How To Burn Leg Fat: Exercises & Diet Tips

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The legs are an area sensitive to the accumulation of fat, which results in the presence of conditions such as cellulite and sagging, that compromise the aesthetics of the area and prevent us from showing off the toned and beautiful legs we want. But, how to burn leg fat? Burn the fat of the legs is possible. However, it is essential to be clear that this requires a significant change both in food and physical activity because the only way to achieve visible and lasting changes is through physical exercise and proper diet.

Do you want to know how to burn leg fat and get the figure you expect? Keep reading, we explain it to you.

How To Burn Leg Fat

Exercises To Burn Leg Fat

1. Squats

Squats is one of the best-known weight loss exercises, and without a doubt, you can not miss exercising the thighs of the legs.

How To Do:

  • Standing, with your legs apart at the height of your hips and your back straight, descend until you almost touch your calves with your buttocks.
  • Ascend and repeat.
  • If you are in good shape, when you ascend, you can complete the exercise with a jump before returning to the starting position.
2. Squat With Open Legs And Weight

Unlike regular squats that work primarily on the thighs and buttocks, with the open-leg squats, we also work the inner part of the thighs, known as adductors, an area with a tendency to accumulation of fat and sagging that should train frequently.

The use of weight will help to make the movement more intense and effective, achieving better results.

How To Do:

  • Open your legs well, bring the buttocks back, and make sure that the knees do not exceed the tip of your feet.
  • Then descend and return to the original position with rapid movements.
  • Perform 20 repetitions.
  • Do three sets of 20 repetitions, resting only 5 seconds between each series.
3. Strides

It is a highly recommended exercise for the thighs, which will also help you to strengthen your buttocks.

How To Do:

  • Start with your feet shoulder-width apart.
  • Take a step forward, with your knee at a 90-degree angle.
  • The other leg should be bent back, almost touching the ground.
  • Return to starting position, and repeat with other leg.
4. Lateral Leg Raise

If you are looking to burn fat in the hip area and reduce the dreaded holsters, this is the perfect exercise.

How To Do:

  • Lie on your side and raise your leg.
  • Perform 15 repetitions.
  • Then change sides and perform another 15 repetitions with the opposite leg.
  • Without resting, do four sets of 15 repetitions on each side.
5. Vertical Leg Raise

This exercise, widely used in Pilates, helps to work the thigh area getting resistance and tone our legs while promoting the consumption of fat and improve circulation.

How To Do:

  • Lie on a mat, raise your legs as much as you can without flexing your knees, and hold the pose for 30 seconds, lower, rest 5 seconds and repeat.
  • Perform three sets of 30 seconds.
6. Cross Jumps

Cross jumps are also very beneficial for hardening the buttocks.

How To Do:

  • Stand with your legs slightly open, more than just shoulder width.
  • Take a jump and cross one leg in front, and the other behind.
  • Another jump returns to the starting position, and jumps again, this time, crossing the feet to the contrary.
  • Repeat as many times as you want.

7. Bicycle

It is simple to perform and will only take 10 minutes.

How To Do:

  • Lie on the floor on a comfortable surface, rest your elbows on the floor and your hands on your hips.
  • Lift your legs and buttocks upwards by placing your legs vertically.
  • Start pedaling, first a minute and then more minutes alternating.
8. Stairs

Going up and down the stairs is a complete exercise that will help you work your legs. The legs support the entire weight of the body, so the muscles make a great effort and spend a lot of energy. If you are not used to going up and down the stairs, start slowly, and give the muscle time to rest and regenerate. Do three sets with ten repetitions.

9. Jump Like Rabbit

Jumping like a rabbit: in addition to exercising the legs, it will stimulate blood flow in the muscles.

How To Do:

  • Stand with your feet and knees apart and aligned with your hips.
  • Flex as if you were going to sit in a chair.
  • With your arms straight, place your hands above your knees, contract your abdomen.
  • Look forward and begin to jump four forward and four back.
  • Repeat eight times.
10. On Tiptoe

Another good exercise is to keep the body weight on your tiptoes so that the legs make every effort and get stronger.

How To Do:

  • Stand in a neutral position, with your knees slightly bent.
  • Stand on tiptoe, hold on for a few seconds, and return to the starting position.
  • Repeat about 30 times.

Take Care Of Your Diet To Burn Leg Fat

It is useless to follow the training if when you get home every day, you choose to eat fatty foods, junk food, sweets, and snacks. You must also learn to control the presence of fat in your diet by choosing:

1. Healthier preparations such as grilling, baking, or steaming. Leave the pancakes aside, and you will see how your whole body thanks you.

2. Eat fresh vegetables instead of carbohydrates at each meal. If you opt for carbohydrates, always prefer whole grains, such as rice or whole wheat pasta.

3. Eat more fruits and fewer sweets and pastries, which are loaded with sugars and fat.

4. Reduce fatty proteins such as sausages, inappropriate meats, and opt for leaner ones such as chicken, turkey, lean pork or beef cuts and fish.

5. Choose dishes of simple and healthier preparations that help you eat properly, with pleasure but without excess fat.
All these suggestions will allow you to change your lifestyle and get, at the same time, the legs and the figure you want healthily.

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