If you want a quick answer: the best exercises at home to lose weight in your legs are: squats, lunges and the "bicycle" exercise while lying on your back.
Problem areas and causes.
Graceless legs and clear lines are unlikely to attract men's attention. Every woman tries to slim her figure, but not everyone manages to slim their legs without exercises and special 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 problem areas in this part of the body.
Most often, the problem of thin 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 work, the characteristics of the body or laziness.
- Low resistance to stress. When a person is under constant stress, the body tries to block his 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 the extra kilos will be all over the body. Very 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 slim waist, but her lower body is disproportionate and requires adjustment.
- Overeating and eating fatty and heavy foods at night. If a person has an excellent metabolism, but eats incorrectly, he may not be overweight, but he may have 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 corrected, regardless of his age and economic situation. It would be desirable. Therefore, first we will determine the problem areas of women's legs and ways to solve them at home:
- Inner thighs.
- Outer thighs.
- Weak calves.
- Loose glutes and cellulite.
Important! To train most problem areas of the legs, the ideal option is a treadmill and a stationary bike, but this equipment will not save you from orange peel skin or inner thigh problems.
inner thighs
The inner thighs are the most common problem for 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 select a special set of exercises that can be performed at home, aimed at the problem area.
You should choose a series of activities that regulate biological processes without focusing on muscle tissue. Enrich tissues with oxygen and intensely burn fat deposits.
Set of exercises:
- Squat. Spread your feet shoulder-width apart and in this position sit as deeply 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 of your legs and you will feel them come alive and tighten. Start small: 10 squats in a set. Gradually increase the load and the number of approaches.
- Lunges. It is necessary to lunge first with one leg and then with the other. To do this, stand with your legs together and your hands on your waist. Lunge with your legs away from you, opening your inner thighs. Start small: 5 lunges with each leg. Gradually increase the load and the 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 the space around you. Perform similar rotations for one minute. Gradually increase the load and the number of approaches.
IMPORTANT! Try to engage in gymnastics if there are contraindications to 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 that is used even when walking. If you gain weight, your hips are the first to suffer. To put them in order, a whole range of specific activities is needed.
- Run. You can do this exercise using a treadmill or simply running outside. Run regularly, at least 20 minutes a day. Monitor your heart rate and try to avoid overexerting your muscles.
- Cycling. Having a bicycle and riding it regularly will ensure the elasticity of your thighs and buttocks. Exercise daily, at least 20 minutes a day. Watch your breathing while driving and try to avoid overexerting your muscles.
- The bicycle is in a reclined position. If you don't want or don't have the opportunity to ride a regular or stationary bike, you can shape your hips at home on the floor. To do this, you need to lie face up on the floor, raise your hips and rotate your legs, simulating riding a bicycle.
IMPORTANT! Listed below are the most effective exercises that will put your hips in order in no time.
Caviar
You always want to highlight beautiful calves with elegant heels and, if you have problems in this area, hide them under pants or jeans. For calves, consider the easiest series of exercises you can do in the kitchen while preparing lunch or dinner.
- We pull up our socks. It is most convenient to perform this exercise sitting in a chair. Straighten your legs and start pulling on your toes one at a time, first one leg and then the other. There will be tension in the calf muscles. Perform the movement several times, alternating legs.
- We are on tiptoe. Stand upright and stand on tiptoe, fixing your body on top. Hold your body in this position for a few seconds and then lower yourself onto your feet.
- Boat. This exercise has been shown to be effective, but it is also the most difficult. To do it, you need to lie face down and stretch your limbs. Then relax, make a deep entry and begin to stretch your fingertips and feet upward. If you do the exercise correctly, your body will arch into a boat shape. Then begin to sway a little while continuing to stretch. There is tension in the muscles of the arms and calves.
IMPORTANT! If you overexert yourself, you can pinch a muscle. Therefore, it is necessary to start playing sports gradually.
Buttocks
Men love this part of the body very much and every woman wants her buttocks to be firm and have an attractive shape. Consider the exercises below. They will help you give life to her buttocks, burn subcutaneous fat and eliminate orange peel skin from her skin.
- Squats. Any squat has a beneficial effect on this part of the body, but to lift the upper thighs, use shallow squats. To do this, you need to spread your legs wide and bend down literally a few centimeters. Start small: 10 squats in a set. Gradually increase the load and the number of approaches.
- Lunges. With this exercise the entire line of the posterior muscles is pumped. Assume a straight posture with your feet shoulder-width apart. Take steps forward one at a time, kneeling, and then return to the starting position.
- Bridge. You should lie face up on the floor and put your arms along your body. To train your glutes, you must raise your body, as if you wanted to stand on a bridge. Raising the body, fix the position for a few seconds and then return to the original state.
IMPORTANT! We all lose weight in different ways, but if you do not 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 series of workouts and use auxiliary products and procedures.