In weight loss movements, the weight loss parts of each movement are different. For example, some movements reduce the legs, and some movements reduce the waist. However, many people do not know what the weight loss movements for the legs are. Some people still know which exercises to lose weight on the legs. So, what are the most practical leg weight loss exercises? Let’s learn about the leg weight loss exercises together!
1. Leg raising exercises
When doing strength training, it is a good choice to use a fitness ball to add a little difficulty to the basic training. Because you need to work your legs to keep the ball still, this will ultimately result in you training more muscle groups. This exercise will strengthen your thighs, especially your inner leg muscles. Lie on your side on the ground with your hands crossed in front of you. If you find this position uncomfortable, bend your lower elbow and gently rest your head on your hand. Place a large exercise ball between your feet and slowly push it up with the help of your hips, then slowly return the ball to the starting position, and then repeat the process. Complete three sets of 15 reps each.
2. Squat with arms raised sideways
Stand with your legs shoulder-width apart, with your toes pointing slightly outward. Hold the dumbbells tightly with both hands, with your arms straight and palms down at your sides. Slowly squat down until you feel your knees directly over your ankles. Simultaneously raise your arms at both sides of your body until they are close to shoulder height. The dumbbells in your hands should be on the same vertical line as your calves, and you should be able to see the dumbbells in your hands within your field of vision. Retract the movement, stand upright, and return to the starting position. Complete three sets of 15 reps each. When completing this move, focus your training on your inner thighs rather than your glutes.
3. Barbell side squats, lunges and knee bends
Barbell side squats work on your pelvis and inner leg muscles, while knee bends can exercise your buttocks. Holding a 5-10 pound dumbbell in your left hand, slowly squat sideways, then extend your left hand toward your right foot and lower your hips as much as possible. Keep your toes forward and bend your right knee no more than 90 degrees. Slowly lift your left hand away from your right foot, and bend your left leg forward to cross with your right leg, forming a curtsy posture. The hips are at right angles to the left leg and the knees are tight. Point your toes forward. In this way, this set of leg weight loss exercise training is completed. Quickly return from the curtsey position to the barbell side squat. Do 15 times on the same side and then switch to the other side, completing a total of three sets of this action.
4. Barbell raise and narrow squat
This set of leg weight loss movements can train the inner thighs.Standing in a narrower area, squat with your inner thighs, inner knees, and inner hamstrings at the same time. If you add arm movements, the effect will of course be even greater. The method is as follows: stand upright, keep your legs together, and raise your arms to shoulder level. Bend your forearms upward and raise your hands to your ears. Squat with your hips back and your knees bent, imagining you are sitting in a chair. Clamp your legs together and squeeze each other as much as possible. Keep your weight on your heels. While squatting, hold dumbbells in both hands above your head, keeping your arms parallel. Slowly bend your arms to your ears, push your heels hard on the ground, and slowly return your body upright to the starting position. One set of 15 times, complete 3 sets of this action.
5. Glider side lunge
This exercise mainly works on the legs and buttocks. When you slide your legs back and forth, your inner thigh muscles are also exercised. You can use the lid of a plastic container under your feet to help you complete the action. Otherwise, try this move in a pair of socks or on a wooden floor. Stand upright with your feet slightly apart so that your right foot is on the plastic cover. Make half-clenched fists with both hands, palms facing each other. Keep your hands on your chest to help you maintain balance throughout the movement. Put your weight on your left leg, slowly bend your left knee and squat, sliding your right foot to the side. Then as you slowly straighten your leg, bring your right foot back. When doing this movement, the center of gravity of the body is basically stationary and most of your weight is still in the legs. Complete three sets of this exercise, 10 reps on each leg.