If you want a quick answer: the best exercises at home for losing weight on the legs are: squats, lunges and the "bicycle" exercise lying on your back.
Problem areas and causes
Legs that lack grace and clear lines are unlikely to attract the attention of men. Every woman tries to make her figure slim, but not everyone manages to lose weight in the legs without special exercises and aids. The causes of fat deposits on any part of the body can be enumerated endlessly, but I would like to highlight the main factors, as well as identify problem areas in 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, body characteristics or laziness.
- Low resistance to stress. 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 predisposition to obesity. If a person has a tendency to gain weight, it does not mean that the excess weight will be all over the body. Most often, certain parts of the body are affected by completeness, and this number includes the legs. A woman may have graceful arms and a thin waist, but her lower body is out of proportion and requires adjustment.
- Overeating and eating fatty and heavy food in the evening. If a person has an excellent metabolism, but eats improperly, they may not be overweight, but have problems with fat deposits in certain parts of the body.
Even if a person suffers from the problem of fat legs all his adult life, everything can be corrected, regardless of age and financial situation. It would be nice. Therefore, we will first determine the problem areas of women's legs and ways to solve them at home:
- Inner thighs.
- Outer thighs.
- Weak calves.
- Loose buttocks and cellulite.
Important! Treadmills and exercise bikes are ideal options for training most problem areas in the legs, but this equipment will not save you from orange peel and inner thigh problems.
Inner thighs
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 must choose a range of activities that regulate biological processes without focusing on muscle tissue. For enriching tissues with oxygen and intensive burning of fat deposits.
Set of exercises:
- Squat. Place your feet shoulder width apart and in that 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 buttocks. During the 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 the number of accesses.
- Lunges. It is necessary to jump first with one leg, then with the other leg. To do this, take a standing position, put your legs together, hands on your waist. Jump with your feet away from you, opening your inner thighs. Start small: 5 lunges on each leg. Gradually increase the load and the number of accesses.
- 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. Perform similar rotations for one minute. Gradually increase the load and the number of accesses.
IMPORTANT! Try gymnastics if there are contraindications for intense training. Gymnastics can put the body in order without serious stress. In such cases, yoga or aerobics are also suitable.
Outer thighs
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 used even when walking. If you gain weight, your hips are the first to suffer. To get them in order, you need a whole series 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. Owning a bike and riding it regularly will keep your thighs and butt supple. Exercise daily, at least 20 minutes a day. Watch your breathing while driving and try to avoid overstraining your muscles.
- The bicycle is in a recumbent position. If you don't 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, raise your hips and rotate your legs, simulating riding a bicycle.
IMPORTANT! The above are the most effective exercises that will get your hips in order in no 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 easiest set of exercises that you can do in the kitchen while preparing lunch or dinner.
- We're pulling 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 by one, first one leg and then the other. There will be tension in the calf muscles. Perform the movement several times, alternating legs.
- We are standing on our toes. Take a standing position and stand on your toes, fixing the body at the top. Hold your body in this position for a few seconds, then lower yourself onto 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 toes and feet upwards. If you perform the exercise correctly, your body will bend into a boat shape. Then start rocking slightly as you continue to stretch. There is tension in the muscles of the arms and calves.
IMPORTANT! If overstretched, the muscle can tighten. Therefore, you have to start playing sports gradually.
Asses
Men love this part of the body very much, and every woman wants her buttocks to be firm and attractively shaped. Consider the exercises below. It will help you pump up your butt, burn subcutaneous fat and get rid of orange peel skin.
- Squats. Any squat is good for this part of the body, but to pump up 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 accesses.
- Lunges. This exercise pumps the entire line of back muscles. Take a straight stance with your feet shoulder-width apart. Take steps forward one at a time, dropping to one knee, then return to the starting position.
- Bridge. You have to lie on your back on the floor and put your hands by your body. To train the buttocks, you need to raise your body, as if you want to stand on a bridge. Raising the 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 train your limbs, you can achieve a slim but not attractive body. To get rid of subcutaneous fat and cellulite, review your diet, create a set of exercises and use auxiliary products and procedures.