hip raise

Exercises to Reduce Your Thighs And Hips – By Wanitha Ashok

Hips and thighs are problem areas for most women and people think that doing some spot exercises will reduce the fat in these areas. Spot reduction is a myth when you train certain areas we specific muscle groups and not fat. You cannot lose weight or fat from that area but you will see inch loss as muscles in that area get tightly packed (toned ) and u will look sculpted and lot smaller . Your clothes will begin to fit loser. Spot reduction exercises are done using your own body weight or external weight and this contributes to building strength in that area. To lose fat you need to burn calories though a good diet, cardio exercises and weight training. Sustaining and staying committed to diet and exercise will make the body use up the stored fat eventually, but your body decides on, from which part of the body the fat is utilized as energy. Therefore do not give up stay committed and your problem area will soon be addressed.

Here are a few exercises that will tone, sculpt and build muscle strength in your thighs and hips region:

Standing Side Kick

kneesidekick2This exercise targets Inner thighs, glutes, quadriceps, outer hips

  • Stand with feet shoulder width apart and hands on hips
  • Slowly extend right leg to the sideways to hip height and hold for 3 counts.
  • Be sure to keep inner thigh parallel to the floor.
  • Lower to floor
  • Repeat 15 times and switch sides.

Side Hops

This exercise targets inner thighs, glutes, hamstrings, outer hips

  • Stand with hands on hips
  • Hop 3 feet to your right and land on your left foot with left knee slightly bent.
  • Bring your right foot down to the floor
  • Repeat to the left
  • Continue alternating for a total of 15 on each side.

Hip Raise

hip raiseThis exercise targets hip flexors, outer hips, outer thighs, glutes

  • Lie down with your face up
  • Knees bent and feet flat on the floor
  • Slowly lift hips and extend right leg and point your toes toward the wall in front of you.
  • Hold for 2 counts, then move your right leg out to your right side at 90 degrees in the air
  • Hold for 1 count and return to center before lowering
  • Repeat for 10 times and switch sides.
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