To lose weight on your thighs in fitness, there are a lot of different exercises. However, you should not fanatically carry out each of them - a very competent approach is required here. Otherwise, your legs may even increase in volume due to pumped up muscles. To achieve weight loss, you need to perform a set of exercises, and not focus on one. You should also give the same load to all surfaces of the thighs - back, outer and inner. So, what exercises should you do to lose weight in your legs and thighs?
How to lose weight in your thighs and thighs at home
In order to remove cellulite in the thighs, you need to perform some exercises 3 to 4 times a day, two sets. It is recommended to gradually increase the load - perform up to 8 times in 4 sets.
- Stand up and begin to bend your knees, as if sitting on a chair or stool. The exercise should be performed slowly, do not squat deeply, a half squat is enough. Make sure your back is straight and your hands are on your waist.
- Stand on your left knee, but in such a way that it does not touch the ground. Keep your torso upright and tighten your abdominals. In this case, the projection of the exposed knee should be identical to the toes. Start to slightly lift your torso up a few cm, and then lower it again. Then repeat the exercise while standing on your right knee.
- Stand up and hold on to the back of a chair. Take one leg back, lift and bend your foot so that your heel is as forward as possible. Lower your leg, but don't place it on the ground. Repeat the exercise 20 times. Afterwards, change legs.
- An effective exercise for losing weight on your legs and thighs: sit on the mat, lean back and lean on your hands, extend your leg, straighten it, begin to pull your toe towards you, while lifting your heel off the ground. Repeat the exercise 15 times and then change legs.
- Get on your knees and straighten your legs so that they are parallel to the ground. This exercise will allow you to tighten your butt muscles well.
- Lie on your back, stretch your arms parallel to your body, straighten your legs and begin to raise/lower them.
- Lie on your side, extend your upper arm along your body, and place your lower arm under your head. Straighten your leg and lift it 45 degrees. Hold the position for 3 seconds and lower. Repeat the exercise 10 times. Then switch sides.
Swing your legs to the side
Fitness terminology interprets adduction as swinging the leg to the side towards oneself, and retraction away from oneself. Pulling the leg back with emphasis on the hands requires the implementation of a sports algorithm
- Take an equal position against a wall or other support.
- Fix your spine in a straight position.
- Point the toe of the limb forward.
- Repeat the swing 15-20 times.
Hip abduction is responsible for the effectiveness of the process aimed at processing the gluteus medius and minimus muscles. Since the hip joint works alone, it is important to start classes with a warm-up: this approach will protect against injuries, warm up the muscles, and prepare the joints for the load.
How to quickly lose weight in your legs and thighs
To get rid of excess weight in the hips and legs quickly, you should do some exercises. It is worth noting that these workouts will not take much time. For the best effect, you will have to perform them twice a day. So, how to make your legs and thighs lose weight:
- As a warm-up, walk in one place. For the first three minutes, walk only on the edges of your feet, and for the next 3 minutes, only on your toes.
- Use a jump rope. Jump for two minutes.
- Stand up and bring your feet together with your toes, put your hands on your belt. As you inhale, rise onto your toes and at the same time spread your arms out to the sides. Hold the position for three seconds, and then slowly return to the starting position. Repeat 10 times.
- Place your hands on your belt and begin squatting. As you bend your knees, extend your arms forward.
- Stand on one leg and raise up on your toes. If necessary, you can hold on to something, but do not lean.
Swings to work the gluteus maximus muscle
To work the large gluteal muscle fibers as effectively as possible, you need to perform fairly simple gymnastic exercises with leg swings in a backward direction. So, to perform this exercise, you must initially turn your face to the support and firmly grasp it with both hands. You just need to keep your back straight, like a ballerina.
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After this, you can begin to directly perform gymnastics.
- Slowly move one leg, straightened at the knee, back and raise it to the maximum possible height in the upward direction
- After this, return to the starting position and repeat this exercise again 10 times on each leg.
The correct execution of this exercise should be indicated by active tension in the gluteal muscles. Here, the main thing is to perform leg swings, using only the legs and hips themselves, the torso should always be in a straight position with a tucked and tucked stomach.
How to lose weight in your legs without building muscles
- While sitting on a chair/chair, pull your toes forward and turn them inward as much as possible and vice versa.
- Lie on your stomach and bend one leg, and then lift it as high as possible. Once completed, repeat with the other leg.
- Sit on the mat, lean back slightly and support the position with your hands. Stretch one leg forward and the other back.
- To get rid of excess weight in the hips, it is recommended to do the following exercise: sit on a mat, bend your knees. Hold your shins with your hands and try to push your knees apart. Then try to use a little physical strength to close your knees. Perform the technique for 40-60 seconds.
Swing your legs in a crossover
Regular treatment of the gluteal muscle will make the contour of the figure ideal. Backward leg swings from the lower block contain systematic stages of preparation:
- starting position - facing the machine;
- support on one of the feet;
- securing the working ankle in the cuff;
- smooth actions.
Crossover swings isolate the muscles of the inner thigh. In practice, they have no effect on weight loss; their main task is to correct the shape of the hips after a diet, increase turgor, and provide them with aesthetics. Movements can be performed both standing and sitting on the buttocks. It is important to hold the handle of the crossover with one hand: this will help you concentrate and maintain balance.
The abduction of the legs in a crossover resembles the spring movements of a pendulum and requires correct breathing tactics. Inhalation of air occurs with a one-time hip abduction, and exhalation is made only after returning to the starting position. During work, you should keep the body motionless and the limb as straight as possible.
We recommend reading: Bent-overs with a barbell while sitting
Other methods for losing weight in your thighs
Exercises for losing weight on legs and thighs sometimes do not bring quick results. In order to achieve maximum and quick results, it is recommended to use other methods:
- Anti-cellulite products. This includes creams that can be purchased at any cosmetic store. Give preference to products that contain caffeine and ivy extract.
- Massage. This is a great way to quickly get rid of cellulite. It is recommended to contact a massage therapist a couple of times a week.
- Special clothes. It will be effective for thick thighs. Such underwear will tighten excess folds, as a result of which problem areas of the body will be invisible.
30 days - and the butt will become elastic. Here is the training plan
Elastic, voluminous buttocks are trending. And even if genetics has not given you the shape you dream of, it can be corrected with exercise. You will need: 30 days, a training plan and a lot of desire. We'll give you the basics: an exercise plan.
Squats
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Squats remain a basic exercise for the buttocks. Yes, we won’t “open” America to you, but we will tell you about the workload. We start with the optimal amount. To begin with, 10 times, then every day we add 10, and so on up to 100 times a day. Don’t let this number scare you, you can diversify regular squats with other exercises. The main thing is to dial 100 times a day.
Gluteal bridge
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This exercise works not only the buttocks, but also the back of the thighs. How to do it:
- Lie on the floor and bend your legs at an angle of 90°.
- Press your heels into the floor and lift your hips up.
- Hold at the top for a few seconds and then return to the starting position.
- Remember: your upper back and shoulders should not be lifted off the floor.
Perform this exercise 10-15 times for 2-3 approaches. Remember to rest between sets.
Lunges
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Lunges, like squats, are one of the basic exercises for pumping up the buttocks and use the leg muscles. How to do it:
- Stand straight, legs slightly apart.
- As you exhale, take a step forward and transfer your body weight to your front leg.
- Make sure that the thighs and shins of both legs form a right angle.
- The back should be straight.
- Return to the starting position and repeat on the other leg.
Perform this exercise 10-15 times, 2-3 sets for each leg. Remember to rest between sets.
Plie
© jenny_belyakova/instagram.com
And this exercise perfectly pumps the inner thigh. It is also called an exercise for ballerinas. How to do it:
- Place your feet wider than your shoulders and turn your feet outward.
- Do a regular squat.
- Make sure your back is straight and your body does not lean to the side.
Perform this exercise 10-15 times for 2-3 approaches. Remember to rest between sets.
Swing backwards with a bent leg
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Back swings tighten the buttock muscles very well and the result will become noticeable after just two weeks of regular exercise. How to do it:
- Get on all fours.
- Raise your right leg with the knee bent.
- When your leg is up, tighten your buttocks.
- Return to the starting position and repeat on the other leg.
- Make sure that your neck and back are in line.
Perform this exercise 10-15 times, 2-3 sets for each leg.
Bonus
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- Don't forget to stretch. It will relieve muscles from pain after training and give them a beautiful shape.
- Nutrition. Protein is very important for muscles. Add meat, fish, eggs and cottage cheese to your diet.
- Cardio training. For starters, you can at least give up the elevator and take the stairs, or just walk.
Bottom line
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Choose exercises and do them every day. The main thing is that the total is 100 times. After a month, your buttocks will become more elastic and you must agree, this is much better than just nothing.
To become the owner of a toned figure, you don’t have to buy a gym membership. For those who have willpower and desire, there is this article: “If you don’t like gyms: 10 sites with free workouts to create an ideal body.”