Top 7 most effective exercises for losing weight on legs and thighs at home

Anatomy of the legs

The anatomical structure of the leg muscles consists of the following muscle groups: gluteal, thigh, and lower leg.

The largest muscles in terms of volume are the thigh muscles. It is in this area that the main fat layer is located. The loads should be primarily aimed at working the target muscle groups: the quadriceps femoris and biceps femoris. By targeting the muscles, you can achieve a beautiful and slender leg line.

Compliance with certain recommendations significantly influences the effectiveness of the exercises performed.

TOP 10 best exercises for legs - the most complete review in RuNet!

Weight loss for teenagers

Just a few years ago, the problem of overweight and obesity was primarily a problem for adults.
But now it has spread to children and adolescents and is becoming an epidemic. The problems of overweight and obesity in adolescents and the associated problems of weight loss for adolescents are extremely important. And often even more important than for adults, since excess weight in adolescence can lead not only to various pathologies, but also to the development of obesity in adulthood, disorders of adolescent puberty, and disorders in the development of his personality. A fat girl or a fat boy in adolescence often becomes objects of ridicule and even contempt, and answers to questions like “how to lose weight for a 12, 13 or 14 year old girl” or “how to lose weight for a teenager in the summer” become vital for them. Unlike numerous methods and programs for losing weight for children, there are significantly fewer programs for losing weight for teenagers, and they often have to independently turn to programs for adults (such as the Dukan diet, Elena Malysheva’s diet, Maggi, 6 petals, etc.). Many of these programs are completely inappropriate for teenagers and can lead to dangerous health consequences. But on the Internet they are constantly looking for, for example, how to lose weight for a teenager in a week - what can’t you do to quickly get in shape?

It is much easier to prevent the appearance of excess weight, for which you can use elements of the prevention of excess weight in children. But how can a teenager lose weight if, after all, time is lost and measures must be taken during adolescence?

General recommendations for performing the complex

• Start your workout by doing a warm-up. This is an important condition, as it will prepare the muscles, joints and ligaments for stress.
• Be careful when performing strength exercises if you are starting to exercise for the first time. Increase the number of repetitions smoothly and consciously.
• The musculoskeletal system of the legs and ligaments adapt to the load within several weeks. After this, you can practice fully and increase the number of repetitions.
• It is very important to alternate tension and relaxation. We always do tension while exhaling. You need to get used to doing this automatically.
• The number of exercises and repetitions performed, the pace of execution and other training parameters are not the same for everyone. Set your workout routine in such a way that you feel pleasantly tired after it.
• Sports doctors warn! There are often cases when a person gets injured when he immediately starts training too intensely. It is necessary to be able to distinguish between sore throat and injury

Attention! Each body is individual, so listen to yourself. You tailor the workout to suit you and your capabilities.

Cardio training

An integral part of your workout to lose weight in your legs and thighs is cardio. They can be added anywhere, for example, in the morning before work or school, or in the evening, or after training.

I recommend doing cardio on days when you don't have a gym workout, in the morning on an empty stomach.

Cardio can be done in different ways, for example:

• on a treadmill or just outside;
• exercise bike;
• stepper;
• jump rope;
• in a swimming pool.

Running and walking

I consider this option one of the most effective and interesting ways.
You don't have to do this in the gym, you can just go outside. The route can be built through a park, the shore of a reservoir, or simply through some beautiful places. Such training will be not only quick, but also interesting .

But you have to be careful with running. If you already have problems with your back or knees, then I do not advise you to run. If you don’t have such problems, then first buy special shoes, learn to run correctly, and only then rush like the wind. Even better, of course, would be to go on a special rubberized track. This way your joints will definitely be safe.

I wrote about how to walk along the path correctly here. In addition, you will need an article about what is more effective - walking or running; believe me, not everything is so simple on this topic.

Does an exercise bike help you lose weight in your legs?

It definitely helps. If you have an ordinary bicycle, then you can even go around the whole city and see many new places. If this is not possible, then an exercise bike in the gym or at your home would also be a good option.

Stepper training

Not a bad thing either, but not that miniature thing with pedals . Personally, I find it useless.

You will probably burn some calories, but it will be such a small number that it’s funny to even voice it.

It is better to use an orbitrack or a regular ladder . It will be much more effective.

But I would also like to warn you that such loads can build up your calves . If you have a predisposition to massive calves, then it is better to avoid this type of cardio. If you want to lose weight in your calves, I recommend reading this article.

Jump rope

Jumping rope is one of the most effective ways to burn calories. If you jump rope, you will burn calories even faster than your refrigerator empties. But be prepared for the fact that after 5 minutes of jumping your calves will burn like hell .

Fat is burned efficiently, but it won’t last you long, so I still recommend choosing jogging at a moderate pace.

Swimming

There is a lot of controversy about swimming.
Some say that it is ineffective, while others vote with both hands that you need to swim to lose weight. I will agree with both sides. It all depends on the person. As a guy who dedicated 8 years of his life to swimming , I can say that it is very difficult. But in order for it to become difficult for you, you must not swim in the doggy style, but adhere to the correct technique.

Going to the bottom like a stone is not the correct technique, so if you don’t know how to swim, then it’s better not to go to the pool.

The most energy-consuming and difficult style is butterfly. Even experienced swimmers (not from the word pilaf) do not always maintain long distances in this style.

I will give the next priority to freestyle - freestyle, also a heavy style. If you swim fast, then after 50-100 meters you will already feel tired.

Then I’ll highlight backstroke swimming , this is not such a difficult style, but it also burns calories well. But you need to swim not so that you have time to look at the pattern on the tiles in the ceiling, but so that you dream about how to swim to the end and not die.

Breaststroke is about the same. Grandmothers love to swim this style. They usually swim slowly, measuredly, looking around the entire perimeter of the pool. Of course I can understand them, it’s hard for them, after all, their age. But I don’t understand why young, energetic girls who want to lose weight swim the same way.

To lose weight, you need to make an effort , if you don’t do this, the fat won’t go anywhere.

If you still neglect swimming and don’t believe that this is a great way to lose weight, then read a separate article on this topic .

The most effective system of 7 exercises

The complex below, consisting of the best exercises affecting the legs, is quite popular in many types of training.
It is designed in such a way that it allows you to qualitatively work out the main muscle groups. Remember! You can achieve your goal only with regular training.

Plie squat

Works the leg muscles well with an emphasis on the inner thigh. This area needs a good load, as it is usually little involved in everyday life. It is in this part of the thigh that subcutaneous fatty tissue is usually developed, which can be difficult to cope with.

About the 5 most effective types of squats for the buttocks, see here.

1. We perform squats with a straight back. Arms are extended parallel to the floor.
2. Feet wider than shoulder width, toes turned slightly outward.
3. We do not do the squat completely - the knees do not go beyond the toes.
4. The pace is slow, breathing is free.

We start with ten repetitions. For an advanced level, we perform twenty exercises, with two to three repetitions. Rest for thirty seconds between sets.

Lunges

The most common movements for the legs. They form muscle relief and give slimness to the legs. The main load is directed to the hips and buttocks.

Lunges are among the TOP 10 most effective exercises for the buttocks.

1. Stand up straight, straighten your shoulders, lift your chin. Lower your arms freely.
2. Take a step forward so that your knee angle is ninety degrees.
3. Repeat the movement for one and the other leg twenty times. Do several approaches.

In order for the load to be greatest, the step should be as wide as possible.

As a variation of this exercise, walking with lunges can be used. This option is convenient to perform by walking in a circle with maximum amplitude, but without touching the floor with your knee. We don’t wave our arms, we don’t use the force of inertia. The entire load goes to the legs.

Swing your legs

They work perfectly on the thigh with emphasis on its front part, the gluteus maximus and gluteus minimus muscles. It is performed in several versions.

“Swings” take 4th place in our TOP exercises for the hips.

Option 1.

1. We get down on all fours with emphasis on our hands and knees.
2. We make swings with the leg slightly bent at the knee with maximum amplitude.

We perform twenty exercises for each leg with two to three repetitions. Rest for thirty seconds between sets.

Option 2.

1. We perform it while standing. The legs are slightly narrower than shoulder width.
2. Bend the leg at the knee at a right angle. Leaning against the table top or the back of a chair, we make swings with maximum amplitude.

We perform twenty movements for each leg with two to three approaches. Rest for thirty seconds between sets.

Exercise “Chair” (static)

A common exercise that gives a good load on all muscles. Great for burning calories. Static exercises are good because they give you the opportunity to work all the muscles in a short time.

The “chair” is best performed with the rest of the movements of the static circular complex.

1. Standing with our back to the wall, we step back half a step from it and begin to slowly lower ourselves, as if sitting on a chair.
2. In the hip and knee joints we repeat the bend of the chair structure.
3. Hold the pose for thirty seconds.
4. We rise and relieve tension from the muscles by finely shaking our feet and hands.

We do three approaches. There are lightweight and complicated versions of the “Chair”.

Stepping onto the platform

We strengthen the gluteus maximus and minimus, as well as the front and back of the thigh.

Those who are friends with the step platform do not have extra pounds. To increase the load, we take dumbbells in both hands, starting with the minimum weight. First, let's work out the execution technique. Learning to balance without dumbbells. There are several options for performing this exercise:

Read more about the effect of “Walking” on fat burning here.

Option 1.

1. We walk alternately with our right and left feet. Ten times with one leg, and the same number with the other.
2. Rest for thirty seconds and do several repetitions. The leg that first steps onto the platform should maintain a right angle at the knee. We do this due to muscle tension, and not due to the force of inertia.
3. We perform at a slow pace, then you can gradually increase the speed.

The number of repetitions is twenty times with the required number of repetitions.

Option 2. We perform fifteen steps with the right foot, then the same number with the left.

Standing on the platform with both feet, we increase the load by bending the leg at the knee and lifting the foot off the surface of the platform.

The result is a kind of double stepping.
On a note! Stepping onto a platform is the number one exercise for burning calories and creating a slim and toned silhouette.

Bike

The abdominal muscles, hips work, and the knee joints are worked out. Good for losing belly fat. A slender knee and hip area is formed.

You will find 3 more “Bicycle” options here.

“Scissors” has 4 levels of difficulty - depending on the physical fitness of the performer.

1. Lying on your back, place your hands behind your head.
2. We perform the exercise with emphasis on the lower back.
3. Raise your legs above the floor. Alternately bending our legs at the knee joints, we “ride a bicycle.”
4. We don’t hold our breath, we breathe freely.

We perform ten to twelve exercises with several approaches.
Rest for thirty seconds between sets. Attention! The more we lift our hips off the floor, the less stress on the abs and lower back.

Scissors

The hips and abs are effectively worked out.

1. We lie down on the floor. Raise your straightened legs, lifting them off the floor by fifteen centimeters.
2. At a fast pace we perform alternating swings of the legs. The movement resembles the movement of scissors.

We do it ten times with several approaches.

Do squats help?

Squats are the most popular fat burners and exercisers of all time.
Back in the Paleolithic era, women did squats in their caves while their husbands hunted mammoths. Therefore, you should not neglect them.

Squats are a heavy compound exercise that uses almost every muscle in our body. The more muscles involved in the work, the more calories will be expended to perform the work. Consequently, fat will burn faster .

You can squat in different ways, for example, with dumbbells, or with a barbell on your shoulders, or even in machines. But I recommend using exercise machines less and doing squats with free weights to lose weight; it’s more difficult, but more effective.

And again, don’t be afraid to use weights, it won’t make you a man with muscles the size of a skyscraper. On the contrary, this way you will put in more effort, so more energy will be expended and, as a result, more fat will be burned.

And, if it becomes hard for you after three squats and you think that’s enough, then stand in front of the mirror and squat there . Every time you want to stop and sit on the sofa, look at your legs in the mirror. This will motivate you to sit down a million more times.

You have to do a lot of squats. If it's hard for you, it means you're doing everything right. If you can no longer squat, then squat five more times. These five squats will be the most beneficial. Learn to overcome your laziness and you will achieve success.

But squats are not the only exercise in training for losing weight on legs and thighs. I'll tell you about the rest a little later.

How does the fat burning process occur?

Fat is distributed unevenly over the surface of the legs. His favorite areas are the lower part of the buttocks, the so-called “ears,” and the hips. The knee joints are also covered with a fairly large layer of fat and become like a ball. It also affects the calves, which take on a bottle shape.

Initially slender legs, under the influence of fat deposits, become voluminous and lose their attractive shape. Lumps of cellulite appear on them.

As soon as we begin to lose weight, the volume of fat in the leg area begins to decrease. Muscles are tightened and strengthened. A slender line of legs begins to emerge.

Does leg size decrease when you lose weight?

When you lose weight, your leg may shrink by one or two sizes. This is due to the fact that fat disappears from the body evenly: if you exercise and eat right, your feet will also lose weight. This is what will allow the leg size to decrease.

By following the basics of a balanced diet and purposefully doing exercises at home, you can cope with fat and gain slimness. Nutritionists and sports instructors emphasize that this problem must be solved in a comprehensive manner:

• Reducing caloric intake. Avoiding foods with excess calories. Inclusion in the daily menu of salads from fresh vegetables and herbs, boiled fish, cottage cheese. Dishes made from cereals, especially buckwheat, cooked in water with the addition of a spoon of any vegetable oil are healthy.
• Following the proposed system is the basis of your actions to lose weight in your thighs and buttocks. In addition, you can add exercise classes, dancing, swimming, and walking at a fast pace. This will help you lose extra pounds and strengthen your muscles.

If you use these methods, the volume of your legs will decrease by several centimeters every ten days. This is all you need to do to achieve results.

Basic principles of nutrition

You need to give up strict diets and strict restrictions, because along with the loss of body fat, muscle mass will also go away.
Don’t forget about health - due to a lack of vitamins, your health worsens, chronic and hidden diseases appear, and gastrointestinal diseases may appear. A balanced diet is healthier for your figure and health:

• Stick to a schedule of three main meals and two snacks. It is advisable to do this at the same time.
• Drink plenty of liquid - 30 ml per 1 kg of weight. Tea, coffee and juices are not included in this volume; only clean drinking water is taken into account.
• Keep salt use to a minimum. It retains excess fluid, the water-salt balance is disturbed and fat cells are not excreted with fluid, but settle in the form of cellulite on the buttocks and thighs.
• Eat carbohydrates for breakfast, fats for lunch, and protein for dinner. Snack on high-fiber foods.

In this case, it is necessary to exclude from the diet rich pastries, refined oils, semi-finished products, fast food, as well as sweet, fatty, fried and smoked foods. If you urgently need to lose weight by a specific date in a short period of time, you will also have to give up bananas, grapes, and all nuts. They are high in calories, but do not give you a feeling of fullness. In a normal situation, when there is nowhere to rush, you can consume these products in small quantities in the first half of the day.

Proper nutrition will help speed up your metabolism and start the process of losing weight, but correction of shapes and proportions can only occur during training.