Lose
Fat from those Flabby Legs
This is page 2 of
our Lose Fat from those Flabby Legs Guide. For page
1, see Lose Fat from those
Flabby Thighs.
 Exercise 9
- Lie on your back with your hands by your butt.
- Plant your feet on the floor.
- Slowly, straighten your right leg to the ceiling as if
you’re stamping it with your foot. Use your butt muscles to
really push up.
- Then, drop that leg to the side. Hold and bring back to
center.
- Lower your butt to the floor.
- Do 15 reps and switch sides.
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Exercise 10
- Stand with your feet a little farther than shoulder
width apart and point your toes out slightly to the
sides.
- Lift up onto your toes, hold and lower down.
- Do 15 reps.
- Turn your feet so that they are facing the front.
- Lift up onto your toes, hold and lower.
- Do 15 reps.
- Turn your toes in (pigeon – toed).
- Lift up onto your toes, hold and lower.
- Do 15 reps.
- Do 3 sets.
Exercise 11
- In a standing position, lunge out to the right.
- Squat, step back to the middle, staying low.
- Immediately lunge to the left and squat.
- Come back to center. Try to do 15 on each side.
- Do 3 sets.
- Stay low for the entire exercise. Do not straighten up,
as this will give your thighs a break. Remember to keep
your knees over your ankles.
Exercise 12
- Stand with feet shoulder width apart.
- Lift the right heel off of the floor.
- Squat down with the left leg (knee over ankle).
- Squat down slowly and return to standing.
- Do 15 reps on each side.
- Do 3 sets.
Exercise 13 Split Squat
- Stand with legs about shoulder width apart.
- Plant your left leg and step back with your right.
- Drop the right knee to the floor, keeping your left
knee over the ankle.
- Straighten both legs and repeat.
- Do 15 reps and switch legs.
Exercise 14
- Start with legs shoulder width apart.
- Take a large step forward with your left leg.
- Lower your hips straight down. Touch your right knee to
the floor if you can.
- Keep your left knee over the ankle as much as
possible.
- Return to start position and switch legs.
- Do 15 reps per side.
Bands Exercises
I am a big proponent of exercise bands and if you don’t have
any at home, you may want to look into investing a few dollars
and trying them out. You can work just about any muscle in your
body with them, they are cheap and versatile and nice to use
for a change of pace. The following is just one example of an
exercise that uses an exercise band. There are lots of
others!
Exercise 15
- Stand with your feet shoulder width apart.
- Tie your resistance band in a knot around both
legs.
- Plant your left leg and lift the right leg to the
side.
- Hold for 5 seconds and release.
- Repeat, doing 15 reps per side.
- Then, with feet shoulder width apart, plant the left
again.
- Bring your right leg out in front of you. Hold and
release.
- Do 15 reps per side and switch legs.
- Finally, with feet shoulder width apart, plant your
left leg.
- Bring the right leg straight behind you. Hold and
release.
- Do 15 reps per side and switch legs.
You can do your cardio all at once if you like and then work
on some of the exercises specifically designed to burn the fat
from your legs. The other option is to do 2-3 minutes of cardio
and then 3 sets of an exercise. Two – 3 minutes of cardio, and
then 3 sets of a second exercise. You’ll be working out for the
same period of time, in the end. However, the second method
will keep driving your heart rate up after every set of
exercises and you will burn even more calories and fat. It is
also more interesting to switch things up every couple of
minutes rather than running on the treadmill for a half an hour
and then doing some isolated exercises. The choice is yours,
though – whatever work’s for you!
It is important that once you have worked out, you stretch
all of the muscles that you worked so hard. Some people skip
stretching at the end of a workout. I think that it’s the best
part. Nothing feels better after you’ve been working out hard
for an hour, so take the time and stretch. Stretching also
helps to lengthen and repair the muscle fibers that you worked
out so hard. Here are a few stretches to try after your intense
“Lower body Workout”.
Stretches
Hamstrings
- Sit on the floor with your legs straight out in
front.
- Slowly lower your body over your legs as far as you can
go.
- Hold for 15 seconds and release.
- Then take your right foot in and touch it to your left
inner thigh.
- Keep your left leg straight.
- Slowly lower over your left leg.
- Hold for 15 seconds and release.
- Switch legs.
Calves
- Stretch your legs out in front of you.
- Bend your body over your legs, grasping your feet.
- Pull your toes until you feel the stretch.
- Hold for 15 seconds and release.
Groin
- Sit on the floor and bring your feet in as close as
possible to your body.
- The soles of your feet should be touching each
other.
- Bend over slightly, pushing down on your legs with your
elbows.
- Hold for 15 seconds and release.
Quadriceps
- Stand on your right foot, plant it on the floor and
maintain balance.
- Grab your left foot and hold it behind you with your
left hand. Your left leg should stay parallel to your
right.
- Hold for 15 second and release.
- Switch legs.
Don’t forget that for many exercises, you don’t need any
equipment. If you are serious about toning up your calves,
thighs and buns, why not do a few sets at home while you’re
watching t.v. or if the kids are playing on the floor. Once you
know how you have to move your body, you can do a few sets here
and there throughout the day for even better results. Those fat
legs will soon enough be a thing of the past, the trick is
to just get started!
Click Here for the Ultimate
Guide to Losing Thigh and Butt
Fat
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