If you want a quick answer: the best home exercises for losing weight on the legs are: squats, lunges and the "bicycle" exercise while lying on your back.
Problem areas and causes
Legs devoid of grace and clear lines are unlikely to attract the attention of men. Every woman tries to slim down her figure, but not everyone manages to lose weight in their legs without exercises and special aids. The causes of fat deposits 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 slender legs is due to the fact that:
- The person moves little and is deprived of an active lifestyle. This may be due to the specifics of the work, body characteristics or laziness.
- Low resistance to stress. When a person is under constant stress, the body tries to block his nervous state with the help of sweets and unhealthy but tasty foods.
- Physical predisposition to obesity. If a person has a tendency to gain weight, this does not mean that the extra kilos will be all over the body. Most often, some parts of the body are affected by completeness, and the legs are included in this number. A woman may have graceful arms and a slim waist, but her lower body is disproportionate and requires adjustment.
- Eating too much and eating fatty, heavy foods 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 some 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 situation. It would be desirable. Therefore, first we will determine the problem areas of women's legs and ways to solve them at home:
- Inner thighs.
- Outer thighs.
- Weak calves.
- Relaxed buttocks and cellulite.
Important! To train most problem areas of the legs, the ideal option is a treadmill and an exercise bike, but this equipment will not save you from orange peel and problems on the inner thighs.
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 exercising. For this part of the body, it is necessary to select a special set of exercises that can be performed at home, aimed at the problem area.
It is necessary to choose a set of activities that regulate biological processes without focusing on muscle tissue. To enrich tissues with oxygen and intensely burn fat deposits.
Series of exercises:
- Stumpy. Place your feet shoulder-width apart and in this position sit as deeply as possible, bending your knees. This is a versatile exercise that works the core muscles of the legs, especially the inner thighs and glutes. During your next squat, place your palms on the problem areas of your legs and you will feel them come to life and tense. Start small: 10 squats in one set. Gradually increase the load and the number of approaches.
- Lunge. It is necessary to make a lunge first with one leg, then with the other. To do this, take a standing position, legs together, hands on the waist. Lunge with your legs away from you, opening the inside of your 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 waist. In this position, make circular motions with your hips. Try to cover a large radius of the space around you. Perform similar rotations for one minute. Gradually increase the load and the number of approaches.
IMPORTANT! Try to engage in gymnastics if there are contraindications to intense training. Gymnastics can put the body in order without serious stress. In these cases, yoga or aerobics are also suitable.
Outer thighs
The problem of the outer thigh is also quite common, but unlike the inner thigh it is resolved much faster and easier. This is the main muscle that is also used when walking. If you gain weight, your hips are the first to suffer. To put them in order, a whole series of targeted activities is necessary.
- Run. You can perform this exercise using a treadmill or simply running outdoors. Run regularly, at least 20 minutes a day. Monitor your heart rate and try to avoid overloading your muscles.
- Cycling. Having a bicycle and using it regularly will ensure the elasticity of your thighs and buttocks. Exercise every day, at least 20 minutes a day. Watch your breathing as you ride and try to avoid overworking your muscles.
- The bicycle is in a reclined position. If you do not want or do not have the opportunity to ride a bicycle or an exercise bike, you can shape your hips at home on the floor. To do this, you need to lie down with your back on the floor, raise your hips and rotate your legs, simulating riding a bicycle.
IMPORTANT! Listed above are the most effective exercises that will put your hips in order in a short time.
Caviar
You always want to highlight your 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 set of exercises you can do in the kitchen while preparing lunch or dinner.
- Let's pull up our socks. It is most convenient to perform this exercise while sitting in a chair. Stretch your legs and start pulling your toes one at a time, first one leg, then the other. There will be tension in the calf muscles. Perform the movement several times, alternating legs.
- We stand on tiptoe. Take an upright position and stand on tiptoe, fixing your body upwards. Hold your body in this position for a few seconds, 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, make a deep entry and start stretching your fingertips and feet upward. If you perform the exercise correctly, your body will arch into the shape of a boat. Then start swinging a little while continuing to stretch. There is tension in the muscles of the arms and calves.
IMPORTANT! If subjected to excessive strain, a muscle can become pinched. Therefore, it is necessary to start playing sports gradually.
Buttocks
Men love this part of the body very much and every woman wants her buttocks to be firm and have an attractive shape. Consider the following exercises. They will help pump up the buttocks, burn subcutaneous fat and eliminate orange peel on the skin.
- Squats. Any squat has a beneficial effect on this part of the body, but to pump up the upper thighs, use shallow squats. To do this, you need to spread your legs and squat literally a few centimeters. Start small: 10 squats in one set. Gradually increase the load and the number of approaches.
- Lunge. With this exercise the entire line of the back muscles is pumped. Stand in a straight position with your feet shoulder-width apart. Take steps forward one at a time, lowering to one knee, then return to the starting position.
- Bridge. You need to lie down with your back on the floor and place your arms along your body. To train your glutes, you need to lift your body, as if you wanted to stand on a bridge. Raising the body, fix the position for a few seconds, then return to the original state.
IMPORTANT! We all lose weight in different ways, but if you don't train your limbs you can get a slim, but not attractive body. To eliminate subcutaneous fat and cellulite, review your diet, create a series of workouts and use auxiliary products and procedures.