How to loose weight of your legs?

Lots of sports and activities help to strengthen and tone legs. Some

of these include running, swimming, cycling, blading, ice skating,

skiing, and jumping rope, just to name a few.

Specific resistance exercises can help strengthen and shape specific

muscles in the leg. You may wish to begin by doing exercises that use

your own body weight and require no special equipment. Here are a few:

Lunge

This exercise works the quadriceps (muscle of the front upper

thigh).

(1) Stand with your feet together, keeping your head up and looking

straight ahead.

(2) Take a long step forward with one foot, making sure this leg is

at a right angle (don't let your knee bend in front of your toes), and

bend the knee of your back leg until it's as close to the floor as

possible.

(3) Hold this position for a second or two and then slowly push back

to a standing position.

(4) Repeat with the alternate leg going forward.

(5) Be sure that your movements are slow and controlled.

(6) Build up your repetitions over time.

(7) To increase resistance, you may hold hand weights alongside your

body.

Heel raise

This exercise works your calf muscle (official term: gastrocnemius).

(1)Stand with the balls of your feet on a step -- hold onto a wall or

handrail for balance.

(2) Slowly rise up on your toes, pause for a second or two, and then

decline.

(3) Progress slowly -- don't overdo it at first.

(4) Increase repetitions as you become stronger.

Toe raise

This exercise for your shin is particularly useful if you are a

runner.

(1)Sit on a stool, bench, or chair with feet flat on the floor.

(2) Raise your toes toward the ceiling while keeping your heels on

the floor.

(3) Hold this position for a second or two and then slowly lower your

toes.

(4) Increase repetitions as you become stronger.

Squat

This works the hamstrings, located in the back of your upper thighs.

This exercise is difficult for beginners. It is best to do this in

front of a mirror to check your form.

(1)Position your feet shoulder width apart, with your hands on your

hips or the front of your thighs.

(2) Slowly lower your body until you're in a "sitting" position. Your

front thighs should be parallel with the floor. You may also feel

muscle contraction in your rear end (you're working these muscles as

well!).

(3) Hold this position for a second or two and then slowly stand up

straight.

(4) Increase repetitions as you become stronger.

(5) With increasing strength, you may also wish to add resistance by

using a barbell, held behind your neck, that's resting on your upper

back.

Lying side lift

To work the outside muscle of your leg called the abductors:

(1)Lying on your side, slowly lift your top leg as high as you can

while keeping it straight, and then gradually lower it.

(2) Repeat as many times as comfortable.

(3) Lie on your opposite side to work the other leg in the same

manner.

To work the inner thigh muscle (adductor):

(1)Lie on your side, crossing and slightly bending your top leg over

your bottom one. Be sure not to let your hips roll back -- stay

exactly on your side.

(2) Slowly lift your bottom leg as high as you can and then lower it

gradually.

(3) Do this as many times as possible (without extreme pain).

(4) Repeat with your other leg.

(5) Some people like to use ankle weights for these exercises as they

become stronger.

If you have access to a gym, you may wish to use machines to

accomplish the same exercises. Particularly useful ones are the leg

extension (for quadriceps) and leg curl (for hamstrings). A seated leg

press is also beneficial for quads and gluteal muscles. If you use

weights, don't increase the load too quickly because you may injure

joints and connective tissue.

One other thing that some people don't realize is that leg exercises

like squats and the stiff leg deadlift, or any other leg exercise for

that matter, will only help build muscle and increase strength in your

legs. Leg exercises DO NOT target any of the fat that is specifically

located on your legs. If there is any fat, muscle will be built

underneath this fat. The ONLY way to lose fat from ANY part of the

body is through either a proper diet, cardio or a combination of both.

Start doing cardio, that makes you lose weight around your body equally so when you do the exercise, your legs will look in proportion to the rest of your body. You could also try walking, running and biking too because that tons up your legs.

like you said, spot reducing cannot be done. along with the cardio, if you do some weights training and build bigger muscles in your legs, they will shrink. because muscle is more dense than fat, if you work on strengthening your thighs and leg muscles in general, the fat percentage will decrease in them and you'll gain more muscle. i know people don't want 'muscly legs' and trust me, i was in that mind set too before i began working out, but now my legs a lot more slim and toned.

its takes a little while before you see great results, but it is worth it if you're willing to put in the work :)