Is it an easy task to lose weight and to shape the muscles from any part of the body? Of course not, it is really frustrating and difficult. While talking about the trouble spots like Hips and Thighs, trying to lose weight is furthermore difficult. Shaping the muscles of hips and thighs is a significant fitness goal for most of the women, isn't it? The shapely lower body and the right proportion of waist to hips are regarded as very feminine. Heritably, women have a propensity towards larger hips & thighs and slim waists. Estrogen is the main cause why women often have wide hips and narrow waists and why women have a tendency to store their fats in hips and thighs. This is mainly to help women during pregnancy, the fats stored around the hips and thighs reserve storage of energy as well as works as a defense for the reproductive organs. This is one culprit why it is very tricky for women to get rid of hips and thigh fat.
Nature has intended hip and thigh regions for fat storage in women. However, when too much fat gets accumulated around the hip and thigh areas, women become “pear shaped”. It makes the look unattractive as well it can make tricky to find clothing which fits properly. It also hinders regular activities like performing daily chores, walking, etc. Moreover, carrying extra fat even raises the risk of health problems like hypertension, heart disease and diabetes. Hence, it is very important to take proper care & to be aware of our body. The hips and thighs have muscles named as the quads, glutes and hamstrings. For the reduction of the size of hips and thighs, there is a requirement of working on these muscles with some key exercises. Most significantly, hip and thigh exercises are most effectual when merged with a healthy diet and aerobic exercise. The best exercises are the ones which you perform 3 times per week on alternating days that aim for 12-15 reps and 3-4 sets. If you are in doubt how to decrease your hip and thigh weight, just check out some tips and exercises given below to reduce hip fat and thigh fat.
Squats are considered as most excellent & effective exercises for reducing the fat of hips, thighs and butt. As well, they are functional exercises assisting us to build strength for a range of daily activities. How to do?
Lunges are a tricky & challenging exercise as they act on too many muscles at the same time. They act on glutes and hamstrings on the front leg, and they act on quads and calves on the back leg. Dumbbell Lunges are best for working on all the key muscles of the hips, thighs and glutes. How to do?
Step ups are one more great exercise for the glutes. This exercise assists for tightening the gluteal muscles, in that way decreasing the fat in the hip area. There are two types of step ups which are very useful for this purpose: Side Step Ups & Crossover Step Ups. The most important key for the Step Ups is to concentrate your entire load on the stepping leg. Side Step Ups: You can add some diversity to your workout by doing side step ups. How to do?
The crossover step up is the best of the list when talking about lower body functional exercises. This lateral movement works on the hips in a diverse way than traditional step ups, concerning both external and internal rotation while working on your balance and coordination. How to do?
One-Legged Deadlifts are outstanding exercises for reducing the fat of hips and thighs. How to do?
This exercise is great for targeting the hips, butt as well as the lower back and the hamstrings. How to do?
One more effectual daily workout you can do is a swimming. A regular routine of swimming for at least 30-minutes has been proven to be very helpful exercise to reduce the fat from the hips, thighs and legs, and to get them in a better shape.
Riding a bicycle not only targets the muscles of your thighs, hips and butt, but also great for your heart. You can do biking on a stationary bicycle by alternate 3 minutes at 70 to 80 RPM and 2 minutes at 100 to 110 RPM for a 45 minute calorie-blasting workout. A woman of 140-lb can burn about 335 calories through a 45 minute biking. You can try the riding outside or even try Spinning at the gym. If you want to really work your glutes, you can do it by standing up while biking and thus you can also increase your resistance.
This is an outstanding exercise for the whole body including the thighs, hips and glutes. Controlled roundhouses, side kicks, front kicks and back kicks target thighs, hips and butt, whereas intricate combinations which include punches will work on your abs to strengthen them. A woman of 140-lb can burn about 500 calories through a 45 minute of kickboxing.
This is another effectual work out which doesn't need any equipment and you can do at home. For doing this, you will require to stand alongside a wall with your back. After that, sit down gradually on an imaginary chair, in a way that your back is flat alongside the wall and your knees are bent at right angles. By this way, you cannot only target the fat of thighs and hips, but also you can tone your muscles.
Ultimate Guide of Exercises to reduce hips and thighs
1. Dumbbell Squats
- Take a standing position with feet & hip-width apart, and hold burdens at your sides or at shoulder level for added intensity. You can perform it with the help of dumbbells or you can merely use weight of your body.
- Twist your knees, and get lower position into a squat by keeping the knees at the rear of toes. Envisage that you are obtruding your butt behind you, however keep the torso erect and contracted.
- Force down into the heels for standing up to come back in the starting position.
- Do again for 2 to 3 sets of 8 to16 reps.
2. Dumbbell Lunges
- Take a standing position with right foot forward and left foot backward about 3 feet apart. Hold dumbbells in your hands and twist your knees for lowering your body towards the floor. Keep the front knee at the rear of toes and ensure to lower straight down instead of forward.
- Keep the torso erect and belly in. Push through the front heel and then standing up to come back to the starting position.
- Do not lock the knees at the peak of the movement.
- Do again for 1 to 3 sets of 8 to 16 reps in accordance with your goals and fitness level.
- Here, you can even elevate the back foot on a step to really defy both legs.
3. Step ups
- Firstly observe your step height on side step ups for evading any knee pain. Make sure to work at a lower level than ordinary step ups.
- Stand sideways on a platform or step and keep hold of medium-heavy dumbbells in each hand.
- Step down your right leg; get lower into a squat and keep the torso upright, the back erect, and the belly in.
- Concentrate on the leg, which is on the platform as you push into the heel to bring the right leg back onto the platform.
- Keep the movement controlled and slow and envisage that the foot on the platform is doing all the work.
- Do again for 1 to 3 sets of 8 to 16 reps on both sides.
4. Crossover Step Ups:
- Take a standing position with your left side facing a platform, step or bench. You can even try a height at which your thigh is parallel to the floor as you are stepping.
- Keep hold of dumbbells in each hand for added intensity, if needed.
- Raise the right leg and cross it over the left one, and place the foot flat on the platform or step.
- Maintain your hips square towards the front of the room so as you can press up with the right leg, and carry the left leg alongside the right on the step.
- Step back down to the floor with the left leg and do again for 1 to 3 sets of 8 to 16 reps.
5. One-Legged Deadlifts
- Take a standing position on the left leg and by taking the right leg back just a bit, lightly rest on the toe.
- Hold medium-heavy weight dumbbells in each hand facing the thigh and tip from the hips. Keep the back erect and the belly in, bringing the burden towards the floor.
- At the same time, raise the right foot up as you lower the weight by taking the foot up to hip level.
- Compress the glutes of the left foot to pull back up and do again for 2-3 sets of 8 to16 reps before switching alternate side.
- Maintain the move controlled and slow and focus on maintaining your balance at the same time. You can make Deadlifts even more challenging by raising the leg as you lower the torso that will require core strength as well as balance. If you feel unsteady, stay the back leg on the floor.
5. Hip lift on the ball
- Firstly lie on the ball with the support of neck, head and shoulders, with the bent knees and lifted toes.
- Keep hold of medium-heavy weights on the hips, if desired.
- Lower your hips towards the floor to start the move but devoid of rolling on the ball.
- Compress the glutes to lift hips until your body comes in a straight line.
- Do again for 1 to 3 sets of 10 to 16 reps.
6. Walkingwalking. You can do it anytime, anywhere without any particular equipment. You can truly target your glutes if you walk up on the hills, you can burn more calories by picking up the intensity, and it can assist if you are trying to reduce fat. A woman of 140-lb can burn about 300 calories per hour through a brisk walk. Morning walk is best for health.
8. Runningrunning is easy which helps in weight loss, reduces stress, and makes you feel good. The plus point of running is that it really works on your hips, thighs and butt particularly when you add a few hills to your usual running route. Sprints are another option for individuals who want to burn more calories as well as to tighten up the tush. A woman of 140-lb can burn about 475 calories through a 45 minute jog.
9. Biking (Cycling)
11. Wall slide