If you want a quick answer: The best exercises at home to lose weight on your legs are: squats, lunges and "bicycle" exercises while lying on your back.
Problem areas and causes
Legs that lack beauty and clear lines are not able to attract the attention of men. Every woman tries to make her figure slim, but not everyone is able to lose weight in their legs without special exercises and help. Does not succeed. The reasons for the accumulation of fat 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.
Often, the problem of thin legs occurs due to:
- The person moves less and is deprived of an active lifestyle. This may be due to the specificity of the work, body characteristics or laziness.
- Low stress resistance. When a person is constantly under stress, the body tries to calm down his nervous state with the help of sweets and unhealthy but tasty food.
- Physical predisposition to obesity. If a person has a tendency to gain weight, it does not mean that extra pounds will be all over the body. Most often, some parts of the body are affected by fullness and this number also includes legs. A woman has beautiful arms. And may have a thin waist, but her lower body is inconsistent and needs adjustment.
- Overeating and eating fatty and heavy foods in the evening. If a person's metabolism is excellent, but he eats incorrectly, he may not be overweight, but may have problems with fatty layers in some parts of the body.
Even if a person has been suffering from the problem of thick legs all his adult life, regardless of age and financial situation, everything can be corrected. This would be desirable. Therefore, first we will determine the problem areas of women's feet and ways to solve them at home:
- inner thighs.
- Outer thighs.
- Weak calves.
- Loose buttocks and cellulite.
Important! For training 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 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 accumulation in this area. This is because the inner part of the leg is rarely used while walking or exercising. Goes. 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 need to choose a number of activities that regulate biological processes without focusing on muscle tissue. Enriching the tissues with oxygen and intensively burning fat deposits.
Set of exercises:
- Squat. Stand with your feet shoulder-width apart and squat as deeply as possible while keeping your knees bent in this position. 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 alive and tense. Start small: 10 squats in one set. Gradually increase the load and the number of approaches.
- lungs. It is necessary to jump first with one foot, then with the other. To do this, take a standing position, feet together, hands on your waist. Keeping your feet away from you, move forward while opening your inner thighsStart small: 5 lunges on each leg. Gradually increase the load and number of approaches.
- Movement of hips. Stand straight with your feet shoulder-width apart and hands on your waist. In this position, make circular movements with your hips. Try to cover a large area of the space around you. For one minuteRotate in the same manner. Gradually increase the load and the number of approaches.
Important! If there are contraindications to intensive training, try to engage in gymnastics. Gymnastics can put the body in order without serious stress. In this case, yoga or aerobics are also suitable.
outer thighs
The problem of outer thighs is also quite common, but unlike the inner thighs, it is solved very quickly and easily. This is the main muscle that is also used while walking. If you gain weight, the firstHips suffer. To get them in order, you need a whole range of targeted activities.
- Running. You can do this exercise using a treadmill or just running in the fresh air. Run regularly, at least 20 minutes a day. Monitor your heart rate and try to avoid putting too much strain on your muscles. Do it.
- Cycling. Owning a bicycle and riding it regularly will ensure the elasticity of your thighs and buttocks. Exercise daily, at least 20 minutes a day. Pay attention to your breathing while riding and avoid putting too much strain on your muscles. Try to avoid.
- The bicycle is in recumbent position. If you don't want to ride a regular bicycle or an exercise bike or don't have the opportunity, you can shape your hips at home on the floor. To do this, you need to lie on your back on the floor, with your hipsYou will have to lift up and rotate your legs imitating cycling.
Important! Listed above are the most effective exercises that will tone your hips in a short period of time.
fish eggs
You always want to highlight beautiful calves with elegant heels, and if you have problems in this area, hide them under trousers or jeans. For calves, consider the easiest set of exercises that you can do in the afternoon. Can do in the kitchen while preparing meals or dinner.
- We pull up our socks. It is more convenient to do this exercise while sitting on a chair. Spread your legs and begin to pull your toes one by one, first one foot, then the other. In the calf musclesThere will be tension. Do this several times, alternating legs.
- We are standing on our toes. Take a standing position and raise your body at the top by standing on your toes. Hold your body in this position for a few seconds, then lower yourself down onto your feet.
- Boat. This exercise has been proven to be effective, but it is also the most difficult. To do it you have to lie on your stomach and stretch your limbs. Then relax, go deeper and extend your fingers and legs upwardStart off. If you do the exercise correctly, your body will be in the shape of a boat. Then begin to swing slightly while continuing the stretch. The muscles in the arms and calves are tense.
Important! If overexerted, muscle strain may occur. Therefore, you need to start playing sports gradually.
buttocks
Men like this part of the body very much and every woman wants her buttocks to be firm and attractively shaped. Consider the exercises given below. They will help pump up your buttocks, burn subcutaneous fat and get rid of the orange peel on your skin.
- Squats. Any squats have a beneficial effect on this part of the body, but use shallow squats to pump the upper thighs. To do this, you need to spread your legs wide and squat literally a few centimeters. SmallStart with: 10 squats in one set. Gradually increase the load and the number of reaches.
- lungs. This exercise pumps the entire line of back muscles. Take an upright stance with your feet shoulder-width apart. Step forward one step at a time, bending at one knee, 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 buttocks, you need to lift your body up, as if you were to stand on a bridge. Fix the position for a few seconds while lifting the body, then return to the original position.
Important! We all lose weight in different ways, but if you don't train your limbs, you can end up with a skinny, but not attractive, body. To get rid of subcutaneous fat and cellulite, Review the diet, create a set of workouts and use supporting products and procedures.