Simple Exercises to Reduce Legs Fat

 

Your legs are made up of a variety of muscles including hamstrings, adductors, quadriceps, gastrocnemius, soleus and tibialis anterior. When these muscles are inactive for too long, they lose their strength and definition. Combining inactivity with a bad diet results in excess fat stored in your legs. it is important for you to build muscle in your lower body as well as follow a exercises to lose leg fat quickly.



 

Lower leg fat or fat calves as some people call them can be embarrassing when trying to wear shorts or skirts. They can also draw unwanted attention at the swimming pool or beach. You may just want a little bit more definition and toned lower and upper legs or you may be on the verge of having ankles. Either way here are some specific actions you can take to reduce lower leg fat.

1. Standing Calf Raise:

standing-calf-raise1

How to Do:

  • Stand near a wall or chair for balance. Place your feet hip-distance apart with the ankles, knees and hips square to the front.
  • Once you are stable, slowly lift your heels off the ground raising the body upward (not forward or backward).
  • Tuck your butt under just a bit and tighten the abs as you raise.
  • Hold this position for 3 to 10 seconds.
  • Release and repeat 10 to 20 times.

2. Lift legs:

lift-legs2

How to Do:

  • Lie on the mat with your arms by your sides and your palms facing down.
  • Raise your left leg toward the ceiling and rotate it to make an imaginary circle.
  • Make 5 individual circles in both clockwise and anti-clockwise directions.
  • Repeat the same with right leg to lose thigh fat. A simple exercise to reduce thigh fat at home!

3. Sumo Squats:

sumo-squats3

How to Do:

  • Sumo squats will work your butt and help tone your lower half.
  • Stand with your legs shoulder width apart. Slowly bend your knees, lowering your body.
  • Stop when your legs are parallel to the floor.
  • Go back to the starting position, by straightening your legs.
  • Perform 3 sets of 15 repetitions.

4. Scissor Leg Plank:

scissor-leg-plank4




How to Do:

  • Start in a classic plank position with each foot placed on small folded towels.
  • Now, side the feet apart while keeping your upper body fixed and open the legs as wide as possible.
  • Slowly squeeze the inner thighs to slide the legs back together.
  • Do 2 sets of 15 repetitions.

5. Skater Lunge:

skater-lunge5

How To Do:

  • Begin with feet shoulder-width apart and the arms at your sides.
  • Take a large step backwards with your left leg and cross it diagonally behind the right leg.
  • At the same time, extend your right arm out to the side and swing the left arm across the hips.
  • Hop about 2 feet to the left and come back to the beginning stance. Repeat with the other leg.
  • That’s one rep. Do 10 reps for 3 sets.

6. Shifting Side Lunge:

shifting-side-lunge6

How to Do:

  • Stand normally with feet together, and holding the dumbbells by your side.
  • Take the right foot wide out, and lower into a side lunge, keeping the dumbbells on either side of your left foot.
  • Bend the left knee with maintaining the position, but shifting the weight to both legs and lowers into a wide squat, reaching for the floor in front of you.
  • Now, extend the alternate leg for side lunge, and perform the same that you did with your right leg.
  • Bring both legs together and stand up for the rep.

7. Lateral Side Steps:

lateral-side-steps77

How to Do:

  • With your feet hip-width apart, place the resistance band around your lower legs so that it’s taut and won’t slide down.
  • Sit back into a half squat, your hips pushed backward, your knees slightly bent.
  • Step out to one side, pulling the resistance band tight.
  • Return to start and repeat 15 to 20 times before switching sides.

8. Sprinter Kickback:

sprinter-kickback8

How to Do:

  • Face the machine where the cable is attached.
  • Tie up the cable with the left ankle. Then lift up your left leg backwards.
  • Extend your hips by squeezing the glutes and take your left leg back behind to form an semi-circular arch.
  • Return to original position.




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