The most common requests that women come to the gym with are: the desire to lose weight in the abdominal area and drying the lower body with a parallel increase in the size of the hips and buttocks. It is much easier for girls, following the recommendations of a fitness instructor, to improve the appearance of their figure than for men, for whom gaining muscle mass in the gluteal muscles is often an impossible task. When setting the goal of losing weight, female athletes need to not only engage in a well-designed training program, but also follow the rules of a healthy diet and lifestyle.
Unlike men, whose process of losing weight and building muscle will have results exclusively in the gym, representatives of the fair half of humanity can perform complexes both in the gym and at home. Despite the fact that both ways to pump up a female figure are effective, playing sports in the gym will allow you to achieve visible results after 3-4 weeks of regular training. In order to competently create a program to reduce the amount of subcutaneous fat in the legs and buttocks, the athlete must know which exercises are the most effective, what can be considered a direct contraindication for physical activity, and also what professionals think about female weight loss in general.
Features and mechanism of action of leg exercisers
Depending on the type of load created, the mechanism of action of exercise machines for the legs and buttocks varies. Manufacturers of such sporting goods classify their products into:
- strength (such exercise machines must be used to maintain overall muscle density);
- aerobic (or cardio, designed to strengthen the cardiovascular system and reduce weight);
- helping to increase the muscle mass of the athlete.
The main feature of exercise machines for fat burning and pumping legs is that, in addition to the target muscle group, they also use several secondary ones. This characteristic once again proves that local weight loss in one area of the body is impossible. The reduction in body fat during sports occurs evenly. For example, when walking on a stepper (one of the most effective exercise machines used for losing weight in the legs both at home and in the gym), not only the muscles of the lower body are worked out, but also the back is strengthened, the abs are tightened, and the cardiovascular system is trained.
Be sure to check out: Exercises and programs for weight loss in the gym Circular training: basic rules of training for girls Effective program for men in the gym: tips for beginners The most effective complexes for working out the hips and buttocks
How to lose weight in your legs in a week - 5 best strength training workouts
This set of exercises can be performed at home; ordinary dumbbells are perfect to enhance the effect on the legs and buttocks. For beginners, perform each exercise eight times in three approaches. Between approaches, relax the muscles for one minute. The number of repetitions should be gradually increased. For an average level of training - twenty times, from three to four approaches.
Squats with one dumbbell
We work on the hips with an emphasis on the inner surface.
4 more best types of squats with dumbbells here.
- The legs are spaced wider than the shoulders, the toes are slightly turned out, the back is straight.
- We lift the dumbbell from the floor, hold it in the area of the lateral surface of the thigh.
- We squat, bending our knees.
Lunge walking
The main load is received by the muscles of the buttocks and lower legs. Perfectly works the inner thigh.
the 5 most effective lunges for the buttocks here.
- We hold dumbbells in the area of the lateral surface of the knee joint. Legs slightly bent.
- We walk in a squat with wide steps.
Watch the video for more details:
Calf raise
All muscle groups of the legs work with an emphasis on the thigh and calf muscles. Excellent for removing fat from calves using the high-repetition method.
See also TOP 7 exercises for losing weight in the calf muscles.
- We hold dumbbells in our hands on both sides of our hips.
- Slowly we rise onto our toes and lower ourselves onto the surface of the entire foot.
As an option, you can place a small elevation of up to five centimeters under your socks. This will increase the load on the target muscles.
Stepping onto the platform
One of the most effective leg workouts at home. Stepping is included in the TOP 10 most effective exercises for the buttocks. You can start by doing this without using dumbbells. After a few days it is necessary to add a minimum weight. The muscles of the lower leg, thighs and buttocks are worked out perfectly. Walking is the number one most effective way to get rid of leg fat.
For detailed techniques and 3 types of execution, see here.
- Bend your right leg at the knee, take a step onto the platform and place it at a right angle.
- Due to muscle effort, we straighten our right leg and lift our left leg. We perform twenty exercises for the right leg. Then the same for the left leg.
We gradually increase the number of approaches, bringing up to sixty on each leg.
TOP 10 best exercises for legs - the most complete review in RuNet!
Barbell Squat
For those who want to increase the volume of muscle mass in their legs and give them noticeable relief, it is recommended to add a squat with a barbell to this complex.
Good for men. It primarily uses the hamstrings. We start the exercise with minimal weights, adding weights gradually.
You can find the most complete overview of all types of squats here.
We do squats until a right angle is formed in the knee joint .
For the beginner level – seven exercises of three approaches. Important! Take an individual approach! When planning your workouts, consider your age, weight, and level of physical fitness. You need to be especially careful about this if you are not of a young age and are overweight.
What are the contraindications for women?
Before starting training aimed at losing weight in her legs, a girl should make sure that she has no contraindications to playing sports. Otherwise, she risks not only getting the “reverse result” (the lower part of the body will increase in size, for example, when the body retains fluid due to kidney problems), but also significantly worsening her health. You should refuse to perform the complex if you have:
- hypertension 2 and 3 degrees;
- pregnancy;
- dysfunction of the genitourinary system;
- hemorrhoids;
- tumors, regardless of their etymology;
- disorders of the kidneys, liver and gall bladder;
- diseases of the cardiovascular system;
- movement coordination disorders;
- fractures or other injuries to joints and bones;
- disorders of the musculoskeletal system.
Important! If discomfort occurs during sports, a woman should immediately stop training and have her body examined as soon as possible.
Power training
Without forceful loads on the legs, it is impossible to achieve beautiful relief and firmness of the skin. Flabby, untrained muscles not only spoil the visual image, but also significantly affect the condition of the joints of the lower extremities. Therefore, a comprehensive program must include strength exercises for losing weight in the legs and thighs.
It is necessary to perform a set of strength exercises twice a week. You should not load your leg muscles more often. They need time to rest and recover.
Plie squat
Plie is a fairly simple exercise for losing weight on your legs and thighs, but it has many positive qualities. It must be included in any training program not only for the legs, but also for the buttocks and abs.
Place your feet slightly wider than shoulder-width apart, with your toes pointing slightly outward.
As you exhale, lower your buttocks down. Your knees should be pointing out to the sides at this moment. Keep your back straight and additionally try to tense your abdominal muscles. Adjust the depth of the squat depending on your personal capabilities and the condition of your knee joints.
Return to the starting position, but do not fully extend your knees. This will reduce stress on your joints without reducing muscle tension.
Repeat squats up to 20 times. After a short rest, you can do a couple more approaches.
Squats with leg raise
Combining a classic squat with a leg raise to the side, the external and internal muscles of the thighs, as well as the buttocks, are involved in the work. To get a good result, you must adhere to the correct squatting technique.
From a standing position, begin to slowly squat, moving your buttocks slightly back. When a squat is performed correctly, your knees will not go beyond the line of your toes.
As you rise, move your leg to the side. Don't stop alternating between squats and leg abductions as you lift.
On the next climb, move your other leg to the side. You need to perform at least 20 repetitions with each leg.
Lying leg raise
Any leg swing allows you to load different muscle groups in the thighs and buttocks. If you do swings from a lying position, you can work out the inner thigh area well.
Lie on your side and lean on the elbow of your bent arm, placing your hand under your raised head. Bend the lower limb at the knee.
Perform lifts with one leg, trying to hold it for a couple of seconds at the top point.
It will take up to 20 repetitions. Finish the lifts by keeping your leg elevated.
Lunge and swing leg to the side
Using lunges, you can load your legs quite well. Combining lunges with other actions will help increase the load.
Place your feet quite wide. Keep your hands on your waist. Try to keep your abs and buttocks tight.
Shift your body weight to one leg. Perform a squat, bending only your working leg.
When lifting, transfer the body load to the second leg, and lift the working one to the side.
Do at least 20 repetitions on one side. After a short rest, start working on the second one.
Where is it better to exercise: at home or in the gym?
Exercises for losing weight in your legs can be performed at home or in the gym, or you can combine two types of training, choosing the right load. A girl should choose the most suitable option for herself only after studying the positive aspects of each method of transforming the lower part of her body.
| Benefits of working out at the gym | Benefits of homeschooling |
| The need to pay money for a subscription is an additional motivation for the athlete. | The ability to work out a specific part of the body with a minimum set of sports equipment (dumbbells, barbells, weights, expanders, fitness bands, tourniquets). |
| The presence of a variety of equipment that can be used not only for weight loss, but also for subsequent tightening and stretching of muscles. | Save money on purchasing a subscription every month. |
| The ability to contact the on-duty fitness instructor located in the gym at any time for help in performing a specific exercise. | Save time on getting to the gym. |
| Option for personal training with a trainer. | No need to adjust to the opening hours of the gym and the fitness trainer conducting personal training. |
| Having other people exercising also provides additional motivation to lose weight. | No queues for exercise equipment, showers, sauna, and so on. |
Based on the comparison table above, we can conclude that home exercises are suitable for those who want to improve their figure, but do not have the financial or time resources to visit the gym. In all other cases, to achieve visible results in the shortest possible time, girls should give preference to training in the gym.
Cardio loads
However, even quite intense strength training is not able to cope with the fat layer on the legs on its own. In the fight against hated fat, it is imperative to include cardio exercises.
Of course, intense loads practically do not act selectively. But you can choose effective exercises for losing weight in your legs. Perform them up to three times a week, always alternating with strength exercises.
Any workout should begin with a warm-up. Before the cardio complex, pay attention not only to warming up the muscle tissue, but also the joints.
They bear the greatest load during jumping and running.
The complex may include:
- Jumping with or without a rope, which must be performed at least 100 times in one approach.
- Workouts on an exercise bike or treadmill, which should last at least 20 minutes or alternate with other types of exercise.
- Run at an average pace while maintaining even breathing.
- Intense squats or swings, which are best performed on a Tabata timer.
- Familiar strength exercises, but at a fairly fast pace.
Plie with leg swing
Such a symbiosis of movements can provide a good cardio load if performed quickly.
As you exhale, do a classic squat with your knees raised to the side.
As you rise, touch your hand to your opposite foot.
Switch sides every time you lift.
The main condition for the effectiveness of the exercise is the speed with which it will be performed. But don't forget about breathing. Try not to lose your rhythm and not let yourself get out of breath.
TOP best exercise equipment for pumping and tightening legs
For high-quality pumping and tightening of the lower body, girls should include in their training program exercises on the most effective machines for such purposes, according to professional athletes and fitness instructors.
In the hall
In the gym, the top equipment designed to improve the appearance of women's legs is:
| Training apparatus | Operating principle |
| Squat setup | The athlete, having previously selected the working weight and set the required angle of inclination of the base of the structure, stands facing the main part of the simulator. There are shoulder pads on the shoulders, with the help of which additional load will be created when squatting. |
| Hack squat machine | The girl sits in the exercise machine, leaning her back on the supporting surface, pressing her lower back tightly against the pillow. The angle of inclination of the body is standard and is optimal for an athlete of any height and build. There are special handles on the shoulders that create additional pressure on the legs during squats. |
| Angled leg press design | A woman sits in the exercise machine, leaning her back tightly against the supporting part of the structure. The legs are installed on a moving part, the movement of which is accompanied by the raising and lowering of the selected working weight. Changing the position of the feet while bending the legs allows you to work all muscle groups of the lower extremities. |
Important! The working weight for performing exercises in simulators should be selected for each woman individually, taking into account her initial parameters, her goal, physical fitness and contraindications.
At home
To reduce leg size at home, experts recommend that girls exercise on:
| Training apparatus | Principle of operation |
| Miniature stepper | A woman places her feet on movable plates, the movement of which imitates the movement of her legs while walking. To increase the effectiveness of training, the resistance of the mechanism can be increased. |
| Butterfly shaped leg expander | The legs must be placed in the holes of the sports equipment so that the spring mechanism is between the limbs. When spreading your legs to the sides, the maximum load will fall on the muscles of the inner thigh. |
| Exercise machines with a “sliding” mechanism | The athlete’s feet are placed on the pedals, tightly secured with straps. Hands must be placed on the handle, but not leaning on it. Due to natural efforts, the girl moves her lower limbs apart and closes them, thereby alternately using the inner and outer surfaces of her thighs. |
Important! Despite the fact that equipment for home training has a simple design, when performing exercises using it, you must strictly follow the standard algorithm, while observing safety precautions.
Leg slimming exercises in the gym
To begin with, I want to say that doing exercises on your legs is, of course, good, but you should also not forget about the rest of the muscles .
In addition, exercises on the same back, for example, also require quite a lot of energy. And as we have already found out, energy consumption is the true path to burning everyone’s hated fat.
To keep your legs not only thin, but also toned, I want to highlight the following exercises.
Squats
I already talked about them a little higher, so I’ll say it briefly. Squats should be your best friend, sister, brother, mother and father. This exercise is one of the best not only for losing weight in your legs, but also for pumping up your buttocks . And men love toned buttocks.
Lunges
There are simply endless options for performing this exercise.
They can be done both on the spot and in motion, with or without stepping back, simple and diagonal, with the leg suspended and a million other options.
The only and most important thing to remember is that the emphasis should always be on the heel and there should be a right angle at the knee.
Platform Leg Press
In principle, an exercise similar to squats. Many who have any problems with the spine replace them with squats, since the load on the spine is minimal. Here you can play with the placement of your feet. I put my legs wider - I used more of the inner surface of the thigh, I put it narrower - the outer one, you can even put your legs at the very top of the platform and pump up your thigh biceps.
Deadlift, deadlift, Romanian deadlift
Deadlifts can be classic (narrow leg stance) or sumo (wide leg stance). The movement is also reminiscent of squats, only here the barbell is not on the shoulders, but in the hands and you need to pick it off the floor.
Leg placement affects the working muscles in a similar way to leg placement in a platform press.
The deadlift and Romanian deadlift differ from the classic deadlift and sumo deadlift in that here our legs are straighter and we work mainly the hamstrings and buttocks.
These are the most effective exercises for losing weight in the legs. They fall into the category of basic exercises. There are also isolation exercises, which I will talk about below.
All of the above exercises can be done in any gym. If you have previously only seen the gym in pictures, I recommend that you start working out with a trainer. If you are going to train to lose weight in your legs at home, then I have prepared this material for you.
The most effective exercises in the gym
The vast majority of training programs for losing weight in legs involve girls performing exercises in a gym. According to experienced fitness instructors, the athlete will be able to achieve the desired result as quickly as possible by including the most effective types of loads in the complex:
| Exercise | Description |
| Standing leg curls with weights | Take a stable position. Place your feet apart from each other at a distance equal to shoulder width, your back is straight, your chin is raised. Place the bar on your shoulders so that the athlete’s head is located in the middle of the main part of the apparatus. Holding the barbell with your hands, bend your knees until your thigh is parallel to the floor, your knee should not go beyond the toe of your foot. Without staying in this position, return to the original position. The back should remain as straight as possible during the exercise. |
| Lunges with sports equipment | Stand up straight, take dumbbells in your hands or place a barbell with weights on your shoulders. Straighten your back, lean your chest slightly forward. As you exhale, put one leg forward and, bending both limbs at the knee, touch the floor with the other leg. The knee of the front leg should not extend beyond the foot, and the back should remain motionless. Without stopping at the bottom point, return to the starting position. |
| Lifting the buttocks from a lying position (variation of the exercise - statically holding the buttocks at maximum height from a horizontal position) | Lie down on a hard surface, bend your knees, place your feet on the floor, slightly moving them away from each other. Place a metal plate of working weight in the abdominal area, place your arms along the body. As you exhale, lift your pelvis off the floor, raising it as high as possible. After standing at the top point for as long as possible, slowly lower your buttocks and repeat the exercise the required number of times. |
Important! The number of approaches and repetitions of each exercise increases gradually and is controlled by a professional, and does not depend on the personal preferences of the athlete herself.
Workout for losing weight in the thighs (second round)
For the second round of HIIT training, additional equipment is also not required. Follow the exercise instructions to achieve your desired results. If the workout seems easy to you, you can complicate it with special leg weights or fitness bands. We recommend increasing the load gradually.
Before and after training to lose weight on your thighs, be sure to do a warm-up and cool-down: Ready warm-up and cool-down (stretching) for leg training.
Second round:
- Squat Jumps
- Side lunges with leg swing (right leg)
- Side lunges with leg swing (left leg)
- Half-lunge knee jump (right leg)
- Half-lunge knee jump (left leg)
- Narrow squat with side step
- Side step with forward kicks
Squat Jumps
How to perform: The starting position for performing the exercise is squatting. Hips parallel to the floor, knees turned outward, feet wider than shoulders. Make sure your back remains level, your knees are above your feet, and your hands are clasped at chest level. The body needs to be tilted forward and the stomach pulled in. Next, jump up sharply, helping yourself with your hands, then return to the starting position. After a jump, you must land on your entire foot, but try to land softly.
Benefits of the exercise: This is one of the best exercises if you want to lose weight in your thighs. Jumping squats will pump up the muscle groups of the legs, buttocks, strengthen the back and core muscles, and also reduce the volume of the hips. Exercise promotes active burning of calories.
Side lunges with leg swing
How to perform: The exercise is performed first on the right leg. The left leg remains straight during the approach. Take a side lunge on your right leg until your thighs are parallel to the floor, bend your back and touch your hands to the floor. Then come back and swing your right leg from a standing position. The next approach should be performed on the other leg.
Benefits of the exercise: Complicating regular lunges allows you to use the whole body during training. You will effectively work the buttocks, inner thighs, and outer thighs. This functional exercise helps you lose weight in your thighs and tone your legs much faster.
Half Knee Jump
How to do it: To perform this exercise, position yourself as if you were about to start on a treadmill. The supporting front leg is bent, the non-supporting leg is brought back and stands on the toe, the arms work in the opposite direction, as when running. From the starting position, you need to jump into a kick (swing) with your non-supporting leg, pulling your knee to your chest. Next, return to the starting position, landing softly from the jump. Keep your back straight and watch your hands. Perform the next approach on the other leg.
Benefits of the exercise: The exercise will do a great job of losing weight in the hips and will help strengthen the muscle groups of the legs. Also, intense exercise will reduce the size of your waist and abdomen, and will engage the abdominal and back muscles.
Narrow squat with side step
How to perform: The starting position of the exercise from the complex for losing weight on the thighs is a straight stance, the feet are located close to each other, the hands are folded in a lock at chest level. Perform a narrow squat, tilt your body slightly forward, your thighs reaching parallel to the floor. The knees do not extend beyond the toes. From this position, take a step back. The foot of the leg performing the step looks to the side relative to the supporting leg. Then return to the starting position and repeat on the other leg. Perform the exercise alternately on both sides.
Benefits of the exercise: This exercise statically and dynamically affects the hips and gluteal muscles, has a beneficial effect on the legs, and strengthens the muscle groups of the entire lower body. It also engages the core and back muscles.
How to exercise correctly
Depending on the result that a girl wants to achieve from her training, sports will have a number of features.
To remove excess fat
For effective fat burning, most of the complex should consist of cardio exercises (each of them should be at least 30 minutes) and exercises with minimal weights. In these types of workouts, it is the maximum number of repetitions that matters, not the increase in weight. The pulse during exercise should vary from 120 to 140 beats per minute.
To pump up the thigh muscles and calves
To increase muscle mass in the thighs and calves, girls should exercise anaerobically. It involves working with weights, strength exercises with weights and maintaining a heart rate range of 140-160 beats per minute.
To strengthen muscles and joints
During classes, in order to improve health and maintain current shape, the athlete needs to build on her own feelings (there are no limits to the pulse range). The complex itself should consist of multidirectional loads (cardio alternates with strength exercises). To strengthen muscles, a woman should decide on the working weight and use it in training without subsequent increase (typical for anaerobic exercise).
Recommendations for beginners
In order for training to lose weight in your legs to bring results in the future, and for the exercises themselves to be enjoyable and safe for health, newcomers to the sport must follow the basic recommendations:
- Gradually increase the load. This applies to both aerobic and strength exercises.
- Strictly follow the technique of performing basic exercises. If a novice athlete is unfamiliar with it, she should contact a fitness instructor before starting the complex.
- Combine strength and cardio exercises in each workout.
- During class, drink as much clean water as possible (at least 500 ml).
- Do not do more than 3-4 sets and 15 repetitions in the first month of training.
- Review your lifestyle, give up bad habits and follow the principles of proper nutrition.
Important! Before deciding on the need to lose weight, a girl should consult a doctor and undergo the necessary procedures to identify hidden dysfunctions of the body (for example, a blood test for hormones, ultrasound of the mammary glands, etc.).
Expert opinions
To form a complete picture of the correct approach to losing weight on women’s legs, the athlete should familiarize herself with the opinions of experts on this issue.
Daria Malchugina, fitness instructor
Daria believes that the most common mistake of novice athletes is their opinion that by working out for hours on a treadmill, their legs will lose weight faster. Cardio exercise must be combined with strength exercises. This is the only way a woman will be able to not only reduce the volume of her lower body, but also tighten the muscles in this area.
Anatoly Burkin, weight loss specialist
Anatoly is confident that weight loss, given the fact that it does not occur locally, requires an exclusively comprehensive approach. Intensive training in the gym should be accompanied by a transition to a healthy lifestyle, which involves giving up bad habits and following the principles of proper nutrition.
Stepan Razumov, fitness instructor
Stepan recommends that his clients measure the problem area in detail before starting the weight loss process. Subject to a systematic approach to training and nutritional adjustments, repeated measurements should be made after 2-3 weeks. Small results will become additional motivation for girls to continue working on their bodies.
Main conclusions
- Regardless of the place of training, a girl, before performing exercises to lose weight in her legs, should study the features and operating principle of the exercise equipment used to achieve her goal.
- With the help of the most effective exercises, according to professionals, the athlete will be able to reduce the volume of the lower body within 3-4 weeks after the start of training.
To minimize the risk of getting a “reverse effect”, women who want to correct their figure should observe the pulse range during exercise, alternate loads and not overload the body. To increase the productivity of training, it makes sense for an athlete to use the services of a personal trainer. He will not only correctly draw up a set of loads and a nutrition plan, but also, in order to avoid injuries, will monitor the correct execution of the exercises during the lesson.
What do you think are the most effective fat-burning workouts for the lower part of the female body? Share your opinion or tell a real weight loss story!
The best leg exercises for girls
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If you make the top 5 most effective leg exercises that should be performed in every workout, it will look like this.
- Squats.
- Deadlift on straight legs.
- Lunges.
- Leg press.
- Gluteal bridge.
These 5 exercises work great on all the muscles in your lower body, burn more calories, and are also beneficial for your daily activities.
For example, doing lunges will make it easier for you to climb stairs or run.
If your training program includes these exercises, you can add a little more isolation like step-ups or calf raises. Below are several options for training legs for different purposes that will help you create the figure of your dreams.
