The most effective exercises for losing weight on your legs

effective exercises for losing weight on 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 slim, but not everyone succeeds in losing weight in their 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 problem areas in this part of the body.

Most often, the problem of slender 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 job, the characteristics of the body, or laziness.
  • Low stress resistance. 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 completeness, 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 requires adjustment.
  • Overeating and eating 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 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 age and financial situation. It would be desirable. Therefore, first we will determine the problem areas of women’s legs and ways to solve them at home:

  • Inner thighs.
  • Outer thighs.
  • Weak calves.
  • Loose 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 peel and problems on the inner thigh.

Inner thighs

The inner thighs are the most common problem for all women. You can have a perfect body, but suffer from fat 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 need to choose a number of activities that regulate biological processes without focusing on muscle tissue. To enrich tissues with oxygen and intensively burn fat deposits.

Set of exercises:

  • Squat. Place your feet shoulder-width apart and in this position, sit down as deeply as possible, bending your knees. 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 come to life and tense. Start small: 10 squats in one set. Gradually increase the load and number of approaches.
  • Lunges. It is necessary to lunge first with one leg, then with the other. To do this, take a standing position, legs together, hands on your waist. Lunge with your legs away from you, opening your inner thighs. Start small: 5 lunges on each leg. Gradually increase the load and number of approaches.
  • Movement of the hips. 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 a minute. Gradually increase the load and number of approaches.

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

Outer thighs

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

  • Run. 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 overexerting your muscles.
  • Cycling. Having a bicycle and regularly riding it 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 bicycle is in a recumbent position. If you don’t want or have the opportunity to ride a regular bicycle or exercise bike, you can shape your hips at home on the floor. To do this, you need to lie with 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 put your hips in order in a short period.


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

  • We pull up our socks. It is more convenient to do this exercise while sitting on a chair. Stretch your legs and begin to pull your toes one at a time, 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. Take a standing position and stand on your toes, fixing your body at the top. Hold your body in this position for a few seconds, then lower yourself onto your feet.
  • Boat. This exercise has been 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 entrance and begin to stretch your fingertips and feet upward. If you do the exercise correctly, your body will arch into a boat shape. Then begin to swing a little while continuing to stretch. There is tension in the muscles of the arms and calves.

IMPORTANT! If overexerted, a muscle may become pinched. Therefore, you need to 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 buttocks, burn subcutaneous fat and get rid of orange peel on your skin.

  • Squats. Any squats have a beneficial effect on this part of the body, but in order 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 one set. Gradually increase the load and number of approaches.
  • Lunges. With this exercise, the entire line of the posterior muscles is pumped. Take a straight stance with your feet shoulder-width apart. Take steps forward one at a time, dropping to one knee, then return to the starting position.
  • Bridge. You need to lie with your back on the floor and put your arms along your body. In order to train 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 original state.

IMPORTANT! We all lose weight in different ways, but if you don’t train your limbs, you can achieve 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.