If you want a quick answer: the best exercises for losing weight in your legs at home are: squats, lunges and lying on the back "bicycle".
Problem areas and causes
Legs without grace and without clear lines are unlikely to attract the attention of men. Every woman tries to slim down her figure, but not everyone succeeds in losing weight in the legs without special exercises and help. The causes of fat accumulation 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 is related to:
- A person moves less and is deprived of an active lifestyle. This may be due to the characteristics of the work, the characteristics of the body or laziness.
- Low stress resistance. When a person is under constant stress, the body tries to suppress the 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, this does not mean that the extra pounds will be all over the body. 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 thin waist, but her lower body is disproportionate and needs correction.
- Overeating and eating fatty and heavy food in the evening. If a person has an excellent metabolism, but eats wrong, he may not be overweight, but there are problems with fat layers in certain parts of the body.
Even if a person suffers from the problem of oily feet throughout his adult life, everything can be fixed, regardless of age and financial situation. This would be desirable. Therefore, first we will determine the problem areas of women's feet and how to solve them at home:
- Inner thighs.
- Outer thighs.
- Weak calves.
- Loose hips and cellulite.
It is important! Treadmills and exercise bikes are ideal options for exercising most of the problem areas on the legs, but this equipment will not save you from orange peel and inner thigh problems.
Inner thighs
The inner thigh is the most common problem in 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 need to choose a special set of exercises that can be done at home, focused on the problem area.
You should choose a number of activities that regulate biological processes without focusing on muscle tissue. Enriching tissues with oxygen and intensively burning fat deposits.
Training set:
- Squat down. Place your feet shoulder-width apart and sit as deep as possible in this position, bending your knees. This is a versatile exercise that works the core muscles of the legs, especially the inner thigh and hip muscles. During the next squat, place your palms on the problem areas of your legs and you will feel them invigorate and tighten. Start small: 10 squats in one set. Gradually increase the load and the number of approaches.
- Lungs. First you need to lunge with one leg, then with the other. To do this, stand up, put your feet together, hands on your back. Open your inner thighs by moving your feet away from you. Start small: 5 lunges on each leg. Gradually increase the load and the number of approaches.
- Movement of the hips. Stand with your feet shoulder-width apart and your hands flat on your back. 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 the number of approaches.
IMPORTANT! If there are contraindications to strenuous exercise, try gymnastics. Gymnastics can regulate the body without serious stress. In such cases, yoga or aerobics are also suitable.
Outer thighs
The outer thigh problem is also quite common, but unlike inner thighs, it is much faster and easier to solve. It is the main muscle used even when walking. If you gain weight, your hips are the first to suffer. To put them in order, a number of purposeful activities are needed.
- Run. You can do this exercise using a treadmill or just running in the fresh air. Jog regularly for at least 20 minutes a day. Monitor your heart rate and try not to overload your muscles.
- Cycle. Owning a bicycle and riding it regularly will keep your hips and thighs flexible. Exercise daily, at least 20 minutes a day. Watch your breathing while riding and try not to overload your muscles.
- The bike is lying down. If you don't want to or can't ride a regular bike or an exercise bike, you can shape your hips on the floor at home. To do this, you need to lie on your back, lift your hips and rotate your legs, simulating riding a bicycle.
IMPORTANT! Listed above are the most effective exercises that will get your hips in shape in no time.
Spawn
You always want to emphasize beautiful calves with elegant high heels, and if you have problems in this area, hide them under trousers or jeans. Consider a collection of the easiest exercises that you can do in the kitchen while preparing lunch or dinner for calves.
- We pull up our socks. It is more comfortable to do this exercise sitting on a chair. Extend your legs and start pulling 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 stand on our toes. Stand up and stand on your toes, straightening your body from above. Hold your body in this position for a few seconds, then lower yourself to your feet.
- boat. This exercise is 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, take a deep breath and begin to stretch your toes and legs upwards. If you do the exercise correctly, your body will be in the shape of a boat. Then start to sway slightly as you continue to stretch. There is tension in the muscles of the arms and legs.
IMPORTANT! If there is too much tension, the muscle can become tight. Therefore, it is necessary to start exercising slowly.
Breasts
Men love this part of the body and every woman wants her hips to be firm and attractive. Consider the exercises below. They will help pump up your hips, burn subcutaneous fat and get rid of orange peel on your skin.
- Squat down. Any squat has 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 squat a few centimeters. Start small: 10 squats in one set. Gradually increase the load and the number of approaches.
- Lungs. With this exercise, the entire line of back muscles is pumped. Stand straight with your feet shoulder-width apart. Dropping to one knee, take one step forward, then return to the starting position.
- Bridge. You should lie on your back and put your arms on your body. To exercise your hips, you should raise your body as if you are standing on a bridge. Raise your body, fix 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 exercise your limbs, you can end up with a slim but unattractive body. To get rid of subcutaneous fat and cellulite, review your diet, create a series of exercises and use auxiliary products and procedures.