When it comes to losing weight in one specific area of the body, you need to realize that spot reducing is not possible. That does not mean you cannot do exercises to help create better tone and build muscle. You just have to do this in conjunction with a healthy, low-fat diet and more movement. Leg exercises are advantageous because any time you build muscle, your metabolism increases. To get the most favorable results, you need to perform exercises that target your leg muscles.
Step 1
Run for 30 to 60 minutes three times a week on nonconsecutive days. Running is a type of cardio that involves all the major leg muscles; it can burn an abundant amount of fat. If you are not up for running, do any type of cardio that involves leg movement.
Step 2
Grab a pair of dumbbells to do squats. Stand with your feet shoulder-width apart and hold the weights by your sides. Bend down until your thighs parallel the floor, stand back up and repeat. Keep your core tight, back straight and keep your gaze fixed forward throughout the exercise.
Step 3
Step up and down on a weight bench. Stand behind the bench with dumbbells in your hands. Place your right foot on the bench and press your weight down to lift your body into the air. Hold for a second with your left leg hanging behind you. Lower yourself down on your left foot and repeat. Do a set of reps and switch sides.
Step 4
Execute a set of split squats. Hold dumbbells at your sides and take a step forward with your right foot. Lower your body down by bending your knees. Stop when your right thigh parallels the floor and your left knee is 1 inch above the floor. Stand back up and lower yourself back down. Repeat for a set of reps, switch your lead leg and do another set.
Step 5
Grasp a barbell with an overhand, shoulder-width grip to do stiff legged deadlifts. Stand with your feet shoulder-width apart while holding the bar against your thighs. Bend forward and let the bar descend toward the ground. Stop when you feel a strong contraction in your hamstrings, bend back up and repeat.
Step 6
Perform dumbbell sumo squat jumps. Stand with your feet in a wide stance and your toes turned out 45 degrees. Hold the dumbbell vertically between your thighs with your arms fully extended. Lower your body down until your thighs parallel the floor. Jump in the air quickly, land back in the same position and repeat.
Tips and Warnings
- Do 10 to 12 reps and three to four sets of the leg exercises. Work out three times a week on the alternating days of your cardio.
- If you have not exercised in a long time, make sure to get clearance from your doctor before attempting this routine.
Things You'll Need
- Dumbbells
- Bench
- Barbell
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