If you want a quick answer: the best exercises at home to lose weight on your legs are: squats, lunges and "bicycle" exercises while lying on your back.
Problem areas and causes
Less graceful legs and clear lines are unlikely to attract the attention of men. Every woman tries to make her body slim, but not everyone manages to lose weight on their legs without special exercises and help. The causes of fat deposits in any part of the body can be listed endlessly, but I want to highlight the main factors, as well as identify problem areas in this part of the body.
Often, the problem of slender legs is due to the fact that:
- The person moves less and loses an active lifestyle. This may be due to job specifics, body characteristics, or laziness.
- Low pressure resistance. When a person experiences constant stress, the body tries to suppress its nervous state with the help of sweets and unhealthy but tasty food.
- Physical tendency 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. Often, certain parts of the body are affected by perfection, and the legs are included in this number. A woman may have graceful arms and a thin waist, but her lower body is unbalanced and needs adjustment.
- Overeating and eating fatty and heavy food in the evening. If a person has a very good metabolism, but eats incorrectly, he 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 all his life, everything can be corrected, regardless of age and financial situation. It is natural. Therefore, first we will determine the problem areas of women's feet and how to solve them at home:
- Inner thighs.
- Outer thigh.
- Weak calf.
- Loose back 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 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 these areas. This is because the inside of the foot is rarely used when walking or exercising. For this part of the body, you need to choose a set of special exercises that can be done at home, aimed at problem areas.
You need to choose some activities that control biological processes without focusing on muscle tissue. To enrich tissues with oxygen and intensively burn fat deposits.
Training set:
- Squatting. Place your feet shoulder width apart and in this position, sit as deep as possible, bend 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 affected part of your leg and you will feel it come alive and tense. Start small: 10 squats in one set. Gradually increase the load and number of approaches.
- Lunges. It needs to lunge first with one leg, then with the other. To do this, take a standing position, legs together, hands on your waist. Lunge with 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 up 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 similar rotations for one minute. Gradually increase the load and number of approaches.
IMPORTANT! Try to engage in gymnastics if there are contraindications for intense training. Gymnastics can bring the body in order without serious stress. In such cases, yoga or aerobics are also suitable.
Outer thigh
Outer thigh problems are also quite common, but unlike inner thighs, they are resolved 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 it together, you need a whole range of targeted activities.
- Run away. You can do this exercise using a treadmill or simply run 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 back supple. Exercise every day, at least 20 minutes a day. Pay attention to your breathing while riding and try to avoid overexerting your muscles.
- The bike is lying down. If you do not want or 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 with your back on the floor, lift your hips and rotate your legs, imitating riding a bicycle.
IMPORTANT! Listed above are the most effective exercises that will put your hips in order in a short period of 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.
- We pull up our socks. It is easier to do this exercise 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 the movement several times, alternating legs.
- We stand on our feet. Take a standing position and stand on your toes, straightening your body at the top. 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 entrance and begin to stretch your fingertips and feet upwards. If you do the exercises correctly, your body will curve into a boat shape. Then start to swing slightly while continuing to stretch. There is tension in the arm and calf muscles.
IMPORTANT! If excessive, the muscles may be pinched. Therefore, you need to start playing sports gradually.
Back
Men love this part of the body, and every woman wants her back to be firm and have an attractive shape. Consider the exercise below. They will help pump up your butt, burn subcutaneous fat and get rid of the orange peel on your skin.
- Squatting. Any squats have a good 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 number of approaches.
- Lunges. With this exercise, the entire posterior muscle line is pumped. Take a straight stance with your feet shoulder-width apart. Take one step forward, drop to one knee, then return to the starting position.
- Bridge. You need to lie with your back on the floor and put your arms along your body. To train the back, you need to lift your body, as if you want to stand on a bridge. Raise your body, fix the position for a few seconds, then return to the original position.
IMPORTANT! We all lose weight in different ways, but if you do not train your limbs, you can achieve a slim, but unattractive body. To get rid of subcutaneous fat and cellulite, review your diet, do a set of exercises and use additional products and procedures.