Leg exercises are the most popular among girls who set out to lose weight through physical activity. Some seek help from a fitness instructor in the gym, others decide to master effective complexes at home. Both approaches deserve attention and some knowledge before training.
General recommendations for performing a set of leg exercises
Leg exercises for weight loss are performed at an intense pace, with a large number of repetitions for several approaches and breaks between them of 20-30 seconds. At the same time, classes should be started without weights, using only your own body weight.
As the strength and endurance of the muscles grow, it is recommended to include in the complex exercises with dumbbells, an elastic band, or use weights on the legs: from 0.25 kg to 5 kg for each leg. It is worth remembering the golden rule for beginners: it is necessary to strictly follow the technique of performing each element of the exercise in order to avoid injuries and sprains.
Breathing should be under control during exercise: an exhalation is always made on effort, and in a negative phase, that is, when returning to the starting position, inhalation.
Things to do and prepare before starting the exercises:
- Comfortable sports shoes if you are exercising in the shared gym. You can practice barefoot or in socks if the complex is performed at home or in a separate gym on a special coating.
It is important to perform leg exercises for weight loss in comfortable shoes. - Elastic leggings and a loose top that do not hinder movement and do not interfere with the concentration on the muscles.
- Clean filtered water should be drunk in small sips, if desired, between sets.
- Do a cardio workout in the form of jumping, running in place or walking intensively with a high hip lift for 5 minutes.
If the goal of exercise is to lose weight, you should adhere to certain dietary rules, namely, observe a deficit in calories from food and drinks per day.
To do this, the base metabolic index is calculated using formulas (for example, Harris-Benedict, Mifflin-San Geor or Ketch-McArdle) or using online calculators. It is recommended to subtract 200-500 kcal from the resulting figure, depending on the intensity of the exercise and the desired time frame for losing weight.
The most effective system of 7 exercises for girls
Having beautiful slender legs is the dream of any girl. A complex of effective exercises does not require special skills, special sports equipment and supervision by a coach. In fitness, there are many exercises that use your own body weight.
They are practical and functional, since those muscle groups are involved that are used during daily stress in everyday life. These are mainly quadriceps, thigh biceps, gluteal muscles, lower leg muscles. The main condition is to have internal motivation to achieve the goal and 30-50 minutes of free time 3-4 times a week.
Squat "Plie"
The Plie squat exercise came to fitness from ballet.
Execution technique:
- Legs must be placed much wider than shoulder width, the socks should be turned to the sides as much as the ankle joint will allow, but not less than 45about... Put your hands on your belt or bend, hands in the lock, in front of you. Alternatively, you can place a chair in front of you and lean on the back to maintain balance.
- The shoulders should be pulled back, the shoulder blades should be brought together, the back should be kept straight. Imagine the back of the head and spine touching a wall. Keep your chin parallel to the floor.
- Squat until your thighs are parallel to the floor. In this case, the knees should "look" at the toes.
- You should return to the starting position, focusing on the heels.
It is recommended to perform the exercise 16-20 times in 4 sets.
Swing your legs
Exercises on the legs should be performed until there is a strong burning sensation in the working muscles. For weight loss, the system of multi-repetitive exercises at an intense pace has proven itself well. Kicking is no exception. There are many variations of swing in fitness, but all of them are aimed at strengthening the muscles of the legs and buttocks.
Swing bent leg up:
- You need to get on all fours on the rug, your back is straight, your gaze is directed downward.
- Raise your bent leg up so that the heel extends to the ceiling.
- Perform swings without unbending the leg at the knee joint and without touching the floor with the knee.
Swing straight leg:
- You need to get on all fours on the rug, your back is straight, your gaze is directed downward.
- Raise and straighten one leg, swing it, directing the heel towards the ceiling.
Swing bent leg to the side:
- You need to get on all fours on the rug, your back is straight, your gaze is directed downward.
- Take the leg to the side, without unbending at the knee, while trying to raise it so that the thigh of the working leg is parallel to the floor.
Swing to the inner thigh:
- Lie on your side, legs straight, raise your torso, leaning on the forearm of one hand, the other on the belt. Place your upper leg in front of the knee of your other leg.
- Slowly, concentrating on the work of the muscle, lift the lower leg up towards the ceiling. The body must remain stationary.
It is recommended to perform all swing exercises 15-20 times with each leg in 4 sets.
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One of the main exercises that helps to strengthen all the major muscles in the lower body. It involves at least 13 muscles, including the stabilizer muscles.
Execution technique:
- Legs should be placed shoulder-width apart, back straight, hands on the belt, chin parallel to the floor.
- Make a wide lunge back with one leg, dropping your knee, but not touching the floor. In this case, the knee of the supporting leg should not protrude onto the toe. Do not tilt the body forward.
It is recommended to perform the exercise 15 times with each leg in 4 sets.
Exercise "Chair"
The highchair is a static exercise aimed at working out the quadriceps, hamstrings, glutes, back and abs.
Execution technique:
- It is necessary to rest your back on the wall and take a step forward, without lifting your back from the surface, feet shoulder-width apart, feet parallel to each other. Put your hands on your hips.
- Lower the pelvis down to parallel with the floor, as if you need to sit on a chair, but the angle between the lower leg and the thigh should be 90about... In this case, the back, shoulders, and the back of the head are pressed against the wall.
- You should "sit" in this position for at least 30 seconds for beginners, 1 minute or more for trained girls.
Stepping onto the platform
Leg exercises for weight loss cannot be imagined without a basic exercise - stepping onto the platform. If the workout is done at home, you need to make sure that the support on which the step will be performed is stable and strong.
Execution technique:
- It is necessary to place one leg straight on the platform over the entire foot.
- Raise the body to the platform using the biceps of the thigh, gluteal muscles and quadriceps of the supporting leg on the platform. The other leg is relaxed. Take-off from the rear leg should be avoided or minimized.
- It is important to keep your lumbar arch and lean forward slightly to maintain balance.
It is recommended to perform the exercise 15 times with each leg for 3-4 sets.
A bike
A bicycle is an effective dynamic exercise for burning fat in the thigh area, as well as for working out the rectus and oblique muscles of the press.
Execution technique:
- You need to lie on your back and put your hands on the back of your head, turn your elbows to the sides.
- Bend your knees and raise them until the legs are parallel to the floor.
- To rise on the shoulder blades and first pull the elbow of the right hand to the left knee, and the elbow of the left hand to the right knee, while fully straightening the other leg; an imitation of cycling with air pedals is created.
- The exhalation is done on twisting.
It is recommended to perform the exercise at a fast pace 20 times with each leg in 3 sets.
Scissors
Scissors are a useful exercise for weight loss in the outer thigh area, but the main focus is on the abdominal muscles.
Execution technique:
- You need to lie on your back, press your lower back to the floor, place your hands on your sides along the body.
- Tighten your back and abs by lifting both legs off the floor and crossing them one over the other.
- To increase the load, as you alternately change the position of the legs, raise your legs to an angle of 90about in relation to the body and lower to an angle of 15about to the floor.
It is recommended to perform the exercise at a fast pace for 30 sec-1 min in 3 sets.
Exercises for ballerinas for fast weight loss in legs
Leg exercises for weight loss are included in the complex of physical training for ballerinas. For convenience, it is recommended to do the exercises with socks or bare feet. To maintain balance, you must have a support on hand, such as a chair with a back.
Exercise 1 "Toe Rise"
Starting position: you need to stand straight, heels together, socks apart, put your shoulders back, and put your chest forward, put both hands on the back of a chair, slightly tilt your body forward. From this position, you should rise to your socks as high as possible, at the top point, strongly strain the buttocks and the muscles of the back of the thigh. It is recommended to do 30 reps at a medium pace without interruption.
Exercise 2 "Deep plie"
Starting position: you need to stand sideways to the chair and put one hand on its back, and the other on the belt. Put your feet wider than your shoulders, turn your socks and knees to the sides. Deep squats should be performed until the hips are parallel to the floor.
In this case, the load is distributed to the inner and outer thighs. It is recommended to do 30 reps at a medium pace without interruption.
Exercise 3 "Batman"
Starting position: the same as in the "Deep plie" exercise. Put your feet together, turn the socks to the sides. Take your straight leg away from the chair and put it on your toes. It is necessary to swing the leg to the maximum height and return to the starting position.
In this case, the back is straight, and the pelvis is motionless. The supporting leg remains straight. This movement engages the adductors and outer thigh, calf muscles and deep gluteus muscles on both legs at the same time. Recommended for 30 reps.
Exercises for the outer and inner thighs
The muscles responsible for abducting the leg to the side are called the abductors, or the muscles of the outer thigh.Lack of load on this zone leads to the fact that with a surplus of calories, girls accumulate excess fat in this area. They are called "golife" or "ears". Cellulite is often formed in this area.
Swinging to the side is another useful exercise that is suitable for home use and for the gym with weights.
Starting position: lie on the floor, on your side, bend both legs at the knees and pull them up to your chest: it will be like a “chair” position on the floor. It is necessary to raise the body and rest on the forearm of the lower hand, and put the other in front of you at the level of the abdomen. The upper leg should be raised to the level of the hip and straightened, slightly turning at the hip joint so that the heel stretches towards the ceiling.
Recommended to do 50 reps with each leg. The adductor muscles, unfortunately, also do not experience sufficient stress in everyday activities and, therefore, it is necessary to include exercises on the inner thigh in your complex. Side lunges are a dynamic exercise that helps to strengthen muscles and get rid of excess fat.
Starting position: stand up straight, legs together, arms bent at the elbows in front of you, hands in the lock. While inhaling, it is necessary to lunge to the side, bending the leg at the knee joint, at the same time the pelvis is pulled back, and the upper body tilts forward for balance.
On exhalation, one should take the starting position, trying to push off the floor with the heel. Thus, the load falls on the gluteal muscles. Recommended to do 30 reps in both directions.
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The bump over the knee is fat deposits, so physical activity should be combined with proper nutrition and adherence to a daily calorie deficit. The purpose of these exercises is to lengthen the muscles above the knees, which will make them visually slimmer and more beautiful.
Exercise 1
Starting position: you need to stand sideways to the chair and put one hand on its back, and the other on the belt. Legs straight, feet shoulder-width apart.
Raise a straight leg to parallel with the floor and bend it at the knee, then straighten it again without lowering it to the floor. It is recommended to do 20 reps with each leg.
Exercise 2
Starting position: you need to sit on the floor, both hands behind the body in the support, put one leg, bending at the knee, raise the other off the floor, pulling the sock towards you. Swings should be done up and down with a straight leg with a small amplitude. It is recommended to do 25 reps with each leg.
Exercises for slimming legs in calves
Slimming exercises in the calf muscles aim to distribute moderate stress to these muscles and stretch.
Exercise 1
Starting position: you need to stand up straight, arms along the body, legs together. Perform a squat with the pelvis back, at the same time you should stretch both arms forward. Keep your knees behind your toes. It is recommended to do 15-20 reps in 3 sets.
Exercise 2
Starting position: you need to stand upright, feet and knees together, then, while inhaling, rise on your toes, keep your knees together, while exhaling, lower your heels to the floor.
For maximum effectiveness, it is recommended to handle the weight. It is recommended to do 20-25 reps in 3 sets.
Jumping rope for slimming legs
Leg exercises for weight loss cannot be imagined without jumping rope. This powerful fat-burning exercise is used to tone the leg muscles, improve coordination and endurance.
It is best to jump rope on a soft, springy surface or in sneakers with a springy sole. It is recommended for beginners to jump no more than 20-30 seconds. with a break for several approaches. For experienced and trained people, the duration of the approach can be 3 minutes, followed by a rest of 30-60 seconds.
Exercises with fitball for weight loss of legs. Complex for a week
Fitball has long established itself as a useful invention in the world of fitness and bodybuilding. With its help, you can not only work out the target muscles of the whole body, but also diversify the set of familiar exercises. It is recommended to include 1-2 leg exercises with a fitball in your complex.
| Day 1. Swing legs on the fitball | Starting position: lie with your shoulder blades on the fitball, legs on the floor and bend at an angle of 90 °, hands touch the floor. The body is in a horizontal plane, keep the pelvis suspended, do not lower it down. Raise a straight right arm and a straight left leg to a 90 ° angle. Then take the starting position. It is recommended to do 15-20 reps on each side in 3 sets. |
| Day 2. Stand on the fitball | Starting position: rest your hands on the floor, palms under your shoulders, eyes look at the floor, legs below the knees lie on the fitball, the body is in a horizontal plane. This is the plank position. The purpose of the exercise is to form a "book": while inhaling, raise the pelvis as high as possible, at the same time roll the ball with your feet forward, while exhaling, return to the plank position, rolling the fitball back to the starting point. It is recommended to do 15 reps in 4 sets. |
| Day 3. Glute bridge on fitball | Starting position: you need to lie on the mat, place your feet on the fitball, hands along the body. Raise the pelvis up together with one leg bent at the knee joint, leaning on the shoulder blades, the other leg bent at the knee and leaning on the fitball. The ball should be rolled back, straightening the leg at the knee as much as possible. The body and buttocks do not change position, but they are in tension. It is recommended to do 15 reps with each leg in 4 sets. |
A set of workouts for legs with dumbbells for a week
A set of leg exercises becomes more effective if additional weight is used - dumbbells. Beginners should choose dumbbells from 2.5 - 3 kg. As muscles strengthen and endurance develops, the weight of the dumbbells must be increased.
Day 1. Static dumbbell lunges
Starting position: you need to stand up straight, feet shoulder-width apart, arms along the body, back straight, chest forward. Then take a wide step back with one foot and go straight down, bending your knees. The back foot rests on the toe, the front foot stands motionless.
The knee of the front leg should not protrude beyond the toe. The lower leg with the thigh of both legs form an angle of 90about... The knee of the back leg does not touch the floor. It is not recommended to tilt the body forward. Return to the starting position without fully straightening the front leg at the knee joint. It is recommended to do 15 reps with each leg in 4 sets.
Day 2. Romanian Dumbbell Deadlift
Starting position: it is necessary to stand up straight, keep the shoulder blades, chin parallel to the floor, feet together, hands with dumbbells on the hips in front of you in a relaxed state. The downward movement begins with pulling the pelvis back, the emphasis is on the heels.
Hands slide down at a distance of 2-4 cm from the legs and stop in the middle of the lower leg. It is allowed to slightly bend the knees. It is recommended to do 15-20 reps in 3 sets.
Day 3. Squats with dumbbells
Squats with dumbbells are a basic exercise in the process of building a beautiful female figure. Starting position: you need to stand up straight, bending in the lumbar region, put your legs wider than the width of the pelvis, socks to the sides by 15about... You can pick up two dumbbells and keep your arms bent at shoulder level, another option is to take one dumbbell with both hands and hold it at chest level.
The downward movement begins with pulling the pelvis back, as if you need to sit on a low bench. In this case, the body leans forward to maintain balance. You should descend to parallel with the floor or slightly lower if the ankle stretch allows. It is recommended to do 15-20 reps in 3 sets.
A set of effective leg exercises for girls will allow you to achieve tangible results after 3-4 weeks of regular exercise.Many repetitions and an intense pace of execution contribute to the construction of a beautiful relief, faster weight loss of the legs and, in general, an increase in muscle tone.
Article design:Lozinsky Oleg
Leg Exercise Videos
4 Minute Workout for Fast Weight Loss Legs: