The legs, thighs, butt and calves all represent the major muscle groups in the lower body. If you want to lose weight in these areas, you need to perform multiple strength training exercises while simultaneously burning fat. The strength exercises will build metabolically active muscle and help create better definition. You can achieve this completely from the comfort of your home.
Step 1
Perform cardiovascular exercise to burn calories and slim down your lower body. Being that you are home, choose running, fast-paced walking or invest in a jump rope to get your cardio. Aim for 45 to 60 minutes, three times a week, on alternating days.
Step 2
Stand behind a chair to do step-ups with knee lifts. Hold a pair of 1 gallon water jugs in your hands and place your right foot on the chair seat. Press your weight into your foot and lift your body into the air. Bring your left knee up toward your chest and hold for a second. Lower your weight back down on your left foot and repeat. Do a set of reps and switch legs.
Step 3
Grab your water jugs to do alternating lunges. Hold the jugs at your sides, step forward with your right foot and lower your body until your right thigh parallels the floor and your left knee is 1 inch above the floor. Stand back up, bring your feet together and lunge forward with your left foot. Lunge again and bring your feet back together. Keep going back and forth with each leg leading.
Step 4
Hold the jugs right in front of your body to do stiff leg deadlifts. Stand with your feet shoulder-width apart. Rest the jugs against the front of your thighs. Bend forward at the hips and let the jugs go down toward the floor. Feel a strong contraction on the backs of your thighs and butt, and stand back up. Repeat for a set of reps.
Step 5
Place the balls of your feet on a step to do calf raises. Hold the water jugs in your hands and hang your heels over the edge of the step. Lift up onto your tiptoes by engaging your calf muscles. Hold for a second. Lower your heels down until they are past parallel to the step. Hold again for a second and repeat.
Step 6
Execute a set of tuck jumps. Stand with your feet shoulder-width apart and your hands at your sides. Lower your body down slightly and jump in the air as high as possible. Tuck your knees into your chest, land back down and repeat.
Tips and Warnings
- Perform 12 to 15 reps and four to five sets of your leg exercises. Do them three times a week on the alternating days of your cardio. Follow a healthy diet and keep your calories under control to help promote weight loss.
Things You'll Need
- Chair
- 1-gallon water jugs, 2
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