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.
Problems and causes
Legs that lack grace and clear lines are unlikely to attract men's attention. Every woman tries to make her figure slim, but not everyone succeeds in losing weight on their legs without special exercises and aids. The causes of fat accumulation 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.
Usually, the problem of slim legs is caused by:
- The person moves little and lacks an active lifestyle. This may be due to work characteristics, physical characteristics or laziness.
- Low stress resistance. When a person is constantly stressed, the body tries to suppress his nervous state with sweets and unhealthy but tasty foods.
- Physical predisposition to obesity. If a person has a tendency to gain weight, this does not mean that excess pounds will accumulate throughout the body. Usually, certain parts of the body are affected by fullness and the legs are also included in this number. A woman can have graceful arms and a slim waist, but her lower body is unbalanced and needs adjusting.
- Overeating and eating fatty, heavy foods in the evening. If a person has excellent metabolism but does not eat properly, 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 throughout his adult life, everything can be overcome, regardless of age and financial situation. It would be desirable. So, first we will identify problem areas on women's legs and how to solve them at home:
- Inner thighs.
- Outer thighs.
- Weak calves.
- Loose buttocks and cellulite.
Important! To work out most problem areas of the legs, the ideal options are treadmills and exercise bikes, 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 have fat accumulated 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, you need to choose a special set of exercises that can be performed at home, targeting the problem muscle area.
You need to choose some activities that regulate biological processes without focusing on muscle tissue. To enrich tissues with oxygen and intensively burn accumulated fat.
Exercise set:
- Squat. Place your legs shoulder-width apart and in this position, sit down as deeply as possible, bending your knees. This is a flexibility exercise that works the core muscles of the legs, especially the inner thighs and glutes. During your 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.
- Lung. It is necessary to rush first with one foot, then with the other. To do this, maintain a standing position, legs together, hands on the waist. Lunge your legs 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 waist. In this position, make circular movements with your hips. Try to cover a large radius of space around you. Do the same rotations for one minute. Gradually increase the load and number of approaches.
IMPORTANT! Try to engage in gymnastics if there are contraindications to intense training. Gymnastics can bring the body into order without serious stress. In such cases, yoga or aerobics are also suitable.
Outer thighs
Problems in the outer thighs are also quite common but unlike the inner thighs, they are resolved much more quickly and easily. This is the main muscle used even when walking. If you gain weight, your hips will be the first to suffer. To put them in order, you need a series of targeted activities.
- Run. You can do this exercise on a treadmill or just jog in the fresh air. Run regularly, at least 20 minutes a day. Monitor your heart rate and try to avoid overexertion.
- Cycling. Owning a bicycle and cycling regularly will ensure elasticity for your thighs and buttocks. Exercise daily, at least 20 minutes a day. Watch your breathing while cycling and try to avoid overusing your muscles.
- The bike is in a sideways position. If you don't want or don't have the opportunity to ride a regular bike or exercise bike, you can do hip exercises on the floor at home. To do it, you need to lie on your back on the floor, raise your hips and rotate your legs, simulating riding a bicycle.
IMPORTANT! Below are the most effective exercises to tone your hips in a short time.
caviar
You always want to highlight your beautiful calves with elegant heels, and if you have problems in this area, hide them under trousers or jeans. For calves, consider the simplest 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 in a chair. Stretch your legs and begin pulling each toe one at a time, first one foot, then the other. There will be tension in the calf muscles. Perform the movement several times, alternating legs.
- We stand on our toes. Get into 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 down with your legs.
- Boat. This exercise has been proven to be effective but is also the most difficult exercise. To do this, you need to lie on your stomach and stretch your limbs. Then relax, go deep and start stretching your fingertips and feet upward. If you do the exercise correctly, your body will bend into a boat shape. Then start to wiggle a little while continuing to stretch. There is tension in the muscles of the arms and calves.
IMPORTANT! If you exert yourself too much, your muscles can become compressed. Therefore, you need to start playing sports gradually.
Butt
Men really love this part of their body, and all women want their buttocks to be firm and have an attractive shape. Consider the exercises below. They will help lift your butt, burn cellulite and remove orange peel from your skin.
- Squat. Any squat has a beneficial effect on this part of the body, but to tone the upper thighs, use shallow squats. To do this, you need to spread your legs wide and literally squat a few centimeters. Start small: 10 squats in one set. Gradually increase the load and number of approaches.
- Lung. With this exercise, the entire posterior fascia is pumped. Maintain a straight posture with your feet shoulder-width apart. Step forward one at a time, lower one knee, then return to starting position.
- Bridge. You need to lie on your back on the floor and place your arms along your body. To work your butt, you need to lift your body up as if you want to stand on a bridge. Raise 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 without exercising your limbs, you can get 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.