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 make her figure slim, but not everyone succeeds in losing weight in the 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 most important 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 job, the characteristics of the body or laziness.
- Low stress resistance. When a person is under constant stress, the body tries to block its nervous state with the help of sweets and unhealthy but tasty food.
- Physical predisposition to obesity. If a person tends 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 the legs are included in this number. A woman may have graceful arms and a thin waist, but her lower body is disproportionate 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 has 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 situation. That would be desirable. Therefore, we will first determine the problem areas of women's legs and ways to solve them at home:
- Inner thigh.
- Outer thigh.
- Weak calves.
- Loose buttocks and cellulite.
Important! For training most problem areas in the legs, the ideal option is a treadmill and an exercise bike, but this equipment will not save you from orange peel and inner thigh problems.
Inner thigh
The 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, choose a special set of exercises that can be performed at home, aimed at the problem area.
You must choose a number of activities that regulate biological processes without focusing on muscle tissue. To enrich tissues with oxygen and intensively burn fat deposits.
Set of exercises:
- Squat. Place your feet shoulder-width apart and in this position, sit down as deep as possible, bending your knees. This is a versatile exercise that works the core muscles of the legs, especially the inner thighs and buttocks. During your next squat, place your palms on the problem areas of your legs and you'll feel them come alive and tense up. Start small: 10 squats in one set. Gradually increase the load and the number of approaches.
- Lungs. It is necessary to throw yourself first with one leg, then with the other. To do this, take a standing position, legs together, hands on your waist. Walk out with your legs away from you and open your inner thighs. Start small: 5 lunges 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 hips. In this position, you make circular movements with your hips. Try to cover a large radius of the room 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 for intense training. Gymnastics can put the body in order without serious stress. In such cases, yoga or aerobics are also suitable.
Outer thigh
The problem with 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 enable them, you need a wide range of targeted activities.
- Race. You can do this exercise using a treadmill or just run in the fresh air. Run regularly, at least 20 minutes a day. Monitor your heart rate and try to avoid overexerting your muscles.
- Biking. Having a bike and regularly riding it will ensure the elasticity of your thighs and buttocks. Exercise daily, at least 20 minutes a day. Watch your breathing while riding and try to avoid overexerting your muscles.
- The bicycle is in a recumbent position. If you don't want to or don't have the opportunity to ride a regular bike or exercise bike, you can shape your hips at home on the floor. To do this, lie with your back on the floor, raise your hips and rotate your legs, simulating riding a bicycle.
IMPORTANT! The above are the most effective exercises that will fix your hips in no time.
Caviar
You always want to highlight 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 easiest set of exercises you can do in the kitchen while preparing lunch or dinner.
- We pull up our socks. It is more convenient to perform this exercise while sitting on a chair. Straighten 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 are on our toes. Take a standing position and stand on your toes, fixing your body at the top. Hold your body in this position for a few seconds and then lower yourself onto your feet.
- Boat. This exercise has been proven to be effective, but it is also the most difficult. To perform it, lie on your stomach and stretch your limbs. Then relax, make a deep entrance and begin to stretch your fingertips and feet upwards. If you perform the exercise correctly, your body will curve into a boat shape. Then start to swing slightly as you continue to stretch. There is tension in the muscles of the arms and calves.
IMPORTANT! With overexertion, a muscle can get pinched. That's why you need 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 exercises below. They will help pump up your buttocks, burn subcutaneous fat and get rid of orange peel on your skin.
- Squats. Any squats have a beneficial effect on this part of the body, but to pump up the thighs, you need to use shallow squats. To do this, 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.
- Lungs. With this exercise, the entire line of the posterior muscles is pumped. Take a straight position with your feet shoulder-width apart. Take one step forward at a time, drop to one knee, then return to the starting position.
- Bridge. You must lie with your back on the floor and put your arms along your body. To train your glutes, lift your body as if you were going to stand on a bridge. Lift your body, fix the position for a few seconds, and then return to the original state.
IMPORTANT! We all lose weight in different ways, but if you don't exercise your limbs, you can achieve a slim, but not attractive, body. To get rid of subcutaneous fat and cellulite, you need to review your diet, make a set of exercises and use auxiliary products and procedures.