Fitness Tips

How to lose weight in legs?

There are several effective ways to lose weight in the legs quickly and effectively. We are ready to share them with you. A little advice – apply all the options described in the article in a complex manner, and you will achieve the first noticeable results in a week.

Why do legs get fat

First of all, let’s figure out why and where you got extra centimeters in the legs. You should not feel sorry for yourself and think that the reason is only in the wrong lifestyle or centimeters “grew” from just one chocolate bar that you ate at night two years ago. Excess weight does not appear in one day and it is realistic to get rid of it in 24 hours only if you are ready for radical things – to do liposuction surgically, for example.

legs get fat

So, the reasons for the extra volume of the legs can be:

  • Heredity. Was everyone in your family chubby or have a predisposition to this? At 90%, this fate will overtake you.
  • A special type of figure is a pear. With this type, the lower part of the girl is “weightier” than the upper. Just imagine a pear – its lower part is your legs, thighs and buttocks. It is in this zone that you will “accumulate” excess weight and cellulite.
  • Improper and inadequate nutrition. Do you limit yourself in food, do not eat fully, believing that a light salad is enough? Alas, it is the incorrect diet that is the most common cause of the appearance of body fat.
  • Non-compliance and stress. Banal, it would seem, things also provoke the accumulation of fat.
  • Passive lifestyle. Do you spend 8 hours at your desk? Do not miss the opportunity to take a walk for half an hour during your lunch break or after work to improve blood circulation in your legs and prevent fat from “fixing” on the body.

Action from within – diet and nutrition

First of all, adjust your diet and meal times. Without following the rules of nutrition, it is pointless to spend time on the gym – extra centimeters will return again and again.

Say a categorical “no”:

  • semi-finished products and finished products. No shawarma, burgers, sausages and sausages, yoghurts with additives;
  • sweets and pastries. Yes, caramels are also excluded;
  • fried and butter-cooked food.

diet and nutrition

Meet your allies in the fight for slim legs:

  • rye bread (possible with bran);
  • vegetables and fruits, raw or dried;
  • vegetable soups;
  • buckwheat and rice porridge;
  • seafood;
  • meat and fish. But only light and healthy – rabbit, chicken or white (low-fat) fish.

General recommendations for eating are as follows:

  • The menu should be varied. You should not eat the same porridge with salad for several days in a row. Diet is not a sentence for a full and tasty diet;
  • if possible, eat 5-6 times a day. If not, at least 3;

The last meal should be 4 hours before bedtime. If you can’t sleep at all, eat a teaspoon of honey or jam. The body will receive 2 in 1 – glucose and such a welcome dessert.

Outdoor action – sports and exercise

You have overcome part of the path to slim legs – now it’s the turn for the most difficult – physical activity. Alas, skipping this point – you will not get the result. What exercises should be emphasized if the goal is to lose weight in the legs? More on that later, but now for pre-workout recommendations:

  • Stretching and warming up the muscles. The desire to complete all the exercises and the “fuse” is fine, but the body needs to be “warmed up”;
  • Expectation/reality. Do not try to sit in a twine or reach the ceiling with your toe. Assess your physical fitness realistically;
  • Appropriate clothing. No matter how comfortable you are in old sweatpants or slip-on trousers, they will not fit. Workout clothes should not interfere, hang on you and rub.

sports and exercise

Preparation completed successfully? Start top exercises that will make your legs spectacular and slender in the gym or at home.

Plie squat

Exercise 1 – working out the inner side of the thigh and “pulling up” the leg along the entire length.

You need to squat with a straight back, placing your feet shoulder-width apart. We squat to the parallel with the floor. We remind you that you should not try to get your booty to the floor, if the stretch does not allow this, you risk tearing the ligament or injuring the joints.

Try to do at least 15 squats.

Plie squat


A classic that has come to us since the popularity of shaping. The undoubted advantage of this foot of physical education is the study of the muscles of the thighs, legs and buttocks. This exercise will give the legs a beautiful relief and elasticity. Technique:

  • Straighten your back, stand up straight, hands on the belt or along the body with dumbbells 1-2 kg, legs together
  • Lunge forward with your leg bent at a 90-degree angle.
  • Alternate left and right legs in the exercise. Or do a few sets on one leg, then on the other, it’s up to you.

Please note that there should be at least 30 lunges on each leg.


“Stool” or “wall”

It pumps up not only the legs, but also the buttocks. This exercise will not only “remove” the excess, but also correct the shape. So:

  • Press your back against the wall, don’t slouch.
  • Place your feet half a step forward and slowly lower yourself until your thighs are parallel to the floor.
  • “Sit” in this position for 1-2 minutes.
  • Then repeat.



Virtual and at home. Performing this exercise, you will “pump” the press and joints at the same time as your legs and buttocks.

Lie on your back, put your hands behind your head. Raise your legs and begin to actively rotate imaginary pedals. Watch your breathing, it should be calm and even.

The duration of the approach should not be less than 3 minutes (for beginners). Feeling tired? Slow down. Approaches in this exercise are recommended at least 5.

Leg raises

The final exercise in our leg slimming cycle:

  • Straighten your shoulders, stand up straight.
  • Lower your arms along the body or put on your belt, whichever is more convenient for you.
  • Tighten your abs and lift your leg off the floor 45 degrees, first up, then to the side.
  • Return the leg back without lowering to the floor, do the same swing back.

For the effectiveness of the exercise, do at least 20 swings with each leg.

Leg raises

The emphasis of classes on one part of the body will not give a 100% guarantee of results. As a rule, exercises work in a complex. Combine intense leg exercises with more gentle ones, such as abs.

Remember that when the first result appears, you do not need to “abandon” exercise and diet. Beautiful legs are the result of hard and painstaking work, do not nullify all efforts.

Melissa Goslin

Melissa Goslin is a highly skilled and passionate health articles writer who possesses an exceptional ability to convey complex medical concepts in a clear and accessible manner. With a background in health sciences and a deep understanding of various healthcare topics,

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