The most effective leg weight loss exercises

If you want a quick answer: The best leg exercises for weight loss at home are: squats, lunges, and supine "cycling" exercises.

Problem areas and causes

Legs that lack elegance and definition are less likely to attract a man's attention. Every woman tries to slim down her figure, but not everyone can successfully lose weight without special exercises and aids. There are countless reasons for fat deposits in any part of the body, but I would like to highlight the main factors and identify the problem areas in that part of the body.Many times, the problem of thin legs is caused by the following reasons:

• The patient rarely moves and lacks an active lifestyle. This may be due to the specifics of the job, physical characteristics, or laziness.
• Low stress tolerance. When a person is continuously stressed, the body will try to stop its nervous state with the help of sweets and unhealthy but delicious foods.
• Physical tendency to obesity. If a person has a tendency to gain weight, this does not mean that the excess weight will spread throughout the body. Most often, some parts of the body are affected by completeness, and the legs are also included in this number. A woman may have shapely arms and a slim waist, but her lower body is out of proportion and needs adjusting.
• Overeating and eating greasy food at night. If a person has a good metabolism but does not eat correctly, he may not be overweight but will have problems with the fat layer in certain areas of the body.

Even if a person suffers from fat leg problems throughout their adult life, everything can be corrected regardless of age and financial status. This is desirable. Therefore, we first need to identify the problem areas on women’s legs and how to fix them at home:

• Inner thigh.
• Outer thigh.
• The calf is weak.
• Saggy buttocks and cellulite.

important! Treadmills and exercise bikes are ideal for training most problem areas of your legs, but these devices won't help you avoid cellulite and inner thigh problems.

inner thigh

Inner thighs are the most common problem for all women. You can have a perfect body but suffer from fat accumulation in this area. This is because the inside of the legs are rarely used when walking or even exercising. For this part of the body, you need to choose a specific set of exercises that you can do at home for the problem areas.You need to choose something that regulates biological processes without focusing on muscle tissue. Oxygenates tissues and focuses on burning fat deposits.Exercise set:

• squat. With your feet shoulder-width apart, sit as deep as you can in this position, bending your knees. This is a versatile exercise that works the core muscles of the legs, especially the inner thighs and glutes. During your next squat, place your palms on the problem areas of your legs and you'll feel them become active and tense. Start small: a set of 10 squats. Gradually increase load and number of approaches.
• Lunge. You have to lunge with one leg first and then the other. To do this, assume a standing position with your legs together and your hands on your waist. Lunge, legs away from body, opening inner thighs. Start small: 5 lunges per leg. Gradually increase load and number of approaches.
• Hip movement. Stand up straight with your feet shoulder-width apart and hands on your waist. In this position, make circular motions with your hips. Try to cover a larger radius of space around you. Do a similar spin for one minute. Gradually increase load and number of approaches.

important! If there are contraindications to strenuous training, try gymnastics. Gymnastics can normalize the body without severe stress. In this case, yoga or aerobics are also suitable.

outer thigh

Problems with the outer thighs are also common, but unlike the inner thighs, they are quicker and easier to resolve. This is the main muscle used even when walking. If you gain weight, your hips are affected first. To keep them organized, you need a series of targeted activities.

• running. You can do this exercise using a treadmill or running in the fresh air. Run regularly, for at least 20 minutes a day. Monitor your heart rate and try to avoid overworking your muscles.
• Cycling. Owning a bike and riding it regularly will ensure elasticity in your thighs and hips. Exercise every day, at least 20 minutes a day. Pay attention to your breathing while riding and try to avoid overexerting your muscles.
• The bicycle is in a recumbent position. If you don't want to or don't have the opportunity to ride a regular bike or exercise bike, you can sculpt your butt on the floor of your home. To do this, you need to lie on your back on the floor, lift your hips and rotate your legs, simulating riding a bicycle.

important! Listed above are the most effective exercises to get your hips back in shape in no time.

caviar

You always want to accentuate your beautiful calves with elegant heels, and if you have trouble with this, hide them under pants or jeans. For calves, consider the simplest set of exercises to do in the kitchen while preparing lunch or dinner.

• We pull up our socks. It is more convenient to do this exercise while sitting in a chair. Stretch your legs and begin pulling your toes at a time, first on one leg and then on the other. There will be tension in the calf muscles. Repeat this movement several times, alternating legs.
• We have to stand on tiptoe. Assume a standing position, standing on your toes and anchoring your body at the top. Hold your body in this position for a few seconds, then lower your feet.
• Boat. This exercise has proven to be effective, but it is also the most difficult. To do this, you need to lie on your stomach and stretch your limbs. Then relax, go deep in and begin to stretch your fingertips and feet upward. If practiced correctly, your body will arch into a boat shape. Then begin to wiggle slightly while continuing to stretch. Tense muscles in arms and calves.

important! If you exert too much force, the muscles may become pinched. Therefore, you need to start exercising gradually.

buttocks

Men love this part of the body very much, and every woman wants her buttocks to be firm and in attractive shape. Consider the following exercise. They will help energize your buttocks, burn subcutaneous fat and remove orange peel from your skin.

• Squats. Any squat will have a beneficial effect on this part of the body, but to strengthen your upper thighs, use shallow squats. To do this, you need to spread your legs and squat down a few centimeters. Start small: a set of 10 squats. Gradually increase load and number of approaches.
• Lunge. With this exercise, the entire line of the posterior muscles is pumped. Assume an upright position with your feet shoulder-width apart. Take one step forward at a time, kneel on one knee, and return to the starting position.
• bridge. You need to lie on your back on the floor and place your arms across your body. To train your glutes, you need to lift your body up as if you were trying to stand on a bridge. Lift your body, hold the position for a few seconds, and then return to your original position.

important! We all lose weight in different ways, but without exercising your limbs, you can achieve a slim but unattractive figure. To get rid of subcutaneous fat and cellulite, review your diet, develop an exercise plan and use supporting products and procedures.