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How to Lose Leg Fat Quickly at Home

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Therefore, they are here, bothered about fat from your leg! If you are among people who tend to accumulate fat in their lower body, especially the hips and thighs, this article is for you. However, before you read on to know how to lose leg fat, you have to understand one thing. There is nothing called spot reduction. If you want to lose fat from any part of your body, legs say, they need to work together in your body. The extra thing you can do is to strengthen the muscles in that place to pitch up. A toned leg always look good rather than voluminous. So, in a nutshell, you need to lose overall body fat if you want to lose weight legs too. For this, you need to do cardio and eat a healthy balanced diet. You also need to do specific exercises that will make your leg muscles moving and get fit.

Therefore, focus on three things: cardio, toning exercises leg, and healthy eating. Now how to do and what exercises to do to lose fat? Here is the answer.

do cardiovascular exercises to lose fat in general

Anyone who wants to lose weight, the body part is, it should do cardio for about an hour, five days a week . Some of these exercises also work out the legs and thighs include running, walking, jumping rope and cycling.

Running

No prizes for guessing that the implementation uses mainly the legs and therefore, apart from helping you lose fat from your body as a whole, this cardiovascular exercise also tones your leg muscles. Is that aerobic exercise that increases your heart rate and increases your metabolism. So start running today to lose fat.

get this:

  • A good pair of shoes

Do the following:

  • Make a habit of running for at least 30-40 minutes a day.
  • You can do this at the beginning of a shorter time. Gradually increase your running time equal to half an hour to an hour.
  • can run at a moderate pace, if you can not do it fast. In fact, when running at a moderate pace, you burn calories efficiently
  • If you can not run a stretch for so long, take breaks.
  • Interval training is also good to burn fat faster and more efficient. When run, they change from run to run sprints and then light or brisk walking.
  • for five minutes and then walk for five minutes, then run for another five minutes and so on. Continue this for an hour.
  • soon will build their capacity to function for more than a tug.

Cycling is easier on your joints than running because it is a low impact aerobic exercise. Therefore, if you find a little too much running, cycling.

biking or cycling

Bicycling is another very good cardiovascular exercise. It will pump your heart and you will sweat your way to losing weight. Do not overlook, legs are in the ongoing work to run your bike so it also ends toning leg muscles, thus losing considerable fat from thighs and hips.

Get this

  • invest in a good bike

OR

  • Join a gym

Do the following:

  • Sets the time every day for cycling.
  • You may start your day bike half an hour or do it at night. If you do at night, remember, you should do this exercise 3-4 hours before bedtime. Do strenuous exercise near bedtime can disrupt sleep.
  • If you can not take additional time to complete a cycle of your busy schedule, bike to your workplace. Yes, this is a very healthy mode of transport.
  • However, if you can not do all the above, simply join a gym and hit every day. If not every day, at least five days a week. Do not forget to use the stationary bike at the gym for at least half an hour.

Swimming

If you can swim and if you have a pool that can be accessed, there is no better than this exercise for you! Swimming has been listed as one of the best exercises for the body. Each and every muscle in your body toned when you swim. It can be termed as water aerobics that combines weight resistance and cardiovascular movements. In addition, there is no way to update an exercise like swimming.

Do the following:


  • every day swim for 30-40 minutes.
  • While swimming, propelling your body actively through the water with the help of breaststroke, backstroke, butterfly or freestyle.
  • If not that great swimmer, you can still manage to lose fat in your thighs when immersed in water up to his waist. While your lower body is immersed in water, keep doing the exercises such as lunges legs, lifts and kicks move. You will find it much easier to do in the water than on land because a body is 90 lighter inside the water%.
  • Perform pendulum motion. To do this, standing in waist-deep water and then slowly lift the left leg and extend to the side so you. Now swing gently down and across in front of the right leg. Then, once again take back leg through the water to slide leftward. Keep doing sideways, down, horizontal, vertical and leg movements for 10-15 times. Repeat the same movements with the right leg.
  • Perform Flemish movement. Standing on the right leg, waist-deep in water. If necessary, keep on the side of the pool to get support. Now bend the left leg at the knee and place your left foot over your right knee. Holding this position, move the left knee to the side and then back to the right knee. Repeat 10-15 times. Change legs and do the same movements on the right foot on the left knee.
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These leg movements under water will help a lot in losing fat inner and outer thigh. Swimming help you lose total body fat.

Do leg toning exercises to lose leg fat

Squats and lunges are the best exercises for the legs. You realize therefore squats along with lunges, at least 2-3 days a week. You can add resistance by using dumbbells. This speeds up the process of toning the muscles of the legs. Apart from squats and lunges, there are a few leg exercises that can help get rid of fat thighs. Read on to learn how to do all these leg exercises to lose fat faster.

it Squats

get this:

  • dumbbells or bar (optional)

Do the following:

  • Stand straight with your legs hip width
  • Now dilation legs a little more.
  • Bend your knees and take your upper body back and bent down as if now going to sit in a chair.
  • However, do not let your knees extend over your toes.
  • Hold for some time.
  • Then stretch your legs and return to its initial position.
  • Repeat 10 times.
  • While you exercise, you can keep dumbbells or a barbell to add resistance.

Lunges

get this:

  • dumbbells or bar (optional)

Do the following:

  • Stand straight with your legs hip width
  • His chest remains lifted, chin up and your abs tight.
  • Now take a big step forward with the left foot.
  • Bow down straight and bring the left front knee over the top of his feet.
  • His right knee will point toward the ground.
  • Hold for a few seconds and then push back to the starting position.
  • Repeat with the right leg.
  • keep doing the left then right and so on.
  • Do this for 10-12 times.
  • Initially make a single game and then increase to do three sets of 10-12 reps.

Lunge reverse

Do the following:

  • Stand straight with feet slightly wider than hip width .
  • a step back with one leg.
  • Now lower your hips until the moment your front thigh is parallel to floor.
  • Your knee should be directly over the ankle and foot.
  • Hold for a few minutes.
  • Return to the starting position.
  • Repeat with the other.
  • Do 8-10 repetitions.
  • gradually increase to 3 sets of 10 repetitions.

Side leg raise

Do the following:

  • lie on your left side.
  • Keep your head resting on his left arm
  • Keep the right hand placed on the floor in front of your chest, palm down.
  • Keep your legs straight left leg touching the ground and right leg on top of the left leg.
  • Now, gently lift the right leg up as high as possible.
  • Hold for a few seconds.
  • bring it back to its rest position on the left leg.
  • Do this five times.
  • Change sides, they are now on your right side and repeat the process five times.
  • This completes a set.
  • Initially make a single game, gradually increase to 3-4 sets of each day.
  • You can add resistance by placing a band on both legs just below the knees or ankles or thighs.

Clamshell

Do the following:

  • Lie on your left side.
  • Keep your hips and knees bent at 45 degrees.
  • Keep your right leg over your left leg.
  • heels together will all the time during the year.
  • Keeping the heels together and left leg touches the ground, lift as high as possible right knee. Remember heels stay together.
  • Hold for a few seconds.
  • back to the starting position.
  • Repeat 5 times.
  • switch sides and do with the other leg.
  • Repeat 5 times.
  • Gradually increase the exercise time and do 3 sets of 5 reps with each leg.

Hip Levante

Do the following:

  • lie on your back, face up, staring at the ceiling.
  • Bend your knees and put your feet slightly toward your hips. Feet remain touching the floor.
  • Keep your hands extended outward straight on both sides
  • Click on the heels and lift your hips to form a straight diagonal line from shoulders to knees.
  • Hold for some time.
  • Bring your body down.
  • Repeat 10 times to complete a series.
  • Over time, increase the sets. Do 3 sets of 10 repetitions.
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cross body mountain climber

Do the following:

  • lie on your stomach.
  • Enter pushup position with body resting on your heels and palms with stretched hands without any curve.
  • Lift the right leg and try to bring right knee toward your left shoulder as far as you can.
  • Return to the starting position with your feet down in the earth, but in pushup position.
  • Repeat with the left leg
  • Repeat 5 times with each leg

a Romanian leg Dead

get this:

  • dumbbell

Do the following:

  • Stand straight with feet hip width
  • Lift your right foot off the floor and stretch your right arm in front of himself.
  • may hold a dumbbell in your right hand to add resistance
  • Lean forward from the hips, keeping your back flat
  • Raise your right leg back to the time your body is in a straight horizontal position on the left leg as the ‘T’
  • Hang down your right arm.
  • Hold for a few seconds.
  • Back back to its initial position.
  • Now repeat with the left leg.
  • This completes a round or repetition.
  • Do 3 sets 3-4 reps.

Side Table

Do the following:

  • Lie on your left side
  • Keep your legs stretched straight right leg over the left.
  • His right hand lay straight along your body.
  • The left hand lay on the floor near his chest, palm down.
  • Now raise your hips with your body weight on the feet and left forearm.
  • Your body should form a straight line from neck to ankles.
  • place the right hand on his hip and hold the position for a few seconds or a minute.
  • lower your body to the starting position.
  • Switch sides and repeat the exercise while lying on his right side.
  • Repeat 5 times on each side.

Chair Exercise

get this:

  • Presi- dente 1

Do the following:

  • Stand behind the chair facing the back of the chair.
  • Keep the back of the chair and stand on your toes.
  • Now swing your left foot on the right foot and left foot back and stretch as high as you can.
  • Do this 5 times
  • Switch legs and do this with the right leg for 5 times.
  • Do 2-3 sets 5 reps with each leg.

Use the stairs

This could be the easiest exercise you can do to lose leg fat. Use the stairs whenever you can. Avoid using elevators and escalators. This fat effectively also burns. His legs also get fit because toned muscles. If you climb to a high rise building and reach, for example, 15 ap low, it may not be possible to take the stairs to such a height. In such a situation, climb the stairs to 5 ap or 6 floor and then use elevator or escalator. This will help you stay motivated to take the stairs and lose fat in the leg and the body in general.

eat healthy to Get legs and body, less fat

When you eat healthy, cardiovascular exercises more effective. They burn fat faster. Eating a healthy diet that is also low in calories definitely restrict your body from fat gain. Here are some tips to do so.

  1. Give your body fewer calories by not eating sugary and fatty foods.
  2. Reduce intake of carbohydrates as well, especially refined carbohydrates.
  3. Instead of refined carbohydrates, complex carbohydrates are foods like whole grains.
  4. have more foods containing protein and fiber.
  5. breakfast Do not skip. your metabolism jump.
  6. has protein and complex carbohydrates at breakfast to give you energy to perform your workout early in the morning.
  7. Control portion sizes. This prevents you from overeating.
  8. Have small meals and healthy snacks more often. This counteracts the feeling of hunger.
  9. have more fruits and vegetables
  10. Instead of red meat, have lean proteins such as poultry.
  11. Fish is a good source of protein. Include it in your diet.
  12. drink plenty of water to stay hydrated and also to prevent water retention.
  13. Avoid having soft drinks, soft drinks, soft drinks and sugary drinks. They all contribute to weight gain.

The combination of exercise and healthy diet is all you need to lose fat leg. Not only fat leg, this routine will help get rid of overall body fat. So, start today and lose fat leg to get your lower body in shape!


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