To lose leg fat fast, perform single-seated resistance exercises, and do two to four sets of floor exercises, starting with five repetitions of each exercise. Do the workout three to five times a week.Continue Reading
Sit on a chair with your feet flat on the floor and your knees at a 90-degree angle. Hold a pillow between your thighs. Exhale, and squeeze the pillow between your thighs. Hold for a full minute, breathing normally, and then release. Put the pillow aside.
Still seated the same way, place your hands on the outside of your knees. Keep your arms stationary, and push your knees out while pressing in with your hands. Hold for a full minute, breathing normally, and then release.
Still sitting, hold onto the edges of the chair. Exhale, and extend your right leg out straight. Hold for 30 seconds, breathing normally, and release. Repeat with your left leg.
Place your hands flat on the chair. Exhale, and lift up from the chair. Your weight should be on your feet and palms. Continue lifting until you are separated from the chair with your thighs engaged. Hold for 1 minute, then sit down.
Move on to floor work. Lay on a mat on the floor on your left side. Your legs should be stacked, and your left arm supporting your head. Place your right hand on the floor in front of your chest. Slowly raise your right leg, hold, and slowly lower it. Repeat five times, and then switch sides.
Still lying on your side, bend your legs to a 45 degree angle. Keep your feet together, and raise one knee as high as you can. Hold, and then slowly lower. Repeat five times before switching sides.
Move into a push-up position with your body straight. Engage your core. Pick up your right foot, bending your knee. Draw your right knee toward your left shoulder, hold and slowly release. After five repetitions, switch legs.