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How to Lose Weight in Your Legs at Home

Updated April 17, 2017

For some people, losing weight in their legs and thighs can be very difficult. Genes can play a large role in your ability to lose weight and keep it off. However, all hope is not lost. There are a few simple exercises that you can do at home that will help trim the fat and build muscle to give you lean muscular legs.

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  1. Stretch to prevent injury. Make sure you stretch all major muscles before starting any exercise.

  2. Implement a daily routine of squats. This form of exercise is one of the best ways to trim and tone your legs. To properly execute squats, you need to stand with your feet hips width apart. Lower into a squat by pretending to sit in an imaginary chair. Make sure to keep your knees in line with your toes. Do 3 sets of 12 squats.

  3. Perform thigh kicks to tighten your thighs. Place a chair in front of you and place your hands on the back of the chair for support. Raise yourself onto the balls of your feet and swing your right leg in front of your left leg in a controlled motion. Repeat this 10 to 12 times before repeating action on opposite side. Try to do two to three sets of thigh kicks for each leg.

  4. Complete two to three sets of 10 lunges on each leg. Lunges will tone your hips, thighs and butt. Grab a dumbbell in each hand and stand with your left leg 2 to 3 feet in front of your right leg. Bend your legs towards the floor while keeping your torso straight. Keep your left leg behind your toes and be sure not to lock your knees. Repeat the same action on the opposite side.

  5. Walk or run up and down stairs for 20 to 30 minutes. Stairs provide the perfect support for leg exercises. Using your stairs at home can provide the same benefits of using a stairmaster or participating in an aerobics class at the gym.

  6. Exercise with workout DVDs, which provide step-by-step instructions for aerobics training and strength exercises. It is almost like having a trainer in the comfort of your own home.

  7. Stretch your legs. After any workout, you should stretch the muscles you worked to prevent injury.

  8. Warning

    It is best to get a doctor's approval before starting any new fitness routine. If you feel winded, dizzy or sick at any point during your workout, make sure you stop and rest.

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Things You'll Need

  • Exercise mat
  • Chair
  • Stairs


About the Author

Elizabeth James

Based in South Florida, Beth Swanson has been writing professionally since 2005. Her articles have been published in the magazines “Kiwi," “Natural Home,” “Clean Eating,” “Palm Beacher," the “Miami New Times” and several other publications. Swanson earned a Master of Arts degree in integrated marketing communication from the University of Colorado at Boulder.

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