11 Best exercises to lose fat weight from hips and thighs - Part 1
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. Genetically, 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.
Moreover, carrying extra fat even raises the risk of health problems like
hypertension, heart disease and diabetes. 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.
Ultimate Guide of Exercises to reduce
hips and thighs
1. Dumbbell Squats
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?
•
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
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?
•
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
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.
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?
•
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
Side Step Ups: You can add some diversity to your workout by doing side step ups. How to do?
•
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:
One-Legged Deadlifts are outstanding
exercises for reducing the fat of hips and thighs. How to do?
•
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.
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