Losing weight takes dedication, desire and discipline no matter where it is on the body. When you want to target a particular location like the legs, you need to remember that spot reduction is not possible. You have to lose weight throughout your entire body and the spot you want to lean out will be included. That being said, you can work your legs with specific weight training exercises to increase your muscle mass and create definition after the fat has been burnt.
Step 1
Consume low-fat, low-sodium foods that are also low in sugar. Have your diet consist mainly of fruits, vegetables, lean meats, low-fat dairy, beans and whole grains. Keep your portion sizes under control as well to prevent excess calorie intake.
Step 2
Pinch a stability ball against a wall to do squats. Hold dumbbells in your hands and have the ball at mid-back height. Step forward slightly and place your feet shoulder-width apart. Lower your body down and stop when your thighs become parallel to the floor. Your knees should be bent 90 degrees at this point. Stand back up and repeat.
Step 3
Step onto a workout bench. Stand in front of the bench with dumbbells at your sides. Place your right foot on the bench and push your weight into it as you lift your body up in the air. Let your left leg hang behind you for balance. Lower yourself back down onto your left foot and repeat for a series of reps. Switch sides and do another set.
Step 4
Lunge back and forth. Start with your feet together and hold dumbbells down at your sides. Take a long step forward with your right foot and bend both knees to get into a lunge position. Stop when your right knee is bent 90 degrees and your left knee is 1 inch above the ground behind you. Stand back up, bring your feet back together and repeat with your left foot leading.
Step 5
Lie on your stomach on a hamstring curl machine. Place the backs of your lower legs under the padded lever and grab the handles located under the bench on the sides. Keep your hips tight against the bench and bend your knees as you push the padded lever toward your butt. Squeeze for a second and slowly lower the lever back down. Stop right before lockout and repeat.
Step 6
Perform cardio for 45 to 60 minutes to help burn the fat on your legs. Do anything that will cause you to sweat, such as running, indoor cycling, elliptical training, stair climbing or cross-country skiing. Work out three times a week, on alternating days.
Tips and Warnings
- Perform 10 to 12 reps and four to five sets of your leg exercises and work out three times a week on the alternating days of your cardio.
Things You'll Need
- Stability ball
- Dumbbells
- Bench
Member Comments