Today I will talk about some of my legs exercises. I start my workout routine with the cardio. Usually, it takes around 10-15 minutes. I don't really like running, but I love elliptical and stair machine. I start with the most difficult exercise for me - deadlift. This exercise is good because it makes a number of muscle groups work together: legs, back, trapezoids, abdominal muscles. I usually do 5 sets of 15 repetitions. Then I do squats because it's the most effective exercise for me. To get your legs and butt in shape it's better to do squats with the bar on the shoulders. Many people complain that they can't perform squats with the bar because the knees hurt or it's hard to do it and so on. This is really a difficult coordination exercise, so you must first practice normal squats in 1/2, then 3/4 of the amplitude and only then "booty to the floor." Only after learning how to perform classical squats, you can add weights, because you don't want to break or hurt anything. I start with 50 lbs and go up with each set. I do 5-7 sets of 15-20 repetitions. Lunges are an excellent exercise for sculpting and building several muscles like quadriceps, glutes, and hamstrings. This exercise affects the shape and line of the legs and can make them look better. The lunges are a difficult coordination exercise, so it takes practice to do it correctly. I usually do 5-7 sets of 15-20 repetitions.
If you want to lose weight in your legs - do not look for any special magical exercises for losing weight in this particular zone. You can't burn fat locally and it's almost impossible to influence on where the fat will go first if you want to lose the weight. But leg exercises stimulate blood circulation in this zone. As a result, fat from the legs and buttocks is burned slightly better (under the condition of a diet with a deficit of calories, of course). If you want to increase the gluteal muscles, first of all, you have to change your diet. It doesn't matter if you want to lose weight or not, you have to take protein, otherwise, the muscles will not have enough material for growth. You don't want to lose your muscles with fat. Losing weight needs fewer carbohydrates and fats in the diet. I, personally, don't try to lose weight, but I still watch my diet, I try to eat more natural protein and less fast food and sugar ( even I loooove pizza and fries).
just an example of exercises I do
