The most effective exercises for losing weight in the legs

If you want a quick answer: the best exercises at home to tone your 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 thin, but not everyone manages to lose weight in her legs without special exercises and 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 the problem areas in this part of the body.

Most often, the problem of thin legs is due to the fact that:

• A person moves little and is deprived of an active lifestyle. This may be due to the specifics of the work, the peculiarities 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 food.
• 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. Most 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 slim waist, but her lower body is disproportionate and requires correction.
• Overeating and intake of 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 all his life, everything can be corrected, regardless of age and financial status. It would be desirable. Therefore, we will first determine the problem areas of women's legs and ways to solve them at home:

• Inner thighs.
• Outer thighs.
• Weak calves.
• Flabby buttocks and cellulite.

important! For training most problem areas in the legs, the ideal option is a treadmill and an exercise bike, but this equipment will not save you from orange skin 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 that 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 you can perform at home, targeting the problem area.

You should choose a range of activities that regulate biological processes without focusing on muscle tissue. For enriching tissues with oxygen and intense burning of fat deposits.

A set of exercises:

• Crouch down. Place your feet shoulder-width apart and in this position sit as deep as possible by bending your knees. This is a universal exercise that stresses the main 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 one set. Gradually increase the load and the number of approaches.
• Assaults. It is necessary to jump first with one leg, then with the other. To do this, take a standing position, legs together, hands on the waist. Lunge with your feet away from you, opening your inner thighs. Start small: 5 kicks 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 waist. In this position, make circular movements with the hips. Try to cover a large radius of space around you. Perform similar rotations for a minute. Gradually increase the load and the number of approaches.

IMPORTANT! Try to get involved 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 with the outer part of the thighs is also quite common, but unlike the inner part, it is solved much faster and easier. It is the main muscle that is used even when walking. If you gain weight, your hips are the first to suffer. To sort them out requires a whole range of purposeful activities.

• Run. You can do this exercise using a treadmill or simply run in the fresh air. Run regularly, at least 20 minutes a day. Monitor your heart rate and try to avoid muscle strain.
• Cycling. Having a bicycle and riding it regularly will ensure the elasticity of the hips and buttocks. Exercise daily, at least 20 minutes a day. Watch your breathing while riding and try to avoid straining your muscles.
• The bike is lying down. 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 trim your thighs in no time.

caviar

You always want to emphasize 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 that you can do in the kitchen while preparing lunch or dinner.

• We pull up the socks. It is more convenient to do this exercise while sitting in a chair. Extend your legs and begin to pull your toes one by one, first one foot, then the other. There will be tension in the calf muscles. Perform the movement several times, alternating legs.
• We're on our toes. Take a standing position and stand on your toes, fixing your body from above. Hold your body in this position for a few seconds, then lower yourself to your feet.
• A boat. This exercise is proven 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 entrance and begin to stretch your toes and feet up. If you perform the exercise correctly, your body will curve into the shape of a boat. Then start to rock a bit as you continue to stretch. There is tension in the muscles of the arms and calves.

IMPORTANT! If overstretched, the muscle can pinch. That is why you should start exercising gradually.

Rear parts

Men love this part of the body very much, and every woman wants her butt to be tight and have an attractive shape. Consider the exercises below. They will help you pump up your buttocks, burn subcutaneous fat and get rid of orange peel.

• 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 squat literally a few centimeters apart. Start small: 10 squats in one set. Gradually increase the load and the number of approaches.
• Assaults. With this exercise, the entire line of the back muscles is pumped. Take a straight position with your feet shoulder-width apart. Take one step forward, dropping to one knee, then return to the starting position.
• Bridge. You need to lie on your back on the floor and put your hands along the body. To exercise your buttocks, you need to lift your body as if you want to stand on a bridge. Raising your body, fix the position for a few seconds, then return to the initial state.

IMPORTANT! We all lose weight in different ways, but if you don't exercise your limbs, you can achieve a thin but not attractive body. To get rid of subcutaneous fat and cellulite, revise your diet, create a set of exercises and use auxiliary products and procedures.