If you want a quick answer: the best exercises to lose weight on your legs at home are: squats, lunges, and "bicycle" exercises while lying on your back.
Problem areas and causes
Legs that lack grace and clear lines are unlikely to attract a man's attention. Every woman tries to make her figure, but not everyone is able to lose weight in the legs without special exercises and aids. The causes of fat deposits in any part of the body can be listed endlessly, but I want to highlight the main factors, as well as identify problem areas in this part of the body.
Most often, the problem of weak legs is due to the fact that:
- A person moves a little and lacks an active lifestyle. This may be due to the specifics of the job, body characteristics or laziness.
- Low stress resistance. When a person is under constant stress, the body tries to block his nervous state with the help of sweets and unhealthy but tasty food.
- Physical tendency to obesity. If a person has a tendency to gain weight, it does not mean that extra pounds will be in the whole 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 slim waist, but her lower body is out of proportion and needs correction.
- Overeating in the evening and eating fatty and heavy food. If a person has an excellent metabolism, but does not eat properly, he may not be overweight, but have a problem with fat layers in certain parts of the body.
Even if a person has suffered from the problem of fat legs all his adult life, everything can be corrected, regardless of age and financial situation. It would be desirable. Therefore, first of all, we define 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 for exercising most problem areas of the legs, but this equipment will not save you from orange peel and inner thigh problems.
inner thighs
Inner thigh is 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 foot is rarely used when walking or even exercising. For this part of the body, you should choose a special set of exercises that can be performed at home, targeting the problem area.
You should choose a range of activities that regulate biological processes without focusing on muscle tissue. Enriching tissues with oxygen and intensively burning fat deposits.
A set of exercises:
- to sit downPlace your feet shoulder width apart and in this position stand as deep as possible, bend your knees. This is a versatile exercise that works the leg muscles, especially the thighs and glutes. During the next squat, place your palms on the problem areas of your legs and you will feel them come alive and tighten. Start small: 10 sit-ups in one set. Gradually increase the load and the number of approaches.
- Lunges. First you have to lift with one foot, then with the other. To do this, take a standing position, put your feet together, put your hands on your hips. Swing your legs away from you, opening your inner thighs. Start small: 5 kicks 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 space around you. Perform similar rotations for one minute. Gradually increase the load and the number of approaches.
Thank you! Try to engage in gymnastics if there are contraindications to intensive training. Gymnastics can keep the body in shape without serious stress. In such cases, yoga or aerobics are also suitable.
outer thighs
The problem of the outer part of the thigh is also quite common, but unlike the inner thighs, it is solved much faster and easier. It is the main muscle that is used even when walking. If you gain weight, the hips are the first to suffer. To organize them, a whole range of targeted activities is needed.
- run. You can do this exercise using a treadmill or just jogging in the fresh air. Walk regularly, at least 20 minutes a day. Control your heart rate and try to avoid excessive muscle strain.
- by bicycle. Owning a bike and riding it regularly will keep your thighs and glutes flexible. Exercise daily, at least 20 minutes a day. Watch your breathing while riding and try to avoid over straining your muscles.
- The bicycle is lying down. If you don't want to or can't ride a regular bike or an exercise bike, you can build your hips on the floor at home. To do this, you need to lie with your back on the floor, raise your hips and rotate your legs, simulating riding a bicycle.
Thank you! Listed above are the most effective exercises that will tone your hips in a short time.
Caviar
You always want to highlight your beautiful calves with stylish high heels, and if you have problems in this area, hide them under trousers or jeans. For calves, consider a simple set of exercises that you can do in the kitchen while preparing lunch or dinner.
- We pull up our socks. It is more convenient to do this exercise while sitting on a chair. Stretch your legs and start lowering your toes, 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. Take a standing position and stand on your toes, fixing the body upwards. Hold your body in this position for a few seconds, and then lower yourself to your feet.
- a boatThis exercise is effective, but also the most difficult. To perform it, you need to lie on your stomach and stretch your limbs. Then relax, make a deep entrance and begin to stretch your toes and legs upwards. If you do the exercises correctly, your body will take the shape of a boat. Then start rocking a little and continue stretching. There is tension in the muscles of the arms and calves.
Thank you! If it is too tight, the muscle can be torn. Therefore, you should start playing sports gradually.
Buttocks
Men love this part of the body very much and all women want their buttocks to be firm and attractive. Consider the exercises below. They will help pump up the buttocks, burn subcutaneous fat and remove orange peel from the skin.
- squats. Any squat on this part of the body is good, but to pump up the upper thighs, use shallow squats. To do this, you need to spread your legs wide and sit down literally a few centimeters. Start small: 10 sit-ups in one set. Gradually increase the load and the number of approaches.
- Lunges. With this exercise, the entire line of back muscles is pumped up. Take a straight position and spread your legs shoulder width apart. Take one step forward, drop to one knee, then return to the starting position.
- bridge. You should lie on your back on the floor and put your hands along the body. To train the buttocks, you need to raise your body as if you want to stand on a bridge. Raise your body, hold the position for a few seconds, then return to the starting position.
Thank you! We all lose weight in different ways, but if you don't exercise your limbs, you can end up with a lean but unattractive body. To get rid of subcutaneous fat and cellulite, review your diet, create a set of exercises and use auxiliary products and procedures.