If you want a quick answer: the best exercises to lose weight with your legs at home are: squats, lunges and the "bicycle" exercise lying on your back.
Problem areas and causes
Legs that lack elegance and clear lines are unlikely to attract men's attention. Every woman tries to make her figure look slim, but not everyone manages to lose weight from their legs without special exercises and help. The reasons for fat deposits in any part of the body can be listed infinitely, but I want to highlight the main factors and identify problem areas in this part of the body.
Most often, the problem of thin legs is caused by:
- The person moves little and is deprived of an active lifestyle. This may be due to the nature of the job, the characteristics of the body, or laziness.
- Low stress resistance. When a person is constantly under stress, the body tries to counteract the nervous state with the help of 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 weight will be all over the body. Most often, certain parts of the body are affected by fullness, and the legs are included in this number. A woman may have graceful arms and a tiny 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 is eating incorrectly, they may not be overweight but may have problems with fat layers in certain areas of the body.
Even if a person suffers from the problem of fatty legs all his adult life, everything can be corrected, regardless of his age and financial situation. It would be desirable. Therefore, first of all, we will identify the problem areas on women's legs and ways to solve them at home:
- Inner thighs.
- Outer thighs.
- Weak calves.
- Loose hips and cellulite.
Important! The ideal option for training most problem areas on the legs is a treadmill and exercise bike, but this equipment will not save you from orange peel and problems on the inside of the thigh.
inner thigh
The inner thighs are the most common problem faced by all women. You may have a perfect body, but you may complain about fat deposits in this area. This is because the inner part 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 aimed at the problem area, which can be done at home.
You need to choose a set of activities that regulate biological processes without focusing on muscle tissue. Enriching tissues with oxygen and intensively burning fat deposits.
Exercise set:
- Squat. Spread your feet shoulder-width apart and sit in this position 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 on your legs and you will feel them revitalized and stretched. Start small: 10 squats in one set. Gradually increase the load and number of approaches.
- Moves. It is necessary to lunge first with one leg, then with the other. To do this, stand, legs together, hands on your waist. Open your inner thighs by throwing your legs away from you. Start small: 5 lunges on each leg. Gradually increase the load and 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 wide radius of the area around you. Perform similar rotations for one minute. Gradually increase the load and number of approaches.
IMPORTANT! If there are contraindications to intense training, try to engage in gymnastics. 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 used even while walking. If you gain weight, your hips will be the first to suffer. To streamline them, you need a wide range of targeted activities.
- To run. You can do this exercise using a treadmill or simply running in the fresh air. Run regularly for at least 20 minutes a day. Monitor your heart rate and avoid overexerting your muscles.
- Cycling. Owning a bike and cycling regularly will ensure the flexibility of your thighs and hips. Exercise at least 20 minutes a day, every day. Pay attention to your breathing while driving and avoid overexerting your muscles.
- The bike is in a horizontal position. If you do not want or do not have the opportunity to use a normal bicycle or exercise bike, you can shape your hips on the floor at home. To do this, you need to lie on your back on the floor, raise your hips and rotate your legs, simulating cycling.
IMPORTANT! Above are listed the most effective exercises that will get your hips in order in a short time.
Caviar
You always want to highlight your beautiful calves with elegant high heels, if you have problems in this area, hide them under trousers or jeans. Consider the easiest set of exercises you can do in the kitchen while preparing lunch or dinner for calves.
- We pull up our socks. It is more convenient to do this exercise while sitting in a chair. Stretch your legs and start pulling your toes one by one, first one leg, then the other. There will be tension in the calf muscles. Perform the movement several times, alternating legs.
- We stand on our toes. Stand and stand on your toes, steadying your body at the top. Hold your body in this position for a few seconds, then lower yourself onto your feet.
- Boots. This exercise has proven to be effective but is also the most difficult. To perform this, you need to lie face down and extend your limbs. Then relax, take a deep plunge, and begin to stretch your toes and feet upward. If you do the exercise correctly, your body will take the shape of a boat. Then start swaying a little while continuing to stretch. There is tension in the arm and calf muscles.
IMPORTANT! A muscle can become tight if overexerted. Therefore, you need to start exercising gradually.
Hip
Men love this part of the body and every woman wants her hips to have a tight and attractive shape. Consider the following exercises. They will help pump up your hips, burn subcutaneous fat and get rid of orange peel on your skin.
- Squatting. Any squats have a beneficial effect on 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 number of approaches.
- Moves. With this exercise, the entire line of the back muscles is pumped. Take a straight stance with your feet shoulder-width apart. Step forward one at a time, kneel down on one knee, then return to the starting position.
- Bridge. You need to lie down with your back on the floor and place your arms next to your body. To train your hips, you need to lift your body as if you want to stand on a bridge. Raise your body, fix the position for a few seconds, then return to the original position.
IMPORTANT! We all lose weight in different ways, but if you don't exercise your limbs you can end up with a slim but unattractive body. To get rid of subcutaneous fat and cellulite, review your diet, create a set of exercise programs and use auxiliary products and procedures.