If you want a quick answer: the best exercises at home to lose weight on your legs are: squats, lunges and the "wheel" exercise 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 manages to lose weight on 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 problems in this part of the body.
Most of the time, the problem with skinny legs is because:
- The man does little exercise and is deprived of an active lifestyle. This can be due to the specific job, the characteristics of the body or laziness.
- Low stress tolerance. When a person is under constant stress, the body tries to block its nervous state with the help of sweets and unhealthy but tasty food.
- Physical tendency to obesity. If a person tends to gain weight, it does not mean that the extra pounds will be all over the body. Most of the time, certain parts of the body are affected by integrity 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 needs adjustment.
- Overeating and eating fatty and heavy food in the evening. If a person has a great metabolism, but eats wrong, 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 all their adult life, everything can be fixed, regardless of age and financial situation. That would be desirable. Therefore, we will first determine the problem areas of women's feet and ways to solve them at home:
- Inner thigh.
- Outer thigh.
- Weak calves.
- Loose butt and cellulite.
Important! Treadmills and exercise bikes are ideal options for training most problem areas in the legs, but these equipment will not save you from orange peel and inner thigh problems.
Inner thigh
Inner thighs are the most common problem of all women. You can have a perfect body, but suffer from fat deposits 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, aimed at the problem area.
You need to choose a number of activities that control biological processes without focusing on muscle tissue. Enriching tissues with oxygen and intensively burning fat deposits.
Set of exercises:
- Squat. Place your feet shoulder width apart and in this position, sit down as deep as possible and bend your knees. This is a versatile exercise that works the core muscles of the legs, especially the inner thighs and glutes. In your next squat, place your palms on the problem areas of your legs and you will feel them come alive and tense up. Start small: 10 squats in one set. Gradually increase the load and the number of approaches.
- Lunges. It is necessary to jump first with one foot, then with the other. To do this, take a standing position, legs together, hands on waist. Jump with your feet apart, opening your inner thighs. Start small: 5 strokes 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 hips. In this position, make circular movements with your hips. Try to cover a large radius of the space around you. Perform similar rotations for one minute. Gradually increase the load and the number of approaches.
IMPORTANT! Try to participate in gymnastics if there are contraindications for intense training. Gymnastics can get your body in shape 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 are the first to suffer. In order to get them in order, you need all kinds of targeted activities.
- Run. You can do this exercise using a treadmill or just run in the fresh air. Run regularly, at least 20 minutes a day. Monitor your heart rate and try to avoid overexerting your muscles.
- Wheels. Owning a bicycle and riding it regularly ensures flexibility in the thighs and buttocks. Exercise daily, at least 20 minutes a day. Watch your breathing while riding and try to avoid overexerting your muscles.
- The bike is in a recumbent position. 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 on your back on the floor, lift your hips and rotate your legs, simulating riding a bicycle.
IMPORTANT! Above are the most effective exercises that get your hips in shape in a short time.
Caviar
You always want to highlight 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 easiest set of exercises you can do in the kitchen while preparing lunch or dinner.
- We pull up our socks. It is more comfortable to do this exercise sitting on a chair. Extend your legs and begin to pull your toes one at a time, first one foot, then the other. There will be tension in the calf muscles. Perform the movement several times, switching legs.
- We stand on our toes. Take a standing position and stand on your toes and brace your body at the top. Hold your body in this position for a few seconds, then drop to your feet.
- A 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, go deep and begin to stretch your fingertips and legs up. If you do the exercise correctly, your body will curve into a boat shape. Then begin to sway slightly as you continue to stretch. There is tension in the muscles of the arms and calves.
IMPORTANT! If you overexert yourself, a muscle can become pinched. That's why you need to start playing sports gradually.
Sitting
Men love this part of the body very much and every woman wants her butt to be firm and attractive. Check out the exercises below. They will help pump up your butt, burn subcutaneous fat and get rid of orange peel skin.
- Squats. All squats are good for this part of the body, but to pump up your 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.
- Lunges. With this exercise, the entire line of back muscles is pumped. Take a straight position with your feet shoulder width apart. Take one step forward at a time, drop to one knee, then return to the starting position.
- BridgeYou need to lie with your back on the floor and put your arms along your body. In order to train the butt, you need to lift your body, as if you want to stand on the bridge. Lift your body up, hold 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 train your limbs, you can achieve a slim, but not attractive, body. To get rid of subcutaneous fat and cellulite, review your diet, create an exercise set and use auxiliary products and methods.