What exercises can be done in the lower body to lose weight

Lower body weight loss can be achieved through exercises such as squats, lunges, skipping rope, climbing stairs, swimming, etc. These exercises can effectively burn fat and enhance lower limb muscle strength, and it is recommended to combine them with dietary control to achieve better results.

1. Squatting

Squatting mainly exercises the muscles of the buttocks and thighs, and can stimulate the quadriceps, hamstring, and gluteus maximus muscles during standard movements. Squat down until your thighs are parallel to the ground and your knees do not exceed your toes. Repeat this process to increase basal metabolic rate. Be careful to avoid hunchback or knee adduction to prevent joint damage. In the initial stage, you can start by squatting with bare hands and increase the weight after adaptation.

2. Archery

Archery has a significant effect on isolated training of one lower limb and can improve the imbalance of left and right muscle strength. When the front legs bend 90 degrees, the knees of the back legs are close to the ground, and the center of gravity remains vertically downward. Alternating exercises can enhance hip joint stability and result in higher calorie consumption efficiency. Stretching the iliopsoas and quadriceps muscles after exercise is necessary to prevent stiffness.

3. Jump rope

Jump rope belongs to high-intensity intermittent aerobic exercise, which can burn a lot of calories per minute. During continuous jumping, the triceps and plantar muscles participate in exerting force, which helps improve lower limb coordination and cardiopulmonary function. It is recommended to start at 60-80 times per minute and gradually increase the speed and duration. Choose plastic or wooden flooring to cushion the impact on the ground.

4. Climbing stairs

Climbing stairs enhances lower limb muscle endurance by resisting gravity. When going upstairs, the gluteus maximus and quadriceps dominate the force, and centrifugal contraction when going downstairs can shape muscle lines. Maintain a forward leaning angle of less than 20 degrees for the torso to avoid using the handrail for support. People with a larger body weight can switch to step training to reduce knee joint pressure.

5. Swimming

Leg movements in breaststroke and freestyle can comprehensively exercise the lower limbs. The resistance of water causes muscles to perform isometric contractions, and buoyancy reduces joint burden. When kicking, it is necessary to maintain ankle joint flexibility, which can burn more calories per hour. It is recommended to maintain the water temperature at 26-28 degrees Celsius to avoid muscle tension caused by low temperatures.

It is recommended to perform 3-5 lower limb exercises per week, each lasting 30-60 minutes, with sufficient warm-up and stretching before and after exercise. Paired with a high protein and low-fat diet, control daily calorie intake. The recommended rate of weight loss is 0.5-1 kilogram per week, as losing weight too quickly may cause muscle loss. Joint pain during exercise should be immediately stopped and a rehabilitation physician should be consulted.