Do you want to lose excess leg fat? You’re definitely on the right track. In fact, your health and overall well-being depend on it.
According to the Harvard T.H. Chan School of Public Health, excess body fat is linked to a number of serious health risks, including heart attacks, heart disease, type 2 diabetes, certain types of cancer, and even premature death. With this in mind, we’re here to share exactly how to lose leg fat with five exercises that trainers say are the most effective.
Kate Meier, a certified personal trainer and Garage Gym Reviews team member, explains: “ All of the following exercises are helpful for toning your lower body. As you work these muscles, your body burns calories and, over time, requires more calories while at rest, supporting fat loss goals. ” Meier also notes that you should incorporate these exercises into your fitness routine once or twice a week, depending on how intense your workouts are. Read on to learn more.
Assume a split stance with your right foot forward and your left foot elevated on a bench placed behind you.
1. Bulgarian split squat
Hold a dumbbell in each hand with your elbows close to your body.
Inhale and lower your left knee (back knee) toward the floor while keeping your torso upright.
Exhale and push your right foot (front foot) toward the floor to return to the starting position.
Complete 10 repetitions and then switch legs. Complete three sets on each leg.
2. Dumbbell squat on shoulders
Stand tall, holding a pair of dumbbells on your shoulders.
Keep your head up, tighten your abs, push your hips back, and bend your knees.
Slowly lower yourself into a squat position, hands at your sides.
Hold this position for a few seconds.
Then push back up to the starting position.
Perform 8 to 12 repetitions.
3. Wall squat
Start by standing about 2 feet from a wall with your back against it.
Slide your back down the wall until your hips and knees bend at a 90-degree angle.
Keep your shoulders, upper back, and the back of your head against the wall. Both feet should be flat on the floor with your weight evenly distributed. Hold for the required amount of time. Reps: 2 sets of 15 seconds.
Lateral walk with resistance band
With a resistance band looped around your lower thighs, place both feet on the floor hip-width apart, ensuring your knees remain aligned with your toes. Looking straight ahead, bend your hips and knees, ensuring your knees remain aligned with your toes. Continue bending your knees until your upper legs are parallel to the floor. Make sure your back remains at a 45- to 90-degree angle to your hips. This is the starting position.
Inhale.
Exhale. Maintaining a squat position with your right foot on the floor, step your left foot outward so that your feet are slightly shoulder-width apart.
Inhale. Maintaining a squat position with your left foot on the floor, step your right foot inward to return to the starting position.
Complete 10 reps on the same side before completing the remaining reps on the other side.
5. Jump squat
