If you want a quick answer: the best home exercises for losing weight on the legs are: squats, lunges and the "bicycle" exercise lying on your back.
Problem areas and causes
Graceful and clean-lined legs are unlikely to attract the attention of men. Every woman tries to slim her figure, but not everyone succeeds in losing weight from her legs without special exercises and aids. The causes of fat deposits in any part of the body can be enumerated endlessly, but I would like to highlight the main factors and identify problem areas on 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 specifics of the body or laziness.
- Low stress resistance. When a person is under constant stress, the body tries to block his nervous state with sweets and unhealthy but tasty food.
- Physical tendency to obesity. If someone is prone to gaining weight, this does not mean that the extra pounds will be all over the body. Most often, certain parts of the body are affected by fullness, and this number includes the legs. A woman may have graceful arms and a thin waist, but her lower body is disproportionate and needs adjustment.
- Overeating and eating fatty and heavy foods in the evening. If a person has an excellent metabolism, but eats incorrectly, 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 corrected, regardless of his age and financial situation. It would be desirable. Therefore, we first determine the problem areas of women's legs and ways to solve them at home:
- Internal things.
- Outer thighs.
- Weak calves.
- Loose buttocks and cellulite.
Important! A treadmill and an exercise bike are the ideal options for training most problem areas of the legs, but this equipment will not save you from cellulite and inner thigh problems.
Internal things
Inner thighs are the most common problems for all women. You may 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 and are aimed at the problem area.
You should choose a variety of activities that regulate biological processes without focusing on muscle tissue. Enrichment of tissues with oxygen and intensive burning of fat deposits.
Practice set:
- 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 glutes. During the next squat, place your palms on the problem areas of the legs and feel them come to life and tighten. Start small: 10 squats in one set. Gradually increase the load and the number of approaches.
- Lunges. You have to jump out with one leg first, then with the other leg. To do this, take a standing position, legs together, hands on the waist. Lean your legs apart and open your inner 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 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 the number of approaches.
IMPORTANT! Try to participate in gymnastics if there are contraindications for intensive training. Gymnastics can get your body in order without serious stress. In this case, yoga or aerobics are also suitable.
Outer thighs
The problem of the outer thighs is also quite common, but unlike the inner thighs, it can be solved much faster and easier. This is the main muscle that is used even when walking. When you gain weight, your hips are the first to suffer. To put them in order, a series of targeted activities is needed.
- Run. You can do this exercise on a treadmill or just 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. Having a bike and riding it regularly will keep your thighs and butt flexible. 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 horizontal position. If you don't feel like 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, simulating cycling.
IMPORTANT! The exercises listed above are the most effective and will fix your hips in a short time.
Caviar
With elegant high-heeled shoes, you always want to highlight your beautiful calves, and if you have problems in this area, hide them under trousers or jeans. For calves, consider the simplest exercise routine you can do in the kitchen while preparing lunch or dinner.
- We pull up our socks. It is more comfortable to do this exercise while sitting on a chair. Extend your legs and begin to pull 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're 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, then lower yourself to your feet.
- Ship. This exercise has proven to be effective, but also the most difficult. To perform this, you need to lie on your stomach and stretch your limbs. Then relax, go deep and begin to stretch your fingertips and feet upwards. If you do the exercise correctly, your body will curve into a boat shape. Then start swinging a little as you continue the stretch. Arms and calf muscles are tense.
IMPORTANT! If it is overstretched, a muscle can become pinched. Therefore, you should gradually start playing sports.
Bottom
Men are very fond of this part of the body and every woman wants her bottom to be firm and attractively shaped. Consider the following exercises. They help to pump up the bottom, burn subcutaneous fat and get rid of cellulite on the skin.
- Squat. Any squat is good for this part of the body, but use shallow squats to pump up your upper thighs. To do this, you need to spread your legs wide and literally squat down 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 line of back muscles is pumped. Take a straight stance with your feet shoulder-width apart. Step forward one at a time, kneeling, then return to the starting position.
- Bridge. You should lie on your back on the floor with your arms along your body. To work your butt, you need to raise your body as if you were standing on a bridge. Raise your body, fix the position for a few seconds, and then return to the original position.
IMPORTANT! We all lose weight in different ways, but if you don't exercise your limbs, you can end up with a lean but unattractive body. To get rid of subcutaneous fat and cellulite, review your diet, create a workout routine, and use complementary products and procedures.