Leg exercises for weight loss girls with dumbbells, weights and without

Exercises on the legs are the most popular among girls who set out to lose weight through physical activity. Some seek the help of a fitness instructor in the gym, while others decide to master effective complexes at home. Both approaches deserve attention and some knowledge before training.

General recommendations for performing a set of exercises for the legs

Exercises on the legs for weight loss are performed at an intense pace, with a large number of repetitions in several approaches and breaks between them in 20-30 seconds. At the same time, classes should begin without weighting, using only the weight of your own body.

As the strength and endurance of the muscles grows, it is recommended to include exercises with dumbbells, an elastic band-expander in the complex, or use weights on the legs: from 1 pounds to 11 pounds per leg. It is worth remembering the golden rule for beginners: it is necessary to strictly observe the technique for performing each element of the exercise in order to avoid injuries and sprains.

Breathing should be controlled during training: exhalation is always done on the effort, and in the negative phase, that is, when you return to the starting position, inhale.

What you need to do and prepare before starting the exercises:

• Comfortable sports shoes if classes are held in the common gym. You can practice barefoot or in socks if the complex is carried out at home or in a separate room on a special coating.

  

• Elastic leggings and a loose top that do not constrain movement and do not interfere with concentrating on the work of muscles.
• Clean filtered water should be drunk in sips as desired between sets.
• Make cardio workout in the form of jumping, running in place or intensive walking with high hips for 5 minutes.

If the goal of exercise is to lose weight, you should adhere to certain rules in the diet, namely, observe a deficit of calories from food and drink per day.

For this, the basic metabolic index is calculated by the formulas (for example, Harris-Benedict, Mifflin-San Geor or Ketch-MacArdle) or using online calculators. From the resulting figure, it is recommended to take 200-500 kcal, depending on the intensity of the classes and the desired timing for losing weight.

The most effective system of 7 exercises for girls

To have beautiful slender legs is the dream of any girl. The complex of effective exercises does not require special skills, special sports equipment and control by the trainer. In fitness, there are many exercises that use the weight of your own body.

They are practical and functional, as those muscle groups are used that are used during daily exertion in everyday life. These are mainly quadriceps, thigh biceps, gluteal muscles, and lower leg muscles. The main condition is to have intrinsic motivation to achieve the goal and 30-50 minutes of free time 3-4 times a week.

Squat Plie

Exercise in the form of squats “Plie” came to fitness from the ballet.

Technique:

• Feet need to put much wider than shoulder width, toes deploy to the sides as far as the ankle joint will allow, but not less than 45 ^of . Put your hands on your belt or bend your hands in the lock in front of you. Alternatively, you can put 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, and the back should be kept straight. Imagine that the back of the head and spine touch the wall. The chin must be held parallel to the floor surface.
• Squat until the hips are parallel to the floor. In this case, the knees should “look” at the toes of the legs.
• Returning to the starting position follows, focusing on the heels.

It is recommended to perform the exercise 16-20 times in 4 sets.

Kicks

Exercises on the legs should be performed until a strong burning sensation in the working muscles is felt. For weight loss, a system of multi-repetitive exercises at an intense pace has proven itself well. Swinging legs is no exception. In fitness, there are many variations of the swing, but they are all aimed at strengthening the muscles of the legs and buttocks.

Mahi with bent leg up:

• It is necessary to stand on all fours on the rug, the back is straight, the gaze is directed downward.
• Raise the bent leg up so that the heel stretches to the ceiling.
• Perform mahi without extending the leg in the knee joint and without touching the floor with the knee.

Mahi straight leg:

• It is necessary to stand on all fours on the rug, the back is straight, the gaze is directed downward.
• Raise and straighten one leg, perform swings with it, directing the heel towards the ceiling.

Swinging legs to the side:

• It is necessary to stand on all fours on the rug, the back is straight, the gaze is directed downward.
• Take your leg to the side, without bending at the knee, while trying to raise so that the thigh of the working leg is parallel to the floor.

Mahi to the inner thigh:

• Lie on your side, legs straight, raise the torso, resting on the forearm of one hand, the second – on the belt. Place the upper leg in front of the knee of the second leg.
• Slowly concentrating on the work of the muscle, raise the lower leg up towards the ceiling. The housing must remain stationary.

It is recommended to perform all the swing exercises 15-20 times with each leg in 4 sets.

Lunges

One of the main exercises that helps to strengthen all the main muscles of the lower body. It involves at least 13 muscles, including muscle stabilizers.

Technique:

• The legs should be placed shoulder width apart, the back is straight, the hands on the belt, the chin parallel to the floor.
• Make a wide lunge back with one foot, lowering the knee, but do not touch the floor with it. In this case, the knee of the supporting leg should not protrude on the toe. Do not tilt the housing forward.

It is recommended to perform the exercise 15 times with each leg in 4 sets.

Exercise “Stool”

The stool is a static exercise aimed at working out the quadriceps, the back of the thigh, buttock, back and abs muscles.

Technique of execution:

• It is necessary to lean your back against the wall and take a step forward, without tearing your back from the surface, feet shoulder width apart, feet parallel to each other. Put your hands on your hips.
• Lower the pel
  vis down to parallel with the floor, as if it is necessary to sit on a chair, but the angle between the lower leg and thigh should be 90 ^about . In this case, the back, shoulders, nape are pressed against the wall.
• It should be “sitting” in this position for at least 30 seconds for beginners, 1 minute or more for trained girls.

Steps to the platform

Exercises on the legs for weight loss can not be imagined without the basic exercise – stepping on the platform. If the training is carried out at home, it is necessary to make sure that the support on which the step will be performed is stable and strong.

Technique of execution:

• It is necessary to directly place one foot on the platform for the whole foot.
• We raise the body to the platform due to the biceps of the thigh, gluteal muscles and the quadriceps of the supporting leg on the platform. The second leg is relaxed. Exclude or minimize pushing back.
• It’s important to keep the lumbar deflection and lean forward slightly to maintain balance.

It is recommended to perform the exercise 15 times with each leg for 3-4 sets.

Bike

Bicycle – an effective dynamic exercise for fat burning in the hips, as well as for working out the rectus and oblique muscles of the press.

Technique of execution:

• It is necessary to lie on your back and put your hands on the back of your head, elbows deployed to the sides.
• Bend the legs at the knees and raise them to the parallel of the legs 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 second leg; an imitation of cycling with “air pedals” is created.
• The exhalation is done by twisting.

It is recommended to perform the exercise at a fast pace 20 times with each leg in 3 sets.

Scissors

Scissors – a useful exercise for weight loss in the outer thigh, but the main emphasis is on the abdominal muscles.

Technique of execution:

• It is necessary to lie on your back, press your lower back to the floor, place your hands on the sides along the body.
• Tighten the muscles of the back and abs, lifting both legs off the floor and crossing them one above the other.
• To increase the load, as the legs are alternately changed, raise the legs to an angle of 90 ^° with respect to the body and lower it to an angle of 15 ^° 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 quick weight loss in the legs

Exercises on the legs for weight loss are part of the physical training for ballerinas. For convenience, it is recommended to do exercises in socks or barefoot. To maintain balance, you need to have a support on hand, for example, a chair with a back.

Exercise 1 “Lifting on Socks”

Starting position: it is necessary to stand straight, heels together, toes apart, shoulders to put back, and chest forward, put both hands on the back of the chair, slightly tilt the body forward. From this position, one should rise to the socks as high as possible, at the upper point, tighten the buttocks and muscles of the posterior thigh strongly. It is recommended to do 30 repetitions at an average pace without a break.

Exercise 2 “Deep Plie”

Starting position: it is necessary to stand sideways to the chair and put one hand on its back and the other on the belt. Feet to put wider than shoulders, deploy socks and knees to the sides. Deep squats should be performed until the thighs are parallel to the floor.

In this case, the load is distributed on the inner and outer thighs. It is recommended to do 30 repetitions at an average pace without a break.

Exercise 3 “Batman”

Starting position: the same as in the exercise “Deep Plie”. Stops put together, socks unfold to the sides. Take your straight leg off the chair and place it on your toe. It is necessary to swing the leg to the maximum height and return to the starting position.

In this case, the back is even, and the pelvis is motionless. The supporting leg remains straight. In this movement, the adductors and the outer thigh, the lower leg muscles, and the deep gluteal muscles on both legs are simultaneously involved. 30 reps recommended.

Exercises for the outer and inner thighs

The muscles responsible for the abduction of the leg to the side are called abducent or the muscles of the outer thigh. The lack of load on this zone leads to the fact that with a surplus of calories in girls, excess fat deposits accumulate in this area. They are called “golife” or “ears.” Often in this area cellulite is formed.

Swing to the side is another useful exercise that is suitable for both home performance and a gym with weights.

Starting position: lie on the floor, on your side, bend both legs at the knees and pull them to your chest: you get the position of a “chair” on the floor. It is necessary to raise the body and lean on the forearm of the lower arm, and put the second in front of you at the level of the abdomen. Raise the upper leg to the level of the thigh and straighten, turning slightly in the hip joint so that the heel stretches to the ceiling.

It is recommended to do 50 repetitions with each foot. The adductors, unfortunately, also do not experience enough stress in everyday activities, and therefore it is necessary to include exercises on the inner thigh in your complex. Side lunges – a dynamic exercise that helps strengthen muscles and get rid of excess fat.

Starting position: stand upright, legs together, arms bent at the elbows in front of you, hands in the lock. On inspiration, it is necessary to lunge to the side, bending the leg in the knee joint, at the same time the pelvis is laid back, and the upper body leans forward for balance.

On exhalation, one should take the starting position, trying to push the heel off the floor. Thus, the load falls on the gluteal muscles. It is recommended to do 30 repetitions in both directions.

Exercises for lifting the skin over the knee

The roller over the knee is deposits of fat reserves, so physical activity should be combined with proper nutrition and compliance with a daily calorie deficit. The purpose of such exercis
es is to lengthen the muscles above the knees, which will make them visually slimmer and more beautiful.

Exercise 1

Starting position: it is necessary to stand sideways to the chair and put one hand on its back and the other on the belt. Legs are straight, feet shoulder width apart.

Raise a straight leg to parallel with the floor and bend it at the knee, then straighten again, not lowering to the floor. It is recommended to do 20 repetitions with each foot.

Exercise 2

Starting position: it is necessary to sit on the floor, both hands behind the body in focus, put one leg bent at the knee, raise the second above the floor, pulling the sock on itself. Swing up and down with a straight leg with low amplitude. It is recommended to do 25 repetitions with each foot.

Calf Leg Exercise

Exercises for weight loss in the calf muscles are aimed at distributing a moderate load on these muscles and stretching.

Exercise 1

Starting position: it is necessary to stand upright, arms along the body, legs together. Perform a squat with the abduction of the pelvis back, at the same time you should stretch both hands forward. Knees should not extend beyond the toes. It is recommended to do 15-20 repetitions in 3 sets.

Exercise 2

Starting position: it is necessary to stand upright, feet and knees together, then inhale to rise on toes, keep your knees together, as you exhale lower your heels to the floor.

For maximum efficiency, it is recommended to pick up a weighting compound. It is recommended to do 20-25 repetitions in 3 sets.

Jumping rope for weight loss

Exercises on the legs for weight loss can not be imagined without jumping rope. This powerful fat-burning exercise is used to increase the tone of the muscles of the legs, train coordination of movements and endurance.

Jumping rope is best on a soft, springy surface or in sneakers with a springy sole. Beginners are advised 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 a fitball for weight loss legs. Weekly complex

Fitball has long established itself as a useful invention in the world of fitness and bodybuilding. Using it, you can not only work out the target muscles of the whole body, but also diversify the complex of familiar exercises. It is recommended to include 1-2 exercises on the legs with a fitball in your complex.

Day 1. Swing 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 on weight, do not lower it down. Raise your right right arm and straight left leg to a 90 ° angle. Then take a starting position. It is recommended to do 15-20 repetitions on each side in 3 sets.
Day 2. Stand on the fitball	Starting position: put 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 position of the bar. The purpose of the exercise is to form a “book”: when you inhale, raise the pelvis as high as possible, simultaneously roll the ball forward with your feet, while exhaling, return to the bar position, rolling the fitball back to the starting point. It is recommended to do 15 repetitions in 4 sets.
Day 3. Buttock bridge on fitball	Starting position: it is necessary to lie on the mat, place your feet on the fitball, hands along the body. Raise the pelvis up along with one leg bent at the knee joint, leaning on the shoulder blades, the second leg is bent at the knee and rests on the fitball. The ball should be rolled back, maximally straightening the leg at the knee. The body and buttocks do not change position, but are in tension. It is recommended to do 15 repetitions with each leg in 4 sets.

A set of workouts for legs with dumbbells for a week

A set of exercises for the legs becomes more effective if additional weight is used – dumbbells. Beginners should choose dumbbells from 6 -7 pounds. As the muscles strengthen and endurance develops, the weight of the dumbbells must be increased.

Day 1. Static lunges with dumbbells

Starting position: it is necessary to stand upright, feet shoulder width apart, arms along the body, back straight, chest forward. Then, with one foot, take a wide step back and fall straight down, bending your knees. The back foot rests on the toe, the front 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 90 ^about . The knee of the hind leg does not touch the floor. The housing is not recommended to be tilted forward. Return to the starting position without straightening the front leg to the end in the knee joint. It is recommended to do 15 repetitions with each leg in 4 sets.

Day 2. Romanian deadlift with dumbbells

Starting position: it is necessary to stand upright, to reduce the shoulder blades, the chin parallel to the floor, the feet together, hands with dumbbells on the hips in front of you in a relaxed state. The downward movement begins with the removal of the pelvis back, the emphasis is on the heels.

Hands slide down at a distance of 0’8 – 1’6 inch from the legs and stop in the middle of the lower leg. It is allowed to bend the knees slightly. It is recommended to do 15-20 repetitions in 3 sets.

Day 3. Dumbbell Squats

Squats with dumbbells are a basic exercise in the process of building a beautiful female figure. Starting position: it is necessary to stand upright, bending in the lumbar, put the legs wider than the width of the pelvis, socks to the sides by 15 ^° . You can pick up two dumbbells and keep your arms bent at shoulder level, another option is to pick up one dumbbell with both hands and hold it at chest level.

The downward movement begins with taking the pelvis back, as if it is necessary to sit on a low bench. In this case, the body leans forward to maintain balance. It should be lowered to parallel with the floor or slightly lower if stretching of the ankle joints allows. It is recommended to do 15-20 repetitions in 3 sets.

A set of effective leg exercises for girls will allow you to achieve tangible results after 3-4 weeks of regular training. Many repetitions and an intensive pace of execution contribute to the construction of a beautiful relief, faster weight loss of the legs and, in general, increase muscle tone.

Leg Exercise Video

4-minute workout for quick weight loss: