The legs are an area of the body that is highly susceptible to weight gain, especially in women. Although this weight is not as serious as abdominal fat, it can still cause you to become self-conscious. To lose it, you need to target your legs with some key exercises to tone them and build metabolically active muscle. You also need to clean up your diet and become more active.
Step 1
Keep your portion sizes under control and eat foods that are high in nutrients instead of empty calories. Fill up on chicken breasts, fish, low-fat dairy products, whole grains, beans, fruits and vegetables. Avoid processed meats, french fries, burgers, wings, candy, cakes and ice cream.
Step 2
Stay hydrated and spare yourself calories by opting for water. Drink up to 10 cups a day. Stay away from sugary beverages or those with empty calories, such as fruit drinks, beer, soda and flavored coffee drinks.
Step 3
Stand with your feet shoulder-width apart to do dumbbell squats. Hold the dumbbells at your sides with your palms facing in. Lower your body down until your knees are bent 90 degrees and your thighs are parallel to the floor. Stand back up and repeat 10 to 12 times. Do three to four sets.
Step 4
Perform walking lunges to target your thighs, glutes and hamstrings. Hold dumbbells in your hands and step forward with your left foot. Bend your left knee until it is 90 degrees and bend your right knee so it is just above the ground. Stand up, step forward with your right foot, and do another lunge. Keep going across the room until you've done 10 to 12 lunges with each leg. Perform three to four sets.
Step 5
Hold dumbbells in front of your body to do stiff-legged dead lifts. Stand with your feet about hip-width apart and hold the dumbbells straight down in front of your body with your palms facing in. Keep your legs straight as you bend forward at the hips. Let the dumbbells go straight down until you feel a strong hamstring contraction. Stand back up and repeat 10 to 12 times. Do three to four sets.
Step 6
Use a balance ball to do hamstring curls. Recline on your back with your lower legs lying on top of the ball. Apply force into the ball to lift your hips off the ground. Hold this position while you roll the ball toward your body by contracting your hamstrings. Lift your hips up higher at this point and flatten your feet on top of the ball. Your heels should be about a foot away from your butt. Extend your legs back out, come back into the starting position and repeat 10 to 12 times. Do three to four sets.
Step 7
Perform 45 minutes of cardio three times a week on nonconsecutive days. Do something that you enjoy such as stair stepping, elliptical training, biking, swimming, rowing, kickboxing, jogging or cardio dance classes. Do your leg exercises on three opposing days of your cardio.
Tips and Warnings
- When you do squats, do not let your knees go past your ankles when you lower yourself. When you are doing stiff-legged dead lifts, keep your back straight throughout the entire movement.
Things You'll Need
- Dumbbells
- Balance ball
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