Are you looking to trim down the excess fat on your legs?
You’re certainly in the right mindset.
In fact, your health and overall well-being depend on it.
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According to theHarvard T.H.
Keep reading to learn more.
Bulgarian Split Squat
“This exercise gets your legs working hard and helpsbuild strength and stability.
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to get to do the Bulgarian split squat, you’ll need two dumbbells and a stable bench.
While holding both dumbbells, plant one foot on the bench behind you.
While doing so, be sure your torso is straight and your core is tight.
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Finally, push yourself back up into the position you started in.
Perform three to four sets of 10 to 12 reps for each leg.
These get your muscles working hard throughout the entire movement.”
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verify your posture is straight and that you have a tight core.
Then, sit back until you’re in a squat.
Next, you’ll “explosively” come back up into the starting position.
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However, as Meier mentioned, that doesn’t mean it’s necessarily easy to do.
Start off standing up and facing away from a wall.
Then, put your back flat up against the wall, and take a few steps out.
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Your thighs should be parallel to the floor.
Once you’re in the correct position, remain there for 30 seconds.
Then, slide back up until you’re standing.
Perform three to four sets of 30-second wall sits.
Place that around your legs so that it’s right above your knees.
Get yourself into a slight squatting position before moving into a half squat.
If you’re able to go down even further, that’s also fine.
Next, step out to one side while pulling on the band to create tension.
Use both your thighs and your glutes to do this before stepping back in.
Meier says you could continue stepping out with the same leg or switch it up to the other side.
For best results, keep your muscles engaged as well as tension on your band.
Perform three to four sets of 12 to 15 steps in each direction.
Squat Jumps
The last exercise if you’re looking to lose leg fat is the squat jump.
Now, get ready!
Jump to come back up.
Meier says to check that to extend your legs and use both your glutes and quads.
Do your best to fully stretch out while jumping.
As you come back down, allow yourself to get back into a squatting position.
Perform three to four sets of 10 reps.
