The most effective exercises to lose weight in your legs

If you want a quick answer: the best exercises at home to lose weight in your legs are: squats, lunges and the "bicycle" exercise lying on your back.

Problem areas and causes

Dull legs and clear lines are unlikely to attract men's attention. Every woman tries to lose weight, but not everyone can lose weight in their legs without exercise 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 with slender 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 its 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 spread throughout the body. Most of the time, certain parts of the body are affected by fullness, and the legs are included in that number. A woman may have graceful arms and a thin waist, but the lower part of the 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, they may not be overweight but have problems with layers of fat in certain parts of the body.

Even if a person has suffered from the problem of fat legs throughout their 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 part of the thighs.
• Weak calves.
• Loose buttocks and cellulite.

Important! To train most problem areas of the legs, the ideal option is a treadmill and an exercise bike, but this equipment will not save you from orange peel and problems with the inner thigh.

Inner thighs

Inner thighs are the most common problem for all women. You can have a perfect body, but suffer from fat deposits in that area. This is because the inner leg is rarely used when walking or even exercising. For this part of the body, it is necessary to select a special set of exercises that can be performed at home, aimed at the problem area.

You need to choose a series 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, 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 the next squat, place your palms on the problem areas of your legs and you will feel them come to life and tense. Start small: 10 squats in one set. Gradually increase the load and number of approaches.
• Lungs. It is necessary to move forward first with one leg and then with the other. To do this, stand with your legs together and your hands on your waist. Step forward with your legs away from you, opening your inner thighs. Start small: 5 lunges on each leg. Gradually increase the load and number of approaches.
• Hip movement. Stand 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 number of approaches.

IMPORTANT! Try gymnastics if there are contraindications to intense training. Gymnastics can put your body in order without much stress. In these cases, yoga or aerobics are also suitable.

Outer part of the thighs

The problem of the outer thighs is also quite common, but, unlike the inner thighs, it is resolved much faster and easier. This is the main muscle used even when walking. If you gain weight, your hips will be the first to suffer. To put them in order, you need a whole range of targeted activities.

• Run. You can do this exercise on a treadmill or simply run 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 walking and try to avoid overexerting your muscles.
• The bicycle is in a recumbent position. If you don't want or don't have the opportunity to ride a regular 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 bring your hips in order in a short period.

Caviar

You always want to highlight beautiful calves with elegant high-heeled shoes, and if you have problems in this area, hide them under trousers 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 on a chair. Stretch your legs and start pulling your toes one at a time, first one leg, then the other. There will be tension in the calf muscles. Perform the movement several times, alternating legs.
• We stand on tiptoe. Stand upright and stand on your toes, fixing your body at the top. Keep your body in this position for a few seconds and then lower yourself.
• Boat. This exercise has 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, 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 start rocking a little while continuing to stretch. There is tension in the muscles of the arms and calves.

IMPORTANT! If exercised too much, a muscle can become compressed. Therefore, you need 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 pump up the buttocks, burn subcutaneous fat and eliminate orange peel from the skin.

• Squats. Any squats have a beneficial effect on this part of the body, but to increase the upper thighs, use shallow squats. To do this, you need to spread your legs wide and squat down literally a few centimeters. Start small: 10 squats in one set. Gradually increase the load and number of approaches.
• Lungs. With this exercise, the entire line of the posterior muscles is pumped. Stand in a straight posture with your feet shoulder-width apart. Take steps forward, one at a time, supporting yourself on one knee and then return to the starting position.
• Bridge. You need to lie on your back on the floor and place your arms along your body. To train your glutes, you need to lift your body, as if you want to stand on a bridge. Lifting 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 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 workouts and use auxiliary products and procedures.