Lose fat and tone your legs with these 3 exercises

We’re all caught up in the humdrum of life, so much so that no matter we have time for our body or not, we always hope to have a lean body and toned legs. If your goal is fat loss and getting toned legs, your wait can end here because we are about to suggest three simple but effective exercises which can be performed anywhere without making major efforts! And guess what? These exercises can do wonders!

Besides dieting, exercise is one of the most important strategies to shed some extra kilos and that’s why we have an expert to share some exercises which can help you.

Juhi Kapoor, fitness expert and yoga teacher, who is also known by her Instagram name ‘yoginiworld’, recently shared a video on her Instagram page about the exercises which can help you achieve your fat loss goal and can tone your legs.

“These exercises are perfect for beginners since they use the support of a wall. Moreover, these exercises allow you to balance better and keep correct form,” she captioned.

Check out her post:

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Can’t wait? Here are the exercises you must take note of for fat loss:

1. Wall sit (Modified squat)

Wall sit pose is known to tone your legs. However, it works well for fat loss as well. It is a great way to train muscles and increase endurance.

Here’s how to perform it:

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* Stand with your back to the wall.
* Place your feet firmly on the ground, shoulder-width apart and two feet away from the wall.
* Slowly, lean back and slide down as if sitting back on a chair.
* Keep your core engaged and knees bend, maintaining a 90 degree angle at the hips and the knees.
* Hold the pose for 20 seconds to 1 minute.
* Practice 3 sets (1 min each)

2. Lunges (wall supported)

Doing wall lunges is the best exercise to maintain your body weight. It targets all the muscle groups and helps to tone up.

Here’s how to perform it:

* Stand facing towards the wall with your feet shoulder width apart and put your hands on the wall.
* Place your right leg forward touching the wall.
* Now, drop the back knee (left) down or lower your upper body until it’s an inch above the ground, making a 90-degree angle on both knees.

Also, read: Malaika Arora swears by these 3 yoga asanas for toned legs

* Hold the pose for 3 seconds and return to the starting position. Repeat.
* Practice on both sides (20 reps × 3 sets)

3. One leg deadlift (Wall supported)

This exercise can be really easy to perform and can do wonders to your legs. This is the best exercise for fat and to improve the balance between target leg muscles.

Here’s how to perform it:

* Stand straight and support the wall with your right hand.
* Lean forward shifting your weight on your right leg while lifting your left leg backward.
* Lower down your torso until you are parallel to the floor, forming a T shape.
* Return to the starting position and repeat with the opposite leg.

Anyone can do this exercise, especially:

* Obese people (this is very suitable as you need low impact workouts)
* Beginners
* Pregnant women (practice caution and avoid the last exercise since it requires you to balance on one leg)
* Senior citizens (can practice slowly and with caution)
* Knee pain (keep knees and ankles in one line – if knee pains during any of the practice – avoid)

Contraindications

There are not many contraindications to this because these are simple exercises. However, if you are struggling with severe joint pain or arthritis, ankle or heel pain, avoid these exercises.