exercise is proven to be effective, but it's also the hardest. To perform it, you need to lie on your stomach and stretch your arms and legs. Then relax, go deep, and begin to stretch your toes and feet upwards. If you do the exercises correctly, your body will be in a boat shape. Then start a little swing while continuing to stretch. There is tension in the muscles of the arms and legs.
AN IMPORTANT! If there is too much force, the muscle may cramp. Therefore, it is necessary to gradually start practicing sports.
hips
Men love this part of the body very much and every woman wants her hips to be firm and attractively shaped. Consider the following exercise. They help pump up your butt, burn subcutaneous fat, and get rid of orange peels on your skin.
- Squats. Any squat will have a beneficial effect on this part of the body, but use it to pump the upper thighs. To do this, you should spread your legs wide and squat down a few centimeters. Start small: 10 squats per set. Gradually increase the load and the number of methods.
- Lunges. With this exercise, the entire line of back muscles is pumped. Stand with your feet shoulder-width apart. Immediately drop to your knees and step forward, then return to the starting position.
- Bridge. You should lie on your back on the floor with your arms along your body. To train your hips, you need to lift your body as if you were going to stand on a bridge. Raise your body and hold the position for a few seconds, then return to the starting position.
AN IMPORTANT! We all lose weight in different ways, but if you don't train your legs, you can end up with a slim but unattractive body. To get rid of subcutaneous fat and cellulite, review your diet, create a set of exercises and use supporting products and procedures.