If you want a quick answer: the best exercises at home to lose weight in your legs are: squats, lunges and the "bicycle" exercise while lying on your back.
Problem areas and causes
Legs that do not have grace and clean lines are unlikely to attract the attention of men. Every woman tries to make her figure slim, but not all of them manage to lose weight on their legs without special exercises and 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 thin legs is due to the fact that:
- The person moves little and lacks an active lifestyle. This may be due to the specifics of the job, body characteristics or laziness.
- Low stress resistance. When a person is under constant pressure, the body tries to block his nervous state with the help of sweet 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 pounds will be all over the body. Most of the time, certain parts of the body are affected by fullness, and the legs are included in this number. A woman may have cute arms and a slim waist, but her lower body is disproportionate and requires adjustment.
- Overeating and eating fatty and heavy foods in the evening. If a person has an excellent metabolism, but eats wrong, they 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 throughout his adult life, everything can be fixed, regardless of age and financial status. It would be desirable. Therefore, first we will identify the problem areas of women's feet and ways to solve them at home:
- Inner thighs.
- Outer thighs.
- Weak calves.
- Loose buttocks and cellulite.
Great! For training most problem areas on the legs, the ideal choice is a treadmill and an exercise bike, 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 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.
You need to choose a range of activities that regulate biological processes without focusing on muscle tissue. For enrichment of tissues with oxygen and intensive burning of fats.
Exercise sets:
- Squat. Place your feet shoulder-width apart and in this position, sit as deep as possible, bending your knees. This is a flexible exercise that activates 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 alive and stretch. Start small: 10 squats in one set. Gradually increase the load and the number of approaches.
- Lunges. It is necessary to dive first with one foot and then with the other. To do this, take a standing position, legs together, hands on your waist. Fly your feet away from you, opening your inner thighs. Start small: 5 ruffles 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 space around you. Perform similar rotations for one minute. Gradually increase the load and the number of approaches.
GREAT! Try to engage in gymnastics if there are contraindications for intense training. Exercise can bring the body into order without serious stress. In such cases, yoga or aerobics are also indicated.
Outer thighs
The problem of the outer thighs is also quite common, but unlike the inner thighs, it is solved much faster and easier. This is the main muscle used even when walking. If you gain weight, your hips are the first to suffer. To put them in order, you need a whole series of targeted activities.
- Run. You can do this exercise using a treadmill or simply running in the fresh air. Run regularly, at least 20 minutes a day. Monitor your heart rate and try to avoid overexerting your muscles.
- Cycling. Owning a bike and riding it regularly will keep your thighs and butt supple. Exercise daily, at least 20 minutes a day. Watch your breathing while driving and try to avoid overstraining your muscles.
- The bike is reclined. If you do not want or do not have the opportunity to ride a regular bike or an exercise bike, 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, simulating riding a bicycle.
GREAT! Listed below are the most effective exercises that will get your hips in order in a short period of time.
Caviar
You always want to show off beautiful calves with stylish high heels, and if you have problems in this area, hide them under trousers or jeans. For calves, consider the easiest set of exercises you can do in the kitchen while you prepare lunch or dinner.
- We pull up our socks. It is most convenient to do this exercise while sitting in a chair. Straighten your legs and start pulling your toes one by one, first one foot and then the other. There will be tension in the calf muscles. Perform the movement several times, alternating legs.
- We stand on our tiptoes. Stand upright and stand on your tiptoes, bracing your body at the top. Hold your body in this position for a few seconds and then lower yourself to your feet.
- Vessel. This exercise has been 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 entrance and begin to stretch your toes and legs upwards. If you do the exercise correctly, your body will form a boat shape. Then start to sway a bit while continuing to stretch. There is tension in the muscles of the arms and calves.
GREAT! If overexerted, a muscle may cramp. Therefore, you should start playing sports gradually.
Back
Men love this part of the body very much and every woman wants her buttocks to be tight and attractively shaped. Consider the exercises below. They will help you increase your buttocks, burn subcutaneous fat and get rid of orange peel on your skin.
- Occupations. Any squats have a beneficial effect on this part of the body, but to pump the 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 in one set. Gradually increase the load and the number of approaches.
- Lunges. With this exercise, the entire back muscle line is pumped. Take a straight stance with your feet shoulder-width apart. Step forward one at a time, dropping to 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 your glutes, you need to raise your body, as if you want to stand on a bridge. Raising your body, stabilize the position for a few seconds, then return to the starting position.
GREAT! We all lose weight in different ways, but if you don't train your limbs, you can achieve a slim, but unattractive, body. To get rid of subcutaneous fat and cellulite, revise your diet, create a set of workouts and use auxiliary products and procedures.