Exercises for pumping leg muscles, losing weight for girls. Training program for a week with a description. Results and photos

Sometimes, dieting and rationalizing nutrition are enough for girls to lose weight, but in most cases, to lose weight in the leg area, a set of exercises is needed that can be easily performed at home.

How to quickly get rid of leg fat?

It should be remembered that fat, as a complex type of substance, is the main resource of the energy balance, therefore, it cannot be completely excluded from your diet. For weight loss in the leg area, athletes insist on the need for leg exercises at home. A number of exercises and workouts have been created for girls.

Each workout should combine strength training, cardio, and stretching.

Some coaches advise doing sports in the morning, after waking up, since such activities will have a positive effect on a person's well-being and will purposefully increase the metabolic rate for the whole day, while evening workouts will be able to remove excess calories only in the evening.

It should also be noted that each subsequent workout will be easier for a person, therefore, experienced experts recommend using dumbbells in practice, ranging from low weight to large weight. An excellent replacement for dumbbells is a rubber band, which can be purchased at any sports store.

To achieve the goal, you need to alternately combine different exercises. In order to quickly get a tightened effect on the legs, trainers advise strength training, since exercises of this kind make the muscles more expressive, and their contour becomes more noticeable.

You don't have to go to expensive gyms to lose fat from your legs. and fitness clubs, because it is quite possible to achieve success at home. The whole point of fast weight loss lies only in the exercise technique. Any trainer will tell you that doing the exercise correctly will definitely train a particular muscle group.

Workout regimen

Various exercises at home will be effective, as they are aimed at spending extra calories. It is easiest for girls to choose a complex for the legs, because it does not require a lot of space to perform it. It should be understood that fat is not locally removed, so the effect on the legs will not be immediately noticeable. Any efforts will not be in vain, and not subcutaneous, but visceral fat will be immediately burned.

The training regimen should include both strength and cardio exercises. If strength training is aimed at body relief, then cardio is for burning calories. If at home it is not possible to install a treadmill, then a jump rope will be an excellent replacement for this simulator. As you know, long jumps replace running.

To lose weight quickly and keep the body in good shape, experts advise doing three or four times a week.

More experienced professionals can do it every day.Moreover, such sports activities should not last more than an hour. The ideal workout plan would be 20 minutes of cardio and 35 minutes of strength training. It is imperative to finish physical activity with stretching. This set of strength exercises is aimed at burning fat on the legs.

Monday:

1. Warm up.
2. Classic squats - 20 times.
3. Simple forward lunges - 15 times on each leg.
4. Swing legs lying on your side - 10 times on each side.
5. "Glute Bridge" - 20 times.
6. Jumping rope - 60 times.
7. Stretching.

Tuesday:

1. Warm up.
2. Squats with the transfer of weight forward on one leg - 10 times on one leg.
3. Bulgarian lunges - 15 times.
4. "Scissors" - 25 times.
5. "Mollusk" - 10 times.
6. "Bicycle" - 20 seconds.
7. "Stool" - 2 sets of 10 seconds.
8. Stretching.

Wednesday:

1. Warm up.
2. Reverse lunges - 10 times on each leg.
3. Plie squats - 20 times.
4. Weighted squats - 15 times.
5. "Glute Bridge" - 15 times.
6. Stretching.

Thursday:

1. Warm up.
2. Plank - 20 seconds.
3. Jumping rope - 70 seconds.
4. Squats with dumbbells - 15 times.
5. "Scissors" - 30 seconds.
6. "Stool" - 3 sets of 10 seconds.
7. Stretching.

Friday:

1. Warm up.
2. Walking on the buttocks - 35 seconds.
3. Classic squats
4. Exercise "bike" - minute.
5. "Clam" - 20 seconds.
6. Plank (on the elbows) - 30 seconds.
7. Stretching.

Saturday:

1. Warm up.
2. Simple lunges on each leg - 10 times.
3. Bulgarian lunges - 10 times on both legs.
4. Plie squats - 15 times.
5. Elbow plank - 20 seconds.
6. Stretching.

Sunday:

1. Warm up.
2. Leg presses - 3 minutes.
3. Lateral lifts (in the prone position) - 8 times on each side.
4. Chair exercise - 2 sets of 10 seconds.
5. Side plank (one arm) - 15 seconds per side.
6. Stretching.

This set of leg exercises is suitable for every girl, and it is easy to do it at home. It will be difficult for a beginner to exercise every day, and to achieve the goal, he needs to do exercises every other day. After 2 weeks of training, it is recommended to increase the number of repetitions or add weights (dumbbells or rubber band).

If it is not possible to purchase dumbbells, they can be replaced with two bottles filled with water or sand.

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A set of leg exercises at home

Warm up

Every workout should start with a warm-up. This is an important part of the workout, thanks to which the subsequent exercises will be much more effective and the body will warm up completely. During the warm-up process, all muscles work, and the body is toned.

During this process, blood circulation improves and the heart rate increases.

The duration of the warm-up is different for each girl, so doctors advise to listen to your body. As a rule, the duration of this part of the workout does not exceed 20 minutes.

As an example of warm-ups, the following exercises are distinguished:

1. Running in place.
2. Rotation of the head, neck, shoulders and arms.
3. Jumping in place.
4. Tilts of the body forward, backward, sideways.

Classic squats

As strength exercises for the legs, classic squats are offered, for which girls do not need much space. It is quite possible to make them at home. It is advisable for professionals to perform this exercise additionally with a barbell or dumbbells.

Thanks to such squats, the girls work the gluteal and adductor muscles. Also, squats have a positive effect not only on the quadriceps, but also on the calf muscles. During squats, you need to pay attention to such points: the back should be flat, and the legs should be shoulder width apart.

Plie squats

This type of squat is aimed at working out the inner side of the thigh.

The correct execution of the plie squat technique is based on several principles:

1. Feet should be shoulder-width apart and feet slightly out.
2. In the starting position, go down.

Squats on one leg

The better known name for the one-legged squat is the pistol squat. This exercise is able to engage almost all the muscles of the legs (the quads and adductors are perfectly worked out).

This exercise is contraindicated for people with joint diseases and knee problems.

Weighted squats

To increase the effect, experts recommend using dumbbells as an additional weight. It is these weighted squats that will perfectly replace some machines. A barbell is perfect for this type of squat.

It should be understood that at the initial level, girls need a light weight, and a sharp increase in weight is fraught with spinal injuries. For beginners, the position of the bar at the level of the rear deltas is excellent.

Squat with the transfer of weight forward on one leg

This technique of doing squats is quite simple, because every girl can do this exercise. The squat technique involves almost all of the thigh muscles. Correct execution consists in bringing the leg back while squatting.

Lunges: Simple, Reverse, Bulgarian

Lunges are a fairly effective exercise in the fight against excess fat on the legs.

There are various forms and techniques of execution:

1. Simple (classic) lunges - perfectly train not only the buttocks, but also the hamstrings and quadriceps. To perform the exercise, you need to take a wide step forward (so that the angle of the bent leg to the floor is 90 degrees).
2. Reverse lunges - differ from the previous ones in that a step must be taken back.
3. Bulgarian lunges - are made using a low chair (can be replaced with a step). To do this, you need to throw one leg on the chair, and take a step with the other.

Such attacks are perfect not only for training legs, but also for giving a rounded shape to the buttocks.

Mahi

Leg swings are considered one of the most effective exercises for burning fat on the legs at home. It is believed that leg swings are suitable for quick weight loss in a standing position, but also do not forget that swings can be done lying down. This training element fights cellulite and removes the sides.

Standing leg swing options:

1. Swing your leg to the side - good for lifting the inner thigh. To do this, the girl needs to stand straight (preferably grab a wall or door) and smoothly, without jerking, raise her leg parallel to the wall.
2. Swing your legs back - train the back of the thigh and pump up the buttocks. This time, the technique of performing the exercise differs from the previous one only in that the swings must be done backward.
3. Swing forward - this time you need to stand sideways to the wall.

Climbs

The leg raises must be performed lying on the floor, which is much easier than the same exercise in the hang. It is considered a fairly simple exercise, and does not require any equipment to perform it.

Jumping

Jumping is almost the main element of cardio training, as they perfectly train an athlete's endurance. During jumping, the heart rate increases and blood circulation improves.

The jumping technique at home is quite peculiar and has various manifestations:

1. The usual classic jumping in place.
2. Jumping with elements of strength exercises.
3. Jumping using additional equipment (jump ropes, dumbbells).

"Scissors"

Exercise "scissors" perfectly stimulates the improvement of the condition of not only the muscles of the thighs, but also the press. With this exercise, you can achieve the appearance of the lower abs and slender legs. To do this, you need to lie down on the mat.

"A bike"

This exercise is considered the prevention of such a cosmetic defect as cellulite. Because of the improved circulation in the legs, exercise is great for getting rid of excess fat. A rug is required to complete. Lying on the floor, you need to secure your hands behind your head.Next, you need to raise your legs and begin to imitate cycling.

"Glute Bridge"

Glute Bridge or Pelvic Lift - is considered a very effective exercise for training the muscles of the glutes and the back and front of the thigh. Also works well for the core and calves. You need to lie on the mat with your back and bend your legs.

Then it is necessary to lift the body until a straight line is formed. To enhance the effect of the exercise, it is recommended to hold the body at the top point for 3-5 seconds.

"Mollusk"

The "clam" works great on the outer thighs. To do this, you need to lie on your side and bend your legs. Without spreading the feet, it is necessary to raise the upper leg in a bent position. For experienced athletes, it is advisable to use an elastic band.

"Chair"

Exercise "chair" is quite well-known and simple to perform.

There are various options for implementation:

1. Classic "chair" - performed with your back to the wall.
2. "Chair" using weights (dumbbells or water bottles) - this time it is performed without a wall.
3. "Chair" with an outstretched leg is also performed against a wall and resembles a "pistol" exercise.
4. "Chair" with a fitball and a wall (you need to fix the fitball between the wall and back).

Walking on the buttocks

Walking on the buttocks easily removes cellulite. You need to net on the floor and pull your legs in front of you. Then, alternately tighten the muscles of the buttocks and legs. During the exercise, it is advisable to keep the posture in the correct position.

Rise on toes

To train the calves, experts insist on lifting the body on toes. This exercise makes your calf muscles much stronger.

Lateral raises while lying down

To perform side lifts, lie on the mat. Starting position: lie on your side, legs together, the lower arm is extended in front of you, the upper one is bent behind the head. Then you need to raise your legs and shoulders together.

Leg press

To train your legs, you can do leg presses. This exercise is often done in the gym using a simulator. During this exercise, the knee joint is strained, which means that the exercise is contraindicated for people with joint diseases.

Fitball lessons

Fitball is considered a Swiss ball and will be a great tool for losing weight. With the help of a fitball, you can improve basic exercises such as planks, squats, push-ups, and others.

Leg dumbbell exercises

Dumbbells are an excellent sports equipment that will help you lose weight. Dumbbells, as an additional load, help to work out the muscles better. With dumbbells, you can perform exercises such as lunges, squats, jumps, plie, and others.

Plank

A great leg exercise that works for all girls is the plank. One of the benefits of exercise is that you can do it at home, and the effect of gym equipment is achieved. There are different options for slats: side, straight, on outstretched and bent arms, on both and one arm. With just one bar, you can lose weight pretty well.

You don't have to go to the gym to make your legs slimmer.

There are various effective exercises that you can do at home. With the help of the above set of exercises, you can easily lose weight and acquire a beautiful figure.

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Video: leg exercises at home for girls

Exercises for the legs at home, see the video:

The best exercises for pumping legs, find out in the video:

https://www.youtube.com/watch?v=VmqVCJJMxF8