If you want a quick answer: the best exercises at home to lose weight in the legs are: squats, lunges and the "bicycle" exercise while 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 help. The causes of fat deposition in any part of the body can be listed endlessly, but I would like to single out 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 job specifics, body characteristics 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 pounds will be all over the body. More often, certain parts of the body are affected by fullness, and the legs are included in this number. A woman may have nice arms and a slim waist, but her lower body is disproportionate and needs correction.
- Overeating and eating fatty and heavy foods in the evening. If a person has an excellent metabolism, but eats incorrectly, he may not be overweight, but 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 age and financial 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 buttocks and cellulite.
Important! To train most problem areas on the legs, the ideal option is a treadmill and an exercise bike, but this equipment will not save you from orange peel and inner thigh problems.
Inner thighs
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 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, aimed at the problem area.
You should choose a variety of activities that regulate biological processes without focusing on muscle tissue. To enrich tissues with oxygen and intensively burn fat deposits.
Set of exercises:
- Squat. Place your feet shoulder-width apart and in this position, squat 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 of your legs and you'll feel them come alive and tighten. Start small: 10 squats in a group. Gradually increase the load and the number of approaches.
- Lunges. It is necessary to jump first with one foot, then with the other. To do this, take a standing position, legs together, hands on the waist. Walk 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 approaches.
- Hip movement. Stand straight with your feet shoulder-width apart and 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.
IMPORTANT! Try to engage in gymnastics if there are contraindications for intensive training. Gymnastics can bring the body in order without serious stress. In such cases, yoga or aerobics are also suitable.
Outer thighs
The problem of the outer part of the thighs is also quite common, but unlike the inner part of the thighs, it is solved much faster and easier. This is the main muscle that is also used when walking. If you gain weight, your hips are the first to suffer. To put them in order, you need a whole range of targeted activities.
- Run. You can do this exercise using a treadmill or simply jogging in the fresh air. Jog regularly, at least 20 minutes a day. Monitor your heart rate and try to avoid muscle overload.
- Cycling. Owning a bike and riding it regularly will keep your thighs and butt supple. Exercise every day, at least 20 minutes a day. Watch your breathing while riding and try to avoid muscle strain.
- The bike is in a recumbent position. If you don't want or don't have the opportunity to ride a regular bike or 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! Listed above are the most effective exercises that will fix your hips in a short period of time.
Caviar
You always want to highlight your beautiful calves with elegant shoes with high heels and if you have problems in this area, hide them under pants or jeans. For calves, consider the easiest set of exercises you can do in the kitchen while preparing lunch or dinner.
- We pull up our socks. It is most convenient to do this exercise while sitting in a chair. Extend your legs and begin to pull 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 stay on our toes. Take a standing position and stand on your toes, fixing the body at the top. Hold the body in this position for a few seconds, then sit on your feet.
- Boat. This exercise is 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, take a deep breath and begin to stretch your toes and feet up. If you do the exercise correctly, your body will be in the shape of a boat. Then start rocking a little as you continue to stretch. There is tension in the muscles of the arms and calves.
IMPORTANT! If overexerted, a muscle can be pinched. Therefore, you should start playing sports gradually.
The rear
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 lift your butt, burn subcutaneous fat and remove the orange peel from your skin.
- Squats. 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 sit literally a few centimeters. Start small: 10 squats in a group. Gradually increase the load and the number of approaches.
- Lunges. With this exercise, the entire back muscle line is pumped. 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 should lie on your back on the floor and place your arms along your body. To train the back, you need to lift the body, as if you want to stand on a bridge. Raising your body, adjust 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 train your limbs, you can achieve a slim 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.