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So, here you are, bothered about your leg fat! If you are among those people who tend to accumulate fat in their lower body, especially hips and thighs, this article is for you.
However, before you read on to know how to lose leg fat, you must understand one thing. There is nothing called spot reduction. If you want to lose fat from any part of your body, say legs, you need to work out whole of your body. The extra thing that you can do is, strengthen the muscles on that spot to tone it up. A toned leg would always look good instead of bulky one. So, in a nutshell, you need to lose overall body fat if you want to slim down your legs too. For this, you need to do cardiovascular exercises and eat healthy balanced diet. You also need to do specific exercises that will make your leg muscles move and get in shape.
Therefore, we zero in on three things- cardiovascular exercise, leg toning exercises, and healthy eating. Now how to do this and what exercises to do to lose fat? Here’s the answer.
Anyone who wants to lose weight, from whatever body part, should do cardiovascular exercises for about an hour, five days a week. Some of such exercises that also work out your legs and thighs include running, hiking, jumping rope and bicycling.
Get this:
Do this:
Cycling is easier on your joints than running as it is a low-impact aerobic exercise. So, if you find running a bit too much, try cycling.
Get this:
Do this:
However, if you cannot do all the above, just join a gym and hit it everyday. If not everyday, at least for five days a week. Don’t forget to use that stationery bicycle in the gym for at least half an hour.
Do this:
These under water leg movements will help you a lot in losing inner and outer thigh fat. Swimming will help lose overall body fat.
Get this:
Do this:
See more at Feed XP
So, here you are, bothered about your leg fat! If you are among those people who tend to accumulate fat in their lower body, especially hips and thighs, this article is for you.
However, before you read on to know how to lose leg fat, you must understand one thing. There is nothing called spot reduction. If you want to lose fat from any part of your body, say legs, you need to work out whole of your body. The extra thing that you can do is, strengthen the muscles on that spot to tone it up. A toned leg would always look good instead of bulky one. So, in a nutshell, you need to lose overall body fat if you want to slim down your legs too. For this, you need to do cardiovascular exercises and eat healthy balanced diet. You also need to do specific exercises that will make your leg muscles move and get in shape.
Therefore, we zero in on three things- cardiovascular exercise, leg toning exercises, and healthy eating. Now how to do this and what exercises to do to lose fat? Here’s the answer.
Anyone who wants to lose weight, from whatever body part, should do cardiovascular exercises for about an hour, five days a week. Some of such exercises that also work out your legs and thighs include running, hiking, jumping rope and bicycling.
Running
No prizes to guess that running uses mostly your legs and thus apart from helping lose fat from your body as a whole, this cardiovascular exercise also tones up your leg muscles. It is that aerobic exercise that increases your heart rate and also boosts your metabolism. So start running today to lose fat.Get this:
- A good pair of shoes
Do this:
- Make a habit of running for at least 30-40 minutes daily.
- You may initially do this for lesser time. Gradually increase your running time to half an hour to even one hour.
- You can run at a moderate pace, if you can’t do it fast. In fact, when you run at a moderate pace, you burn calories efficiently.
- If you cannot run at a stretch for that long, take breaks.
- Interval training is also good for burning fat faster and effectively. When running, keep on changing from running to sprinting and then light jogging or brisk walking.
- Run for five minutes and then walk for five minutes, then do jogging for another five minutes and so on. Continue this for an hour.
- You will soon build up your capacity to run for longer at a stretch.
Cycling is easier on your joints than running as it is a low-impact aerobic exercise. So, if you find running a bit too much, try cycling.
Biking or Cycling
Riding bicycle is yet another very good cardiovascular exercise. It will pump up your heart and you will sweat your way to lose weight. Not to ignore, your legs are at continuous work to run your bike so you also end up toning your leg muscles, thus losing considerable fat from thighs and hips.Get this:
- Invest in a good bicycle
- Join a gym
Do this:
- Set up time everyday to ride your bicycle.
- You may either start your day by cycling for half to one hour or do this in the evening. If you do this in the evening, remember, you should do such exercise 3-4 hours before you go to sleep. Doing strenuous exercises close to bedtime may disrupt your sleep.
- If you cannot set apart extra time for cycling from your busy schedule, bike to your workplace. Yes, this is one very healthy mode of transport.
However, if you cannot do all the above, just join a gym and hit it everyday. If not everyday, at least for five days a week. Don’t forget to use that stationery bicycle in the gym for at least half an hour.
Swimming
If you know how to swim and if you have a pool that you can access, there’s no other exercise better than this for you! Swimming has been listed as one of the best exercises for body. Each and every muscle of your body gets toned up when you swim. It can be termed as a water aerobics that combines weight resistance and cardiovascular movements. Also, there’s no other so refreshing an exercise as swimming.Do this:
- Swim everyday for 30-40 minutes.
- While swimming, propel your body actively through the water with the help of breaststroke, backstroke, butterfly or freestyle.
- If you are not that great a swimmer, you can still manage to lose fat from your thighs by immersing yourself waist deep in water. While your lower body is immersed in the water, keep on doing exercises that move your legs such as lunges, lifts and kicks. You will find it far more easier to do it in water than on ground because a body is 90% lighter inside water.
- Perform pendulum move. For this, stand in waist deep water and then slowly lift your left leg and stretch it to the side as far as you. Now gently swing it down and across in front of the right leg. Then, again take your leg back through the water to glide it to the left. Continue doing sidewards, downwards, across, down and back movements for 10-15 times. Repeat the same movements with right leg.
- Perform flamingo move. Stand on your right leg, waist deep in water. If needed, hold on the side of the pool to get support. Now bend the left leg at the knee and place your left feet over your right knee. Holding this position, move your left knee side wards and then back towards the right knee. Repeat for 10-15 times. Change legs and do the same movements with right feet on your left knee.
These under water leg movements will help you a lot in losing inner and outer thigh fat. Swimming will help lose overall body fat.
Squats
Squats and lunges are the best exercises for legs. Perform both, squats along with lunges, at least 2-3 days a week. You may add resistance by using dumbbells. This speeds up the process of toning your leg muscles. Apart from squats and lunges, there are few more leg exercises that can help you get rid of thigh fat. Read on to know how to do all these leg exercises to lose fat faster.Get this:
- Dumbbells or barbell (optional)
Do this:
- Stand straight with your legs at hip-width.
- Now widen your legs a little more.
- Bend your knees and take your upper body back and bend down as if you will now sit down on a chair. However, don’t let your knees extend over your toes.
- Hold for sometime.
- Then straighten your legs and return to your beginning position.
- Repeat for 10 times.
- While doing the exercise, you may hold dumbbells or a barbell to add resistance.
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