The most effective exercises for losing weight on the legs

effective exercises to lose weight on the thighs

If you want a quick answer: the best exercises at home to lose weight on 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 slimmer, but not everyone manages to lose weight in the legs without special exercises and aids. The causes of fatty 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 of thin 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, body characteristics or laziness.
  • Low resistance to stress. When a person is under constant stress, the body tries to block his nervous state with the help of sweets and unhealthy, but tasty foods.
  • Physical predisposition to obesity. If a person tends to gain weight, this does not mean that the extra pounds will be distributed throughout 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 adjustment.
  • Overeating and eating fatty and heavy foods in the evening. If a person has an excellent metabolism, but does not eat properly, he may not be overweight, but may have problems with fatty layers in certain parts of the body.

Even if a person has suffered from the problem of fat legs all his adult life, everything can be corrected, regardless of his age and financial situation. That 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.
  • Loose butt 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 skin and problems on the inner thigh.

Inner thighs

The inner thighs are the most common problem among all women. You can have a perfect body, but suffer from fatty deposits in this area. This is because the inside of the leg is rarely used when walking or even exercising. 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 should choose a number of activities that regulate biological processes without focusing on muscle tissue. To enrich tissues with oxygen and intensely burn fat deposits.

Series of exercises:

  • Squat. Place your feet shoulder-width apart and in this position sit as deeply as possible by bending your knees. This is a versatile exercise that works the core muscles of the legs, particularly the inner thighs and buttocks. During your next squat, place your palms on the problem areas of your legs and you will feel them come alive and tense. Start small: 10 squats in a single set. Gradually increase the load and the number of approaches.
  • Slots. You have to throw yourself first with one leg, then with the other. To do this, stand with your legs together and your hands on your waist. Go forward with your legs away from you, opening your inner thighs. Start small: 5 lunges on each leg. Gradually increase the load and the number of approaches.
  • Hip movement. Stand straight 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 the number of approaches.

IMPORTANT! Try to get involved in gymnastics if there are contraindications to intense training. Gymnastics can put the body in order without significant stress. In such cases, yoga or aerobics are also suitable.

Outer thighs

The outer thigh problem is also quite common, but unlike the inner thighs, it is solved much quicker and easier. It is the main muscle used even when walking. If you gain weight, your hips are the first to suffer. In order to put them in order, a whole range of targeted activities is required.

  • Run. You can do this exercise using a treadmill or simply running in the fresh air. Run regularly, at least 20 minutes a day. Monitor your heart rate and try to avoid overworking your muscles.
  • Bike. Having a bike 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 riding and try to avoid overexerting your muscles.
  • The bike is in a recumbent position. If you do not want or do not have the opportunity to ride a bicycle or a regular exercise bike, you can shape your hips at home on the floor. To do this, you need to lie with your back on the ground, raise your hips and rotate your legs, simulating riding a bicycle.

IMPORTANT! Above are the most effective exercises that will put your hips in order in a short time.


You always want to highlight your beautiful calves with elegant high-heeled shoes, and if you have problems in this area, hide them under pants or jeans. For calves, consider the simplest set of exercises you can do in the kitchen when preparing lunch or dinner.

  • We pull up our socks. It is most convenient to do this exercise sitting in a chair. Stretch your legs and start pulling your toes in 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 tiptoe. Take a standing position and stand on tiptoes, fixing your body at the top. Hold your body in this position for a few seconds, then lower yourself to your feet.
  • 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 to rock a little while continuing to stretch. There is tension in the arm and calf muscles.

IMPORTANT! If overexerted, a muscle can become pinched. Therefore, you should start playing sports gradually.


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 your butt, burn subcutaneous fat and remove orange peel from your skin.

  • Squats. All 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. Start small: 10 squats in a single set. Gradually increase the load and the number of approaches.
  • Slots. With this exercise, the entire line of the posterior muscles is pumped. Assume an upright position with your feet shoulder-width apart. Take steps forward one at a time, dropping to your knees, then return to the starting position.
  • Bridge. You should lie with your back on the floor and put your arms alongside your body. To train your butt, 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 original state.

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