Many people don’t have the time or inclination to spend a lot of money on a gym membership or expensive programs. We couldn’t agree more; if you’re motivated to improve, you can do it at home.

If you want to lose weight in your thighs and legs, you’ve come to the right place. In today’s article, we are going to show you some simple workouts that target this specific area and the best thing is that you can do them in the comfort of your home.

These exercises won’t take more than 20 minutes of your time, so if you decide to undertake them, try to practice them regularly.


To begin, stand with your feet slightly shoulder-width apart and your chest up.
To keep your balance, hold your hands out in front of you.
As if you were sitting in an imaginary chair, it will first sit and then rise. Place your head and face forward.
Your thighs should be parallel to the floor as you lower your body. Put all your weight on your heels. To return to the starting position, keep your body straight and push up through your heels.
Perform 12 reps.


The first step is to stand with your feet shoulder-width apart, a dumbbell in each hand.
Then, with one leg, take a step forward and bend your knees until your back knee almost touches the floor.
Finally, return to your body (starting position).
Then repeat with the opposite leg.
Do 10 reps with each leg.


Perform 12 reps.


Hold a dumbbell in each hand at your sides, standing with your feet hip-width apart.
Extend one leg behind you, bending forward and stretching your arms toward the floor until your torso is parallel to the floor.
Return to the starting position.
12 to 20 repetitions with each leg


With a dumbbell in each hand, stand with your feet hip-width apart (this exercise can be done without dumbbells, but is more effective with them).
Climb as high as you can while simply stepping with the balls of your feet. Return to the starting position after a brief hold. This is a repeat.
Perform a total of 25 to 40 repetitions.


Lie on your back with your knees bent and feet flat on the floor.
Lift your hips off the floor, forming a straight line between your shoulders and knees.

When you reach this position, take a breath and slowly lower your body to the floor.
Do two sets of 12 seconds.

WALL Chair

Start by standing with your back against a wall about two feet away.
Slide your back along the wall until your hips and knees form a 90-degree angle.
Face the wall with your shoulders, upper back and the back of your head.
Your weight should be evenly distributed and both feet should be level on the floor.
Hold the position for the time indicated.
2 sets of 15-second reps