The most effective home leg slimming and weight loss exercise

The main exercises for slimming legs at home include squats, side lying leg lifts, lunges, hip bridges, and open and close jumps. These exercises can target the lower limb muscle groups and, when combined with a reasonable diet, can achieve the effect of slimming legs.

1. Squat

Squat is a basic movement for exercising the quadriceps and gluteal muscles in the front thigh. Stand with your feet shoulder width apart, sit with your hips back straight, and keep your knees no higher than your toes. Three groups of 15 times per day can effectively tighten the thighs. For the first practice, you can hold onto the wall to maintain balance and avoid knee joint adduction.

2. Side lying leg lift

Side lying leg lift mainly stimulates the outer thigh and hip muscle groups. When lying on your side, place your arms under your head and hold the ground with your hands above to maintain stability. Slowly lift your legs to 45 degrees and control your descent. Each group consists of 20 sessions on the left and right sides, and 3 sessions per day can improve the problem of false hip width. Pay attention to keeping the pelvis in a neutral position to avoid compensation.

3. Arrow step squat

Arrow step squat can synchronously exercise the muscles in the front and back of the thigh. The front and rear legs form a 90 degree arch, with the knees of the hind legs close to the ground but not touching it, and the center of gravity between the legs. Alternating 15 times on each side, with 3 groups per day, can improve the fluency of lower limb lines. Tighten the core during exercise to prevent leaning forward.

4. Hip Bridge

Hip Bridge is designed for the hamstring and gluteal muscles on the back of the thigh. Lie on your back, bend your knees, and step on the ground. Use force to lift your hips until your shoulders, hips, and knees are in a straight line. After contracting at the peak for 2 seconds, slowly descend. Four groups of 20 times per day can improve the relaxation of the back of the thigh. People with lumbar discomfort can reduce their range of motion.

5. Opening and closing jumps

Opening and closing jumps belong to whole-body fat burning exercises and have a significant effect on eliminating leg fat accumulation. During jumping, the legs are opened and closed in combination with the arms swinging for 30 seconds in groups. Five groups per day can improve cardiovascular function. For those with a larger weight base, it is recommended to switch to standing still to reduce joint impact.

It is recommended to train 4-5 times a week, with 5 minutes of dynamic and static stretching before and after each workout. Maintain protein intake during exercise and avoid high salt diets to prevent edema. If knee joint pain occurs, stop exercising and consult a rehabilitation doctor. Long term sedentary individuals should get up and move around every hour to promote blood circulation in the lower limbs.