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 without 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 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.
The problem of narrow legs is often due to:
- The person moves very little and does not lead an active lifestyle. This could be due to the characteristics 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 his nervous state with the help of sweets and unhealthy but tasty food.
- A physical understanding of obesity. If a person has a tendency to gain weight, this does not mean that the extra pounds will be all over the body. Fullness often affects certain parts of the body, and this number includes the legs. 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 in the evening. If a person has an excellent metabolism, but eats incorrectly, they may not be overweight, but have problems with fatty 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 age and financial situation. It would be desirable. So, first we will determine the problem areas of women's feet and ways to solve them at home:
- inner thighs.
- outer thigh.
- Weak calves.
- Loose buttocks and cellulite.
Important! To train most of the problem areas in the legs, the ideal choice is a treadmill and an exercise bike, but this equipment will not save you from orange skin and problems on the inner thigh.
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 done at home, focused on the problem area.
You need to choose some activities that control biological processes without targeting muscle tissue. To enrich tissues with oxygen and intensively burn fat deposits.
Series 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 will feel them come to life and tense. Start small: 10 squats in one set. Gradually increase the load and the number of approaches.
- Lungs. Lunges need to be done first with one leg, then with the other. To do this, stand, legs together, hands on your waist. Lunge with your feet away from you, opening your inner thighs. Small start: 5 lungs 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. Do similar rotations for a minute. Gradually increase the load and the number of approaches.
IMPORTANT! Try to join gymnastics if there are contraindications to intense training. Gymnastics can bring the body in order without serious stress. In such cases, yoga or aerobics are also suitable.
outer thigh
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 that is used even when you walk. If you gain weight, your hips will be the first to suffer. To put them in order, you need a whole range of targeted activities.
- 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 to avoid overexerting your muscles.
- Cycling. Having a bike and riding it regularly will ensure the elasticity of your thighs and buttocks. Daily lesson, at least 20 minutes a day. Watch your breathing while riding and try to avoid straining your muscles.
- The bike is in the right place. If you don't want to or don't 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, raise your hips and rotate your legs, simulating riding a bicycle.
IMPORTANT! Listed above are the most effective exercises that will get your hips in order in a short period of time.
caviar
You always want to draw attention to beautiful calves with elegant high-heeled shoes, and if you have problems in this area, hide them under trousers or jeans. For calves, think of 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 do this exercise while sitting on a chair. Extend your legs and start pulling your toes one at a time, 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 toes. Take a stance and stand on your toes, positioning your body at the top. Hold your body in this position for a few seconds, then lower yourself to your feet.
- Boat. This exercise is proven to be effective, but it is also the most difficult. To do it, you need to lie on your stomach and stretch your arms. Then relax, take a deep breath and begin to stretch your toes and legs upwards. If you do the exercise correctly, your body will go into a boat shape. Then start to swing a little while continuing to stretch. There is tension in the muscles of the arms and calves.
IMPORTANT! If too much pressure is applied, a muscle may become pinched. Therefore, you must start playing sports gradually.
Buttons
Men love this part of the body a lot, and every woman wants her buttocks to be firm and have an attractive shape. Consider the exercises below. They will help to pump 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 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.
- Lungs. With this exercise, the entire line of posterior muscles is pumped. Take a straight stance with your feet shoulder width apart. Take steps forward one at a time, dropping to one knee, then back to the starting point.
- Bridge. You must lie with your back on the floor and put your arms along your body. In order to train your buttocks, you need to lift your body, like if you want to stand on a bridge. Raising your 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 do not train your limbs, you can have a slim, but unattractive body. To get rid of subcutaneous fat and cellulite, review your diet, create a series of workouts and use auxiliary products and procedures.