When you specifically want to lose weight in your legs, you need to take an approach that involves your whole body. This is because weight loss is not generalized to one location. Although this is the case, you should still target your legs with key exercises. This can help increase your muscle tone and create definition. Also, whenever muscle is built, your metabolism goes up and you burn more calories. With a few fitness tools and some key steps, you can slim down your legs in a matter of months.
Step 1
Clean up your diet so that it only includes low-fat, nutrient rich foods. Cut out all the deep fried foods, fast foods, commercial baked goods and processed meats. Eat fresh fruits and vegetables, lean meats, fish, whole grains and beans.
Step 2
Utilize a balance ball to do squats with dumbbells. Stand with your back pressing the ball into a wall. Hold the dumbbells straight down by your sides and have your feet spaced shoulder-width apart. Lower your butt towards the floor until your knees are bent 90 degrees. Stand back up and repeat.
Step 3
Step on to a weight bench to do step-ups. Hold the dumbbells in your hands and place your right foot on top of the bench. Press your weight into your foot and lift your body into the air. Balance on your right foot and raise your left knee up toward your chest. Lower your left foot back to the ground and repeat. Do a series of reps and switch legs.
Step 4
Step forward in a long stride to do lunges. Start with your feet together and hold the dumbbells in your hands at your sides. Take a step forward with your right foot and lower your body down until your right thigh is parallel to the floor and your back knee is 1-inch above the floor. Stand back up and step forward with your left foot. Repeat the lunge and keep alternating for a set or repetitions.
Step 5
Target the backs of your legs with stiff-legged deadlifts. Stand with your feet shoulder-width apart and hold dumbbells in front of your thighs with your palms facing your body. Keep your legs straight and bend forward at the hips, lowering the weights toward the ground. Stop when you feel a strong contraction in your hamstrings and stand back up.
Step 6
Spend 45 to 60 minutes doing cardiovascular exercise. Perform any form of cardio that is going to get your heart rate up such as running, spinning, cross country skiing, swimming, jumping rope, kick boxing or inline skating. All of these forms of cardio involve your legs and they can contribute a significant caloric expenditure.
Tips and Warnings
- Do 12 to 15 reps and four to five sets of the leg exercises three times a week on alternating days. Perform your cardio on three other alternating days. When you do stability ball squats, keep your legs slightly forward so your body is at an angle. This will ensure that your knees track properly when you lower your body.
Things You'll Need
- Dumbbells
- Balance ball
- Bench
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