In a study, I read that a woman gains fat fastest on the thighs and hips. Especially when you are in late 20’s or early 30’s, you have to be really attentive towards your body. If one is able to lose weight from the thighs and hips, there’s an immense change in the whole posture. So today, Feminiya has brought to you 6 quick exercises that would target the extra fat on your thighs and hips.
But before you start, you must know if you are actually overweight or not. If you are overall slim, but you feel your thighs and hips are too wide, have a look at this!
Now let me tell you, the thighs and hips are actually a trouble area when it comes to reducing weight. So, you have to be patient and regular with your exercises. It may take some time for the results to show, but you can be assured that it will show.
Do these exercises 3 to 4 times in a week. All 6 steps back-to-back, and perform the whole cycle for 3 times.
1. Side-Stepping Curtesy (20 reps on alternate sides)
Stand tall and widen your legs slightly. Clasp your hands behind your head, and cross your right foot behind the left. Now a curtesy lunge, by lowering and touching the ground with your right hand. Stand up and repeat the same with alternate leg. See picture for reference.
2. Balancing Squat (20 reps on alternate sides)
Stand tall with your legs apart. Lower into a deep squat, keeping your spine and chest straight. Try to reach the floor with both your arms when you squat. Shifting the weight to right leg, stand and bend your left leg by grabbing the shin. Hold for 5 seconds and let go. Repeat the same with the other leg. Have a look to the given picture.
3. Hinging Deadlift (20 reps total)
Hold a pair of dumbbells and stand with your legs apart. Slightly bend the knees and hold the weights in front of your thigh, facing towards the thigh. Keeping your spine neutral, hinge forward and try to touch the ground with the weights, until your torso is almost parallel to the floor. Raise your body halfway up, using your glutes, and then go for a full forward hinge again. Take reference from the picture.
4. Shifting Side Lunge (20 reps total)
Stand normally with feet together, and holding the dumbbells by your side. Take the right foot wide out, and lower into a side lunge, keeping the dumbbells on either side of your left foot. Bend the left knee with maintaining the position, but shifting the weight to both legs and lowers into a wide squat, reaching for the floor in front of you. Now, extend the alternate leg for side lunge, and perform the same that you did with your right leg. Bring both legs together and stand up for the rep. See the above image.
5. External Hip Raise ( 20 times on each side)
Loop a resistance band around your ankles, and lie down on the floor on your right side. Keep your upper body above the floor by giving it support with your right hand and forearm. Extend your feet. With bracing the abs in tight, lift the top leg up to the hip’s height. With rotating the leg, turn your toes down towards the floor, keeping tension on the band. Lift the leg slightly higher than the hip height, against the band, keeping your toes towards the floor. Return to hip height and repeat the same on the other side.
6. Side Lying Leg Lift (20 times on each side)
Loop a resistance band around your ankles and lie down on your right side with the right arm stretched on the floor and the left hand in front of the body for support. Bracing the abs in tight bring your bottom leg slightly in front of the top leg. Let the top foot rest on the floor. Lift the top leg slightly higher than the hip height. Pulse your bottom leg up and down, keeping tension on the band. Repeat the same on the other side.