Your legs are one of the largest muscle-bearing segments of the body. When you gain weight on your legs, this can cause your pants to fit tightly and also take its toll on your self-confidence. To lose this weight without the assistance of surgery, you need to become more active and make some dietary adjustments. Doing some key leg exercises will also contribute to your efforts by building metabolically active muscle and creating better definition.
Step 1
Eat fewer foods that are high in fat and calories. Stay away from fast food, deep fried foods, commercial baked goods and white flour products. Eat nothing but fruits, vegetables, lean meats, tofu, fish, whole grains and beans. Remember to keep your portion sizes reasonable. You can still gain weight if you eat too much healthy food.
Step 2
Perform cardio that involves your legs to burn calories. Swimming, running, fast-paced walking, stair climbing, elliptical training and indoor cycling are all acceptable forms of cardio. Aim for 45 to 60 minutes, three times a week, on nonconsecutive days.
Step 3
Build up your thigh and butt muscles with step-ups. Stand in front of a bench with dumbbells held at your sides. Step on to the bench with your right foot then left foot. Step back down with your right foot then left foot. Continue for a set of reps then switch your lead foot.
Step 4
Lunge across the floor while holding dumbbells. Stand with your feet together and hold the dumbbells at your sides. Step forward with your right foot and come into a lunge position. Stop when your thigh is parallel to the floor and your left knee is 1 inch above the floor behind you. Stand back up, lunge forward with your left foot and repeat. Keep going back and forth.
Step 5
Execute a set of stiff-legged deadlifts. Stand with your feet about shoulder-width apart. Hold dumbbells in front of your body with your palms facing your thighs. Keep your legs straight as you bend forward at the hips. Stop when you feel a strong contraction on the backs of your legs and stand back up.
Step 6
Roll an exercise ball on the ground to do hamstring curls. Lie face-up on the ground with your lower legs propped up on the ball. Lift your hips off the floor and maintain a straight back by contracting your core muscles. Curl the ball towards your body until your heels are by your butt. Lift your hips up a little bit higher and feel the contraction on your hamstrings. Roll the ball back out and repeat.
Tips and Warnings
- Do 10 to 12 reps and three to four sets of your leg exercises. Work out three times a week on the alternating days of your cardio.
Things You'll Need
- Bench
- Dumbbells
- Stability ball
Member Comments