What Are The 5 Exercises To Lose Leg Fat Fast That Trainers Swear By? Here Is What To Know

In light of this, we’re here to provide five workouts that experts recommend specifically for losing leg fat.

Eat This, Not That! quotes Kate Meier, a qualified personal trainer and team member of Garage Gym Reviews “The lower body may be toned by performing any of the activities listed below. As you exercise these muscles, your body expends calories and gradually requires more calories even while at rest, assisting with fat reduction objectives.” Meier adds that, depending on how intense your workouts are, you should incorporate these exercises into your fitness routine one or two times per week. Read on to discover more.

 

“This exercise strengthens and stabilizes your legs while making them work hard. Meier says, “The split squat really functions more like a lunge, with one foot in front doing the work while your back leg provides stability. Over time, more muscle means burning more calories, even while at rest.”

You will need two dumbbells, a sturdy bench, and the Bulgarian split squat. Set one foot on the bench behind you while gripping both dumbbells. Your second leg should be as far in front of you as it could be if you were lunging. Once you’re in the right posture, begin to squat until your thigh is parallel to the floor and straight. Make sure your body is straight and your core is firm while you do this. Put some effort into rising back up to your starting position. For each leg, complete three to four sets of 10 to 12 repetitions.

 

Meier advises the following when it comes to performing tempo squats: “Taking your time and letting your muscles stay engaged as you lower and hold the squat for each rep is crucial to the success of this exercise. These put a lot of strain on your muscles the entire time you move.”

Meier advises standing with your feet approximately hip-width apart, though you are free to keep them a little wider or closer together if that is more comfortable for you. Make sure you have a firm core and upright posture. Next, recline until you’re in a squat position. Don’t rush the exercise; take four seconds to lower yourself into a full squat and then hold that position for two more seconds. The next step involves “explosively” rising back to the starting position. Attempt three to four sets of six to eight repetitions each.

 

Wall sits can be performed without moving, but Meier says that sometimes the hardest exercises are the ones that require us to resist moving. Wall sits will completely tone your lower body.

You’ll be relieved to learn that the exercise is not particularly difficult if you are unfamiliar with it. Meier did point out that this does not necessarily imply that it is simple to accomplish.

Begin by rising to your feet and turning away from a wall. Then, take a few steps outside while leaning flat against the wall. Get your legs bent as if you were sitting on an imaginary chair, and let your back drift down the wall. The bottom should be parallel to your thighs. Stay where you are for 30 seconds after finding the right position. When you are standing, slide back up. 30 second wall sits should be done three to four times. You can extend the time until you reach 60 seconds for each set as you get stronger.

 

The lateral band walk is another exercise that Meier advises including in your leg-toning routine because it “activates both your glutes and inner and outer thighs for a well-rounded upper-leg and hip workout,” she says.

You’ll need a mini-looped resistance band, sometimes referred to as a “booty band,” this time. Your knees should be directly above where you wrap that around your legs. Before doing a half squat, get into a slight squatting position. It’s okay if you can descend even further. Next, take a step to the side and tighten the band by pulling on it.

Before you step back in, use both your thighs and your glutes to do this. Meier advises either switching to the other side or continuing to stride out with the same leg. Maintain both tension on your band and muscle engagement for the best results. 3–4 sets of 12–15 steps in each direction should be taken.

 

The squat leap is the final exercise you should perform if you want to reduce leg fat. Meier clarifies its usefulness as follows: “This traditional workout works your glutes and quads while also raising your heart rate. The squat is a muscle-building exercise that engages the entire lower body as well as the core, and the cardio component of the move aids in fat burning.”

Before squatting down, begin by placing your feet shoulder-width apart, or a bit wider, if required. Get ready now! To get back up, leap. Meier advises using both your glutes and quads while extending your legs. Stretch out as much as you can while jumping. Allow yourself to revert to a squatting position as you descend. Make three to four sets of ten repetitions.