If you want a quick answer: the best exercises at home to lose weight on your legs are: squats, lunges and the "bike" exercise while lying on your back.
Problem areas and their causes
Legs that lack grace and clear lines are unlikely to attract men's attention. Every woman tries to make her body slim, but not everyone succeeds in losing weight in her legs without special exercises and tools. 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 that part of the body.
Most often, the problem of slender legs is caused by the fact that:
- The person moves little and loses an active lifestyle. This may be due to the specifics of work, body characteristics, or laziness.
- Low stress resistance. When a person is constantly under stress, the body tries to block his nervous state with the help of sweets and unhealthy but tasty foods.
- Physical predisposition to obesity. If someone has a tendency to gain weight, it does not mean that excess weight will occur throughout the body. Most often, certain parts of the body are affected by fullness, 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 foods at night. If a person has an excellent metabolism, but his diet is inappropriate, he may not be overweight, but have problems with the fat layer in certain parts of the body.
Even if a person has suffered from fat leg problems all his adult life, everything can be corrected, regardless of age and financial situation. That would be very desirable. Therefore, first we will find out the problem areas of women's feet and how to solve them at home:
- Inner thighs.
- Outer thigh.
- Weak calves.
- Sagging buttocks and cellulite.
Important! To train most problem areas of the legs, the ideal choice is a treadmill and an exercise bike, but this equipment will not save you from orange peel and problems in the inner thighs.
Inner thighs
Inner thighs are the most common problem that all women experience. You can have a perfect body, but suffer from fat deposits in this area. The reason is, the inside of the foot is rarely used when walking or even exercising. For this part of the body, you need to select a special set of exercises that can be performed at home, aimed at problem areas.
You need to 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 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 the next squat, place your palms on the problem areas of your legs and you will feel them come alive and tense. Start small: 10 squats in one set. Gradually increase the load and number of approaches.
- Lungs. You need to lunge first with one leg, then with the other. To do this, take a standing position, legs together, hands on your hips. Lunge with your feet away from you, opening your inner thighs. Start small: 5 lunges on each leg. Gradually increase the load and 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 space around you. Do a similar rotation for one minute. Gradually increase the load and number of approaches.
IMPORTANT! Try to engage in gymnastics if there are contraindications to intensive training. Gymnastics is able to put the body in order without serious stress. In such cases, yoga or aerobics are also suitable.
Outer thigh
Problems with the outer thighs are also quite common, but unlike the inner thighs, they are resolved more quickly and easily. This is the main muscle used even while walking. If you gain weight, your hips are the first to suffer. To put things in order, a series of purposeful activities are needed.
- Run. You can do this exercise using a treadmill or just running in the fresh air. Run regularly, at least 20 minutes a day. Monitor your heart rate and try not to overexert your muscles.
- Bicycle. Having a bicycle and riding it regularly will ensure the elasticity of your thighs and buttocks. Exercise every day, at least 20 minutes a day. Pay attention to your breathing while cycling and try not to overexert your muscles.
- Bicycle in recumbent position. If you don't want or have the opportunity to ride a regular bike or 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, like riding a bicycle.
IMPORTANT! The most effective exercises listed above will get your hips in order in no time.
Caviar
You always want to emphasize beautiful calves with elegant 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 preparing lunch or dinner.
- We pulled up our socks. This exercise is more comfortable to do while sitting on a chair. Stretch your legs and start pulling your toes one by one, first one foot, then the other. There will be tension in the calf muscles. Do this movement several times with alternating legs.
- We stand tall. Take a standing position and stand on your toes, positioning your body at the top. Hold your body in this position for a few seconds, then lower your body onto your feet.
- Boat. This exercise has proven to be effective, but also the most difficult. To do it, you need to lie on your stomach and stretch your limbs. Then relax, go deep and start stretching your fingertips and toes up. If you do the exercise correctly, your body will bend like a boat. Then start to swing slightly while continuing to stretch. There is tension in the arm and calf muscles.
IMPORTANT! If done excessively, the muscle can become pinched. Therefore, you need to start exercising gradually.
Butt
Men love this part of the body, and every woman wants her buttocks to be firm and have an attractive shape. Watch the exercise below. They will help shape your buttocks, burn subcutaneous fat and remove orange peel from your skin.
- squat. Any squat has a beneficial effect on this part of the body, but to shape the upper thighs, use shallow squats. To do this, you need to spread your legs wide and squat a few centimeters. Start small: 10 squats in one set. Gradually increase the load and number of approaches.
- Lungs. With this exercise, the entire posterior muscle line is pumped. Take an upright standing position with your feet shoulder-width apart. Take one step forward at a time, lower one knee, then return to the starting position.
- Bridge. You should lie with your back on the floor and place your arms along your body. To train your buttocks, you need to lift your body as if you want to stand on a bridge. Raise 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 exercise your limbs, 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 additional products and procedures.