TOP 7 most effective exercises for losing weight on legs and thighs

Many women and men are sure that long, slender legs are a real indicator of beauty. If the shape or volume of the lower extremities is not satisfactory, this can be corrected.

In order to lose weight in your legs, you need to use not only a set of exercises, but also reconsider your food preferences. The guarantee of weight loss is contained in a simple formula: calorie restriction plus physical activity . By giving up high-calorie foods and regularly performing a set of exercises, you can quickly achieve excellent results, even at home!

Anatomy of the legs

The anatomical structure of the leg muscles is represented by the following muscle groups: gluteal, thigh, 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.

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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.

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.

Effective exercises for buttocks, thighs and legs for weight loss for 20 minutes a day

Sooner or later, almost all girls and women come to the desire to have toned, beautiful legs. But often these dreams are shattered by reality - no money for a gym, no special equipment, limited time for sports. And now goal number one is relegated to the background. Another vacation/New Year/birthday is coming, but “things are still there.”

To keep yourself in healthy shape, you don’t need millions and all the gym equipment. The main thing is regularity , pursuit of goals, a positive attitude and a realistic understanding of WHEN you will see the first results.

Regular exercise for the buttocks and thighs in the mornings/evenings for 20-30 minutes a day allows you to saturate your muscles with oxygen and leave you in a great mood, health and vigor. The basis of such training is: a good warm-up, multiple repetitions of exercises and not neglecting the cool-down.

Exercises for legs and buttocks for weight loss, consisting of a few simple steps every day, will prepare your legs not only for a certain season, they will always be “in parade” at any time of the year, 24 hours a day.

Warm-up

The main thing at this point is to warm up the muscles and joints well , prepare them for further stress, in order to avoid injuries and sprains. Various twisting and circular movements of the feet, knees, shoulders, elbows, and hands are good for joints.

You can warm up the heart muscle mainly with light cardio exercises:

Running in place;
Jumping rope;
Various jumps in place;
Dancing.

Also, an excellent warm-up option is shown in the video below:

Warm-up duration varies from 5 to 10 minutes , depending on how much time you have available.

Exercises for losing weight on your thighs at home consist of 5 simple movements. Let's look at each of them

Lying leg raise

The load in leg raises is distributed from the calves and thighs to the spine and latissimus dorsi muscles. Difficulty: medium . You can do it either with each leg alternately or with both legs at the same time.

Technique:

Lie on the floor (can be done on a bed) on your stomach, gaze directed forward;
As you inhale, lift your straight legs up to a distance of 30-45 centimeters from the floor;
As you exhale, return to the starting point.

Gluteal bridge

The gluteal bridge is a movement aimed at working out all the muscles of the legs together, and is especially good at lifting the gluteal muscles, giving them elasticity, forming a beautiful curve of the butt. Difficulty is average , you can increase it if you wish.

Technique:

Starting position - land on the floor on your back, legs bent at the knees, shoulder-width apart, located at a distance of 50-60 centimeters from the body, hands at your sides;
Inhaling, push your pelvis up so that your body is stretched out, freeze for a few seconds;
After exhaling, return to the initial state.

For detailed techniques, watch the video:

The steps should be repeated for 20-25 push-outs in 3-4 passes.

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.

We perform squats with a straight back. Arms are extended parallel to the floor. Feet wider than shoulder width, toes turned slightly outward. We do not do the squat completely - the knees do not go beyond the toes. 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.

Stand up straight, straighten your shoulders, lift your chin. Lower your arms freely. Take a step forward so that your knee angle is ninety degrees. 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.

Option 1. We get down on all fours with emphasis on our hands and knees. 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. Perform while standing. The legs are slightly narrower than shoulder width. 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.

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. In the hip and knee joints we repeat the bend of the chair structure. Hold the pose for thirty seconds. We rise and relieve tension from the muscles by finely shaking our feet and hands. We do three approaches.

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.

Option 1. We walk alternately with our right and left feet. Ten times with one leg, and the same number with the other. 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.

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.

Lying on your back, place your hands behind your head. We perform the exercise with emphasis on the lower back. Raise your legs above the floor. Alternately bending our legs at the knee joints, we “ride a bicycle.” 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.

We lie down on the floor. Raise your straightened legs, lifting them off the floor by fifteen centimeters. 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.

Top 10 exercises for slender legs and toned thighs

The presented exercises are suitable for home training and for training in the fitness room. If there is no suitable equipment at home (dumbbells, weights), it is permissible to use improvised items, for example, plastic bottles filled with water.

Squat

The best exercise for losing weight in your legs and strengthening your thigh muscles.
We stand up straight.
We take light dumbbells and hold them with straight arms on the sides of the hips.
We place our legs at shoulder level.
Keep your back straight and your shoulders straight.
We inhale and lower ourselves into a squat, and as we exhale we rise up.

You don’t need to sit down deeply, just up to a right angle at the knee joints is enough.
Avoid involuntary contraction of the hips inward.
You can add dumbbell curls to the biceps at the bottom of the squat. This will further strengthen your arm muscles.

Read more about squats for weight loss →

Side lunges

An exercise for complex hip development.

We stand up straight, the position of the feet is at shoulder level.
We put our hands behind our backs and clasp our palms together, keeping our back straight.
Inhaling, we take a wide step to the right, move our pelvis back and lower ourselves into a side lunge.
We don’t linger at the bottom point; exhaling, we return to the starting position.
We repeat the movement to the left.

To complicate the exercise, you can take a small dumbbell and lift it to your chest.

Learn more about the side lunge exercise →

Seated leg abductions

Exercise helps remove fat on the inner thighs.

We sit on the floor, bend our right leg, and pull our foot towards us.
Straighten and raise the left leg (5-7 cm from the floor).
With an exhalation, we move the left leg to the side, with an inhalation, we bring it to the starting position.
After 20 leads, change limbs and repeat.

When performing this exercise, we do not bend the knee of the “working” leg; we pull the toe towards us.

Lying leg raise

Exercise for the outer thighs.

We lie down on our right side, place our right hand with our elbow on the floor, and place our left hand in front of us for balance.
As you exhale, raise your left leg by about 50-60 cm, while inhaling, lower it, but do not place your toe on the floor.
When performing, do not bend the knee, keep the foot relaxed.
Repeat 20 times, turn over to the other side and repeat.

To increase the load, you can attach sand weights to your ankles.

Leg bending on all fours

Exercise for the back of the thighs.

We get on all fours and lower our elbows to the floor.
Straighten one leg back.
Holding it in this position, bend the shin as you inhale, and extend it as you exhale.
Having done the required number of times, repeat the same with the other leg.

To increase the load, you can use weighted ankle cuffs.

Bulgarian lunges

The exercise involves the hips and buttocks.
We put one leg forward a little, take the other one 1-1.5 meters back and place the toe on a platform (bench, chair, sofa, armchair, etc.).
We put our hands on the waist.
We inhale and lower ourselves into a lunge, exhale and return to the starting position.
The depth of the lunge is up to a right angle at the “front” knee.
We perform the exercise on each leg.

Read more about the exercise Bulgarian lunges →

Plie squats

This exercise is designed to work the inner thighs and gluteal muscles.

We place our feet wide, take a kettlebell (or any other load) and lower it to the groin.
Turn your socks out to the sides.
From this position we perform squats until the knees are at a right angle.
We lower ourselves into a squat as we inhale, and rise to the starting position as we exhale.

Leg extensions lying on your back

The exercise works the inner and outer thighs.

We lie with our backs on the floor, spreading our arms to the sides for better balance.
Raise your legs vertically and bring them together.
As you inhale, we move your limbs apart, and as you exhale, we bring them back to the starting position.
When doing this, do not bend your knees, but pull your toes towards the ceiling.

To make it more difficult, you can put sand cuffs on your ankles.

Jumping onto the platform

The exercise has a comprehensive effect on the entire lower body.

We prepare a stable platform no more than 50-60 cm high and stand in front of it.
With an exhalation we push off and jump onto the stand, with an inhalation we jump off.

We move energetically. To increase the load, you can pick up a light dumbbell or wear weighted cuffs on your ankles.

Swing to the sides

Exercise allows you to get rid of cellulite on the thighs.

We stand up straight, with our hands holding onto a wall or a stable piece of furniture.
Raise your left leg slightly in front of you (10-15 cm from the floor).
As you exhale, we perform a side swing, while inhaling, we smoothly lower the limb.

When doing this, do not bend your knee.
To increase the load, you can wear a sand weight on your ankle.

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.

A set of exercises for a beautiful butt

Exercise No. 1 - “Classic squats”

It is generally accepted that the most effective exercises for the buttocks and thigh muscles are various variations of squats, or squats.

The most effective exercises for the buttocks and thigh muscles are various squats.

To get the maximum possible benefit from these exercises, you can increase the load using different types of weights - from barbells and dumbbells to ordinary plastic water bottles. In addition, you can vary the position of your legs and the angle of your feet: the wider and more horizontal you place your feet, the more noticeable the load on the inner thigh muscles becomes. As soon as you bring your feet closer and spread your toes to the sides, the gluteal muscles begin to work.

Classic squats for buttocks (step 1)

We squat, trying to keep our back straight. We do not try to sit too low; the maximum effect is achieved if the angle between the legs and knees is about 90 degrees.

Classic squats for buttocks (step 2)

Classic squats - execution technique

Single leg squats are incredibly effective for your glutes. We squat on one leg and try to keep the other in front of us. The exercise reminds everyone of the well-known “pistol”.

Single leg squats

100 squats will help you find perfect buttocks:

Exercise No. 2 - “Sumo squats”

Sumo or plie squats are great for working your buttocks, inner thighs, and legs.

Step 1 - stand straight, legs wide.

"Sumo Squats" (Step 1)

Step 2 - squat, trying to keep your legs at a right angle. Maintain the pose for 5-10 seconds.

"Sumo Squats" (Step 2)

Exercise for the buttocks “Sumo squats” technique

Watch the sumo squat technique in the video:

Exercise No. 3 - “Squats “with support on a chair”

Single-leg chair squats will make your thighs and glutes burn. We stand with one foot on the floor and place the other on a chair.

We stand on one leg, put the other one on a chair

We squat on our feet. We try to keep our back straight and maintain balance.

Squat on your leg

To make it more challenging, grab small dumbbells.

Chair squats with dumbbells

Squats for legs and buttocks with support on a chair (video).

Exercise No. 4 - Raising the pelvis and extending the leg

Another good way to work the gluteal muscle is to lie on your back and lift your pelvis. At the same time, one leg bends at the knee, the second straightens. After several (usually four or eight) repetitions, the legs change.

Raising the pelvis and extended leg