What is the most effective exercise for losing weight in your legs? How to lose weight in your legs without leaving home

Even if nature has endowed you with graceful forms, with age it is difficult to maintain them in proper condition. Many people understand that regular exercise will help the body stay in good shape longer. But few people know that the main problem area for most women is their legs. To keep them slim and fit, you need to know which workouts can be done at home and which ones in the gym.

How does exercise help you lose weight in your legs?

Exercises for losing weight on legs directly affect their volume

The most effective way to reduce the volume of the calf muscles, smooth the skin, and tighten the hips and buttocks is to regularly perform a set of exercises for these parts of the body. Both static and various dynamic exercises contribute to increasing the overall muscle tone of the legs.

Why does the process of losing weight go much faster if you actively engage in sports? The answer is simple. Thanks to exercise, blood flows to the muscles where the load is directed. Accelerating blood flow helps to activate all metabolic processes in the body. The faster a person’s metabolism is, the more effectively they get rid of extra pounds. Don't ignore the fact that strong, healthy muscle fibers consume significantly more energy than fat tissue. That is why regular exercise is important not only for gradual weight loss, but also for maintaining good shape throughout your life.

In addition, during exercise the body expends a large amount of energy. It is known that to lose weight you need to burn more calories than you consume. With the help of additional physical activity, this balance will be easier to maintain, and therefore the weight loss process will go faster.

In addition to active training, you must adhere to proper nutrition. This will allow you to achieve the desired result faster.

Basic rules for performing leg exercises

Workouts should consist of both strength and aerobic exercises. Thanks to this, the legs will decrease in volume and acquire beautiful outlines. The strength load will provide a pronounced relief of the lower body, and due to the increase in muscle fibers, a person’s daily energy consumption will increase and he will lose weight faster. Aerobic exercise helps reduce subcutaneous fat and gradually reduce the volume of the legs.
Under no circumstances should you exercise on an empty stomach. This method will burn your muscle rather than fat. It is best to start training slightly hungry, but not on an empty stomach.
During exercise, you should drink as much water as you need to quench your thirst. Drinking too much during exercise will interfere with your comfortable exercise. If you drink little water, you will become dehydrated and feel unwell.
Training should be regular and intense. This means that to achieve the desired result, you need to exercise at least twice a week. In addition, the training pace is always high. Rest between exercises should not exceed a minute.
Before starting classes, you must carefully study the technique of performing the exercises in order to avoid unpleasant consequences: injuries and sprains.
It is better to exercise in clothes made from natural fabrics. Cotton and viscose will allow the skin to breathe freely during training, and the activity will be as comfortable as possible for you.

Exercises for losing weight on legs

There are a huge number of exercises for legs, but not all of them are aimed at losing weight. Before starting classes, you need to learn the most effective techniques for home and gym. Thanks to this, you will definitely get the desired result and be satisfied with your shape.

Leg exercises at home

Leg at home is based on the simplest exercises to reduce hip size. Such training can be organized independently without the use of special simulators. The number of approaches and repetitions depends solely on your preparation.

Exercises for hips

It's better to start with squats. Stand straight with your hands on your waist. Squat slowly, and then push your body up through a strong contraction of the gluteal muscles. Do not lift your heels off the floor.
Next, you need to do a plie. Stand straight with your knees facing away from each other. Sit down as deeply as possible. Then you need to return to the starting position by contracting the gluteal muscles.
The next exercise is called "Sumo". Stand straight, toes pointing as far as possible in opposite directions, hands on your waist. It is necessary to sit down carefully and slowly, your back should be straight.
Continue training with lunges. Stand straight with your hands on your hips. You need to step back with your right foot, touching your knee to the floor. Then return to the starting position and repeat the exercise with the other leg.
The next exercise will be leg swings. Stand straight with your hands on your waist. The right leg needs to be sharply pushed to the left, then take the starting position. Repeat with the left leg.
Jumping rope is an excellent aerobic exercise. Every day at the end of the main workout you need to jump rope 100-150 times. In the future, you can increase the load.
Another effective exercise is squat jumps. Stand up straight, back straight, arms in a free position. You need to move your arms back while simultaneously going into a deep squat. Then push the body up by tensing the muscles of the back of the thigh.
A good exercise for the gluteal muscles is the “Dog”. Starting position on all fours. Take your right leg back, then lower it back to the floor. You need to perform the exercise slowly to feel the work of the gluteal muscles. If the exercise is easy, then it makes sense to use weights weighing 2, 3 or 5 kilograms, depending on the level of training. Another option is to move your leg to the side rather than back.

Exercises for calves

Feet together. You need to rise on your toes as high as possible, and then slowly lower your heels to the floor. This is one of the simplest and most effective exercises for the calf muscles.
Calf volume is best reduced by stretching exercises. You need to sit on the floor, spread your legs as wide as your level of training allows. You need to stretch your arms out in front of you and try to touch them to the floor. As soon as this happens, you should try to lower your elbows to the floor to increase the tension in the muscles. You need to stretch until you feel excessive tension in your legs.

Knee exercises

You need to stand close to the wall so that you can reach it with your outstretched leg. You need to raise your right leg so high that it rests against the wall at an angle of 90 degrees. Then you need to bend and straighten your knee until tension appears in this area. Repeat the exercise with your left leg.
Shift your body weight to your right leg, then lift your left leg and make several circular movements in the knee joint. Repeat with the second leg.

Photo gallery: leg exercises at home

Squats are a classic exercise that promotes the growth of the gluteal muscle. Plie is a universal exercise that can be done both at home and in the gym.
Squat jumps are one of the most effective exercises for losing weight in the legs, because they involve not only the buttocks, but also the calf muscles. Pulling the leg back isolates the gluteal muscle, so it is especially effective for losing weight in the thighs. The Sumo exercise is one of the most effective for losing weight. in the hips Jumping rope not only tightens the hips, but also increases the body's endurance
Lunges help reduce the crease between the buttocks and the back of the thigh. Stretching exercises help reduce the volume of the hips and calf muscles. Calf raises are the most effective exercise for the calf muscles.

Leg exercises in the gym

Of course, the gym has more opportunities to perform a variety of exercises. However, some of them are aimed solely at increasing muscle mass. If you are pursuing the goal of losing weight in your legs, then you need to carefully study the exercises that are effective for this in the gym before you start exercising.

Exercises for hips

Legs spread to the side. There is a machine in the gym that allows you to spread your legs as far apart as possible while sitting. You need to use light weight and perform the exercise slowly. It is necessary to spread your legs apart and then bring them back together. The exercise makes you feel a strong tension in the inner thigh and gluteal muscles.
Lunges in Smith. There is no need to use additional weight if your goal is to lose weight. The weight of the barbell in the Smith machine is quite enough to feel the required load. Stand straight with the bar resting on your shoulders. You need to squat down, moving one leg back and to the side, and then return to the starting position. Repeat with the second leg.
Squats on a vibration platform. This machine significantly enhances the effect of regular squats. You need to stand on the platform and turn it on. Then carefully, while maintaining balance, perform classic deep squats and return to the starting position.
Deadlift. Stand up straight, back straight. You need to grab the empty bar with your hands and carefully straighten up with it. Now you need to slowly lower the barbell towards the floor, but do not place it on it. During the exercise, the knees are slightly bent and the buttocks are pulled back. You need to control the level position of your back and shoulders.
Bench leg press. There is no need to put a lot of weight on the machine. Then this exercise will promote weight loss, not muscle building. Starting position as shown on the simulator: you need to lie flat, arms along the body. You need to place your feet on the platform and begin to slowly push it away from you. It is better to push the platform out with your heels, rather than with your entire foot. Thanks to this, the emphasis in the exercise will be on working the buttocks. It is necessary to do everything as slowly as possible in order to better feel the work of the muscles.

In addition to strength training, intense walking on a treadmill, elliptical trainer and exercise bike are great options for losing thigh fat. Thanks to aerobic exercise, the weight loss process will go even faster.

Exercises for calves

Standing calf raise in a Smith machine. Stand straight with the barbell on your shoulders. It is necessary to slowly rise onto your toes, while trying to stretch out as high as possible. Then return to the starting position.
Seated calf raise with a barbell. Starting position sitting on a bench. The bar should be placed just above the knees. The weight and length of the bar should be chosen depending on your preparedness. You should carefully lift your heels off the floor, fixate for a few seconds at the highest point and take the starting position.

Knee exercises

Lunges forward with a barbell. Stand up straight with the bar on your shoulders. You need to step forward while bending both knees. Keep your body straight to avoid unnecessary stress on your knee joints. Return to the starting position and do the exercise with the second leg.
Side lunges with a barbell. Stand straight, barbell on your shoulders. You need to lunge to the side. The back is straight. One leg should be completely straight, and the other bent at the knee.

Lunges shape the knees, give them a neat appearance and get rid of the “fat bag” above the knee joint. No need to use additional weight. If you want to lose weight, then leave the bar empty.

Photo gallery: leg exercises in the gym

Lunges forward with a barbell are a complex exercise aimed at working the back of the thigh. Deadlifts are a basic exercise aimed at growing the gluteal muscle. Leg raises in the simulator are one of the most popular women's exercises for losing weight in the hips. The bench press is a basic exercise. in the gym, thanks to which you can acquire a beautiful relief of the back of the thigh. Lunges back in the Smith machine form the gluteal muscle. Lunges with a barbell to the side are one of the most effective exercises for tightening the knees. Raising your toes while sitting with a barbell is one of the most effective exercises for the calf muscles

A set of exercises for losing weight in legs in three days

There are several very effective exercises that can significantly reduce the size of your legs and buttocks in just a few days. Rest between approaches should not exceed a minute, otherwise the workout cannot be considered intense.

Squats. It is necessary to perform squats according to the technique described above. It is no coincidence that this exercise is considered the most effective for the legs and buttocks, since during its execution both the buttocks and the muscles of the back of the thigh work. You need to do 4 sets of 25 times.
Back lunges. It is necessary to perform 15 lunges on each leg, repeat the approach 4 times. Thanks to this exercise, the buttocks take on a rounded shape.
Squat jumps. This is a very intense exercise that allows you to burn a large number of calories during your workout. You need to do 4 sets of 20 times.
Raising on your toes. Standing straight, you need to lift your heels off the floor and fixate for a few seconds at the top point. Then take the starting position. You need to do 4 sets of 15 times. The exercise is aimed at reducing the volume of the calf muscles.
Next, you need to perform an exercise aimed at creating a beautiful knee shape. You need to lean the foot of your straight leg against the wall so that a right angle is formed between the wall and the leg. Bend your knee 20 times. Do 4 approaches.

When performing the above exercises for three days, muscle tone will increase, and the volume of the hips will decrease by several centimeters. The effect will be better if you exercise in warm clothes.

Video: exercises for losing weight on legs at home

A set of exercises for losing weight in your legs in a week

A seven-day set of leg exercises differs from a three-day one in that it includes more exercises. In addition, the load in this case is less intense. Rest between exercises can be increased to two minutes. Another difference is that most exercises cannot be performed without special equipment. If you train in this way for a week, the results will not be long in coming.

Deadlift. The exercise is hard, basic. You need to perform it slowly, feeling each muscle and tensing it strongly. The bar is empty, because the goal is to lose weight, not build muscle mass. Three sets of ten times will be enough.
Bench leg press. This is a classic leg exercise in the gym. It should be done carefully and slowly. Do the exercise with an empty bar, 4 sets of 10 times.
Exercise “Dog” with weights. Weights on the legs, two kilograms each. You need to get on all fours and alternately move your legs back. Do 3 sets of 12 repetitions.
Lunges with a barbell to the side. The exercise is aimed at working the gluteal muscles, as well as reducing the “pouch” above the kneecap. Perform 3 sets of 15 repetitions, the bar should be empty.
Seated calf raise with a barbell. You need to do the exercise slowly. Perform 4 sets of 15 reps, barbell empty.
Swing your legs. The exercise is dynamic and must be performed quickly but correctly. You need to do 3 sets of 20 times on each leg.
Breeding legs in the simulator. Minimum weight required. You need to slightly raise your buttocks; you can rest your hands on the middle of the simulator. Thanks to this technique, the gluteal muscles are isolated. You need to do 3 sets of 25 repetitions.
The last exercise in the complex will be walking uphill on a treadmill. You need to set a comfortable incline and walk at an average pace for at least 20 minutes. Cardio exercise will help you achieve the desired result faster.

Video: exercises for losing weight in the legs in the gym

Contraindications

Leg exercises have their contraindications. Before starting the lesson, you must read them carefully.

First of all, exercises for losing weight in the legs are not recommended for people who have recently undergone surgery. Of course, there will be little benefit from such activities during the rehabilitation period. If you have varicose veins, it is forbidden to perform leg exercises, since any intense exercise is prohibited with this disease. In addition, cardiovascular diseases, hypertension and joint problems are also contraindications for this type of exercise.

Pregnant women can do similar exercises, but selectively. For example, pliés, stretching and calf raises without additional weight will help keep your leg muscles toned throughout pregnancy.

Overall, leg slimming exercises are very effective for weight loss. If you study the execution technique and strictly follow it, then the likelihood of injuries and sprains is reduced to zero. It is also necessary to take into account contraindications and consult with a trainer before starting classes. It should be remembered that aerobic exercises should be performed as intensely as possible, and strength exercises should be performed slowly and thoughtfully. By following these simple recommendations, you can achieve good results with exercises for losing weight on your legs.

Ekaterina, 23 years old. A native of the small town of Chkalovsk. From an early age, she wrote poetry and kept a diary, where she expressed her thoughts and took useful notes. Fortunately, now there is an opportunity to do it professionally (thanks, Monica!). The topic of beauty and health has always been close to me. Taking care of your external and internal state is the most important component of the life of a successful and self-confident person.

Often the problem area for women and girls is the hips and buttocks; their legs are not exciting and they want to make them slimmer and more attractive. This problem can be solved quite simply and without tedious procedures like body wraps and massage. It’s enough just to do leg exercises regularly and follow a proper diet.

What exercises are best for losing weight in your legs?

What is better for correcting the shape of the lower body, aerobics or fitness? Definitely fitness.

Through exercise, you can make the “problem” part of the body not only slimmer, but also more beautiful. Whereas through aerobics, only the fat layer is removed. In addition, under a certain regime - a busy work day, with light snacks instead of full meals - aerobics will be not so much useful as harmful.

With a heavy aerobic regime (this is exactly the regime needed for fat loss, medium or light aerobic training will not bring any results) and an inadequate diet, fat deposits are lost quite quickly. But along with them, muscle tissue is also lost; the consequence is a decrease in metabolic rate and deterioration of immunity. But physical exercise, on the contrary, is accompanied by positive phenomena.

In addition to actually losing excess weight, the quality of muscle tissue in the trained areas improves and metabolism improves. Aerobics is also a good way to regulate metabolism, but for those women who are serious about making their lower body attractive, it is practically useless. With a gentle lifestyle, aerobics will not be harmful, but in terms of improving aesthetics it will be noticeably inferior to strength training.

Properly selected physical exercises for losing weight in your legs will help you get rid of fat deposits much faster than with aerobics. In addition, during this period, not only the shape of the legs will improve, but also the overall aesthetics of the body. Another “side” effect is increased endurance and decreased fatigue.

These effects arise due to the fact that when doing fitness, all systems of the body (especially the central nervous system and cardiovascular) are involved as intensely as the muscles. A similar effect is achieved through aerobic training, but in this case, an order of magnitude more calories are spent than during strength exercises. Experiencing a constant lack of “fuel,” the body absorbs its own muscle tissue and does not fully recover.

Consistency in classes is the key to success

You can turn the best fitness program into a useless one. You can also harm yourself if you exercise haphazardly and do not follow the correct diet. To lose weight in your legs, you need to perform exercises, training according to a properly designed complex and work at high intensity. The most effective exercises for losing weight in your legs will not give the desired result if you train haphazardly.

Three important factors in “aesthetic” leg training are full strength in the exercises, maintaining the interval between exercises and regularity. If it is not possible to exercise regularly, it is better to postpone training until better times. Workouts performed once a week will not produce the desired results, even if performed at ultra-high intensity. Also with rest between approaches; A “prolonged” rest can reduce all efforts to zero.

Exercise program for losing weight on legs

Complex A:

Squats – 15 - 20 repetitions, 4 sets
Deadlift – 12-16 reps, 4 sets
“Bridge” - 30 – 50 repetitions
Wide stance squats – 18-20 reps, 4 sets

Complex B:

Lunges – 15-20 reps, 4 sets
“Horse” - 18-20 repetitions, 4 sets
Leg abductions – 18-20 repetitions, 4 sets

The two above complexes must be performed in the following sequence: complex A; then - one day of rest; the next day - complex B; after two days of rest - complex A.

The weights (i.e. dumbbells) must be such that you can perform the number of repetitions specified in the complex. For example, in squats you need to use such dumbbells that there is no more strength left for 21 repetitions; In other approaches, you can perform more repetitions, but the main thing is to perform each approach, resting no more than necessary to restore breathing. You also need to work on the remaining exercises.

Specialized exercises - such as the horse, bridge and leg abduction - are often ignored, citing their uselessness. In fact, this is an undeserved accusation. These exercises are no less effective than deadlifts and squats. But they can easily be turned into useless if the execution technique is violated. In squats and “lunges”, a not entirely correct technique can be corrected by increasing the number of exercises performed; in the “horse”, “bridge” or abduction of the legs this will not work.

So that you can perform all the exercises correctly, below are descriptions and photographs of performing each of the indicated exercises for losing weight on your legs.

Set A of exercises for losing weight on legs

How to do it correctly: Stand straight, feet shoulder-width apart. (A)Lower your body as far as you can, bending your knees. Imagine that you are trying to sit on a small chair behind you. Keep your back straight. Pause, then slowly push yourself back to the starting position.(B)

Holding two dumbbells at your sides, keep your arms straight and knees slightly bent.

Bend slowly (A) at your hip joint (as if you were slightly squatting), and lower the dumbbells as far as possible without rounding your back (your back must remain straight). Looking forward rather than down will help you avoid rounding your back.

Hold the dumbbells close to your feet, almost touching them.

Push your body up while keeping your back straight (B).

How to do it: Lie face up on the floor, knees bent, feet flat on the floor. The ankle should be perpendicular to the floor. Raise your hips so that your body forms a straight line from your shoulders to your knees. Take a break (B) and lower the body to the floor. Repeat the exercise. Breathing rhythm during exercise: exhale at the top, inhale at the bottom.

You need to lift your torso smoothly, rhythmically, without abruptly lifting your back off the floor or throwing yourself onto the floor. In this case, you need to work with your hips, and not with your back and the “inertia” of the ankle joint.

Stand straight with your feet wider than shoulder width (A) so that your knees point forward. Gently start squatting (IN), spreading your knees to the sides. Squat until your thighs are parallel to the floor.

Set B of exercises for losing weight on legs

Stand straight, holding dumbbells in your hands, feet hip-width apart. Step forward with your right foot and slowly lower your body until your front knee is bent to 90 degrees as shown in the photo.. Pause, then return yourself to the starting position.

If your legs have acquired extra volume, then this is a sure sign that it’s time to find out how to lose weight in your legs. Let's look at the simplest and most effective home exercises with which you can lose weight in your thighs and butt.

I’ll say right away that there is no instant solution for losing weight in the thighs other than liposuction. Any process of changing the body, be it losing weight or strengthening muscles, takes time. With three workouts per week, it will take 4 to 6 weeks to see the first results. If someone promises faster, don't believe it, otherwise you will be disappointed.

Important introduction

Any exercise for losing weight on thighs should begin with a warm-up. Warm ligaments and joints will help prepare muscles for stress and avoid unpleasant injuries. A warm-up for your legs can be running in place, alternately raising your legs forward, bending your knees, or doing exercises with a skipping rope. The duration of the intensive warm-up should be at least five minutes.

You can jump until you drop, but without a diet, weight loss in your legs will not occur. Excess weight comes off much faster with the combined use of a good diet and exercise. Controlling and limiting calories is a surefire way to success. Calculate your caloric intake and cut it by 500 or 1000 calories.

The body strives for proportional development of the body; obese women always have fat on the hips. They are helped by diet and regular cardio exercises without special specialization for certain muscle groups.

But there are also situations when excess volume on the legs is a consequence of a hereditary predisposition. In this case, slender women have massive thighs and calves, which look awkward against the backdrop of slender arms and waist. The solution to this problem can be exercises for losing weight on the thighs, presented below, but the diet in this case will even be harmful.

A 2013 study in the journal Strength and Conditioning found that there are no specific exercises that you can only lose weight in your thighs. Any cardio exercise is aimed at strengthening the tone of the working muscle. It is impossible to have six-pack belly fat and thigh fat at the same time. You will lose weight by expending calories, and weight loss occurs throughout the body, not just in the legs. But exercises for the legs tighten the calves and thighs, forcing them to burn fat more intensively and making the leg muscles less voluminous and more attractive.

Many girls believe that thigh exercises will make their legs thick and pumped up like bodybuilders. But this is a misconception. You will never be able to get big legs without using steroids and growth hormone, even if you squat with a barbell.

If you don't have the time or opportunity to do exercises to lose weight on your legs and thighs, limit yourself to regular walks. Of course, this is not comparable to going to a fitness center, but in the absence of anything else, it will play its useful role.

An excellent exercise option for losing weight on your thighs is running in the morning. It is known that in 30 minutes of such an event, 400 calories are burned, which is a third of the calorie content of a woman’s diet.

Diet for losing weight legs

As already mentioned, exercises for losing weight on thighs should be accompanied by a diet. Here I will give the simplest and shortest recommendations that touch only the essence of losing weight. You will find more detailed diets in the corresponding section.

exclude flour, sweets and semi-finished products, such as sausages, dumplings, frankfurters, etc.;
eat six times a day in small, compact portions;
give preference to boiled, steamed and baked dishes;
skip dinner or don’t eat 3 hours before bedtime;
Most of the calories should be consumed in the first half of the day;

If nature has blessed you with luxurious, slender legs, this does not mean that you do not need to take care of them. You can resort to newfangled diets or health procedures. But we advise you to master effective exercises for losing weight in your legs.

Exercises will not only allow you to get rid of fat deposits in the thighs and calves right at home, but will also restore the tone of your legs and tighten your muscles in just a week.

To achieve a quick effect of losing weight in the butt area and getting rid of cellulite, we recommend you a set of exercises available at home.

By performing it 10-15 times with repetitions in 2-3 sets, within a week you will notice how your muscles have tightened:

Stand up straight, straighten your back and exhale.
Slowly bend your knees, imitating a squat on a chair. Don't try to sit too deep; a half squat will be quite enough for this exercise. Keep your back straight all the time and place your hands on your belt.
Place emphasis on your left knee so that it does not reach the floor.
Keep your torso at an angle of 90 degrees relative to the floor. Feel the tension in your abs and slightly lift your body up, as if springing on your leg. After this, lower yourself down again and perform the exercise for the second leg.
Lean on the back of the chair.
Take one leg back and lift it slightly, bending your foot and pointing it forward. Then lower your leg down, but under no circumstances place it on the floor. The exercise should be performed slowly on each leg.
A very effective leg training, which literally in a week helps you get rid of a couple of centimeters in the volume of your legs, is as follows.
Sit on the floor and focus on your hands, leaning back slightly. Tighten your leg and straighten it in front of you. Raise your leg slowly without placing it on the floor. The task must be repeated on each side.
If you need to lose weight in the thigh area, then be sure to include this exercise in your workout.
Lie on your side with your top arm at your side. Support your head with your lower hand. Raise your leg at an angle of 45 degrees and hold at the peak for a few seconds. To get quick results, do the exercises slowly.

You can perform the above tasks at home 3-4 times a week. If you need visible and tangible results in a short time, then supplement your training with a light diet. Walking also has a very effective effect on the process of losing weight on thighs and legs.

Try to take 20 minutes every day to simply walk at a moderate pace around the park and reduce your use of the elevator and public transport to a minimum.

How to achieve fast weight loss?

To quickly lose extra centimeters in the area of the buttocks, legs and thighs, start every morning by doing very simple but quite effective exercises. The exercises in this complex are the simplest, and therefore will not take up much of your time.

If you want to show off slender legs like a model within a week, then we advise you to double the frequency of exercises and exercise not only in the morning, but also in the evenings.

We start with a warm-up and walk in place for 3 minutes on your toes and 3 minutes on your heels.
We spend two minutes jumping rope at a fast pace.
Standing up straight, we bring our legs together and put our hands on our waist.
With each inhalation, we rise as high as possible on our toes, helping ourselves with our hands. At the peak, we linger for a couple of seconds, and again return to the starting position.
We put our hands on our belts and do squats on our toes.
For convenience, while squatting, you can stretch your arms in front of you so as not to lose your balance. It is very important to keep your back straight throughout the entire workout.
Place your weight on one foot and lift up onto your toes.
To make it easier to maintain balance, you can hold on to the back of the chair, but do not lean on it.

How to lose weight in your legs at home?

In addition to systematically performing the exercises mentioned above, in order to get rid of fat deposits in the thighs and calves at home, you will have to lead a fairly active lifestyle.

Effective exercises for losing weight on your legs and thighs include more than just athletic training. We have selected for you the most effective tasks that you can perform in your free time.

As you sit, point your toes out and rotate your feet.
Lying on your stomach, bend one leg and try to rise as high as possible on it.
Sit on the mat and bend your knees. Hug your shins and try to open your knees.

Each exercise should be performed for 1 minute, 3 sets.

Exercises for the legs and hips require special effort and physical endurance. You will have to work a little to ensure that men’s eyes are always on your slender parts of the body! To achieve the desired effect, you need to exercise regularly, eat right, and lead a healthy lifestyle.

Exercises: general rules

In order to lose weight, you need a set of exercises aimed at reducing body weight and strengthening muscles. It can't just be waving. A good but gradual load is needed. The results may not appear immediately. Don't despair. Exercises should develop and strengthen the muscles of the body. You should drink a glass of water during and after your workout. They are usually held 2 or 3 times a week. In addition, you also need to run or walk. You need to be constantly on the move.

Start of training

Any workout should begin with a warm-up. Warming up is essential before exercise. It gives the body a signal to tune in! In addition, warming up the muscles reduces the number of injuries and bruises during training. So, let's start doing the physical exercises themselves. Below are the basic movements that help you lose weight.

The most effective exercises for legs and hips

After the warm-up, it's time to get down to serious business. There is no need to buy expensive memberships to gyms or fitness clubs, you just need to set yourself up, create motivation, create a training schedule, and most importantly, don’t be lazy. If you really can’t force yourself to do this or that exercise, then sign up for the gym and do everything under the guidance of a trainer.

1. Squat

Let's start a set of exercises. The most common of these is the squat.
We place our legs wide apart, hands behind the head or on the hips, do not bend the back, heels in place (3 sets of 15 times).

2. Exercise "Plie"

The second exercise with the interesting name “Plie”. This is a type of squat. The legs are also spread wide apart, the toes are pointed to the side, and the body is kept strictly vertical. (1 set 10 times).

3. Exercise "Sumo"

Physical activity number three is represented by the “Sumo” exercise. Legs spread apart, hands on hips. The knees are also abducted in both directions. We move our pelvis back, as if we want to sit on a chair standing behind us, and our back leans forward. (3 sets of 15 times).

4. Lunges

One of women’s favorite exercises is lunges. Feet are shoulder-width apart again. We bend one leg at the knee, raise it, lower it, straighten it, doing this exercise. Knee perpendicular to the floor (10 repetitions with each leg).

5. "Kitty"

The fifth workout is also good for the spine. She is often called "Kitty" or "Dog". The girl gets on all fours and makes smooth swings, alternating with one leg, then the other. The swings are accompanied by alternating back and sideways. You can stretch your arm forward.

6. Exercise “Lying on your side” or “Modeling your knees”

In the sixth exercise we model the knees. We stand facing the wall, then raise our leg at an angle of 90 degrees, it rests against the wall, and try to bend it at the knee (15 times for each leg). You can do it while lying on your side. This exercise is good for the outer thighs.

7. Jumping

Another equally effective type of exercise is jumping. They train all muscles, especially the hips. Such exercises can be done in different ways: forward, in place, to the side, with a rope, up.

8. Scissors

“Scissors” can be called a very good leg strengthener. This exercise is done while lying on your back. Hands are under the buttocks or behind the head. We raise our legs up. We simulate cutting with scissors (20-25 times).

9. Bicycle

Do you love cycling? Then this exercise is for you. Lying on your back, raise your legs, bend your knees and imitate riding a bicycle (the duration of the exercise depends on the endurance - up to 10-15 minutes).

It's all about the hips

Typically, fat is deposited on the thighs, so you need to do physical activity to eliminate it. Hips suffer from frequent sitting. The skin on the thighs is flabby and does not look healthy. Everything needs to be corrected. There is no need to contact a plastic surgeon in any way. The best way is physical exercise. By doing the necessary exercises, do not harm yourself. It is advisable not to overdo it! A mat, clothes and desire - that's what you need to get yourself in perfect shape. It is better to conduct training in the evening, before going to bed. Then your sleep will be sound and healthy.

Above were given exercises that improve blood flow to organs, reduce fat deposits, and normalize the functioning of organs, including the pelvic organs. Don't forget, the condition of the body is directly related to the condition of the body. As one famous proverb says: “A healthy mind in a healthy body!” Choose the right set of exercises for yourself. After a while you will feel better. Your posture, hips, legs will become straight, thin and slender, like a model! Don't forget, all good things come in moderation! And don't be lazy! Think positive, eat healthy, exercise and you will be healthy and slim!

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