You'll have to lose weight all over if you want to lose weight in your hips.
Weight gain is always associated with accumulation of fats on different areas of the body. Some carry more fat on their upper limbs, while others have it on their belly. But for most people, especially women, areas of the thigh are a major source of fat accumulation, resulting in a body shaped like a pear -- wherein the upper half appears leaner than the lower half because of wide and bulky thighs.
Exercising for at least 30 minutes daily and eating a diet high in lean proteins, whole grains, fruits and vegetables and low in refined sugars and flour will help you to reach your weight loss goals. Keep in mind we do not have a way to target weight loss to a certain area (wouldn't that be grand!). If you lose weight in your thighs, you will likely lose weight all over. Use strength and toning to improve the size, shape and look of your thighs.
Instructions
1. Watch what you eat. Add more protein and fiber to your diet. Fiber keeps your body lean and healthy, while protein helps to boost the effects of your exercise.
2. Jump rope three to four times per week. This is a good thigh exercise and is an excellent warm-up or cool-down routine. Start by turning the rope forward and alternately jump your legs using the jogging pace. Slightly bend your knees to keep the impact low as you jump, and keep your back straight during the entire procedure. You can increase the difficulty by jumping both legs at the same time instead of doing the jogging pace or step.
3. Ride an exercise bike, swim, jog or go on a brisk walk. These are excellent aerobic exercises that trim your thighs and your whole body. For an effective hit on your thighs, try to stand up instead of sitting down in an exercise bike and pedal as fast as you can. For swimming, paddle your legs more as you go over with your strokes, especially when you're doing the back stroke. Jog three to four times a week. You can incorporate it with brisk walking if you choose to. Begin by jogging at a comfortable pace for about 30 seconds and then brisk walk until you have enough energy to jog again. Execute this alternating jog and walk cycle for 25 to 30 minutes, three times per week.
4. Execute squats three times per week. Start by having your own body weight as a resistance for the first three weeks of your squat routine. Stand upright with your feet shoulder-width apart. Inhale as you lower yourself to a squat -- bend your knees, keeping your knees from extending past your toes, until your thighs are parallel to the ground. Exhale as you go back to standing position. Make sure to keep your back straight during execution. Do this procedure in three sets of 10 repetitions. Gradually increase your resistance after the first three weeks by performing it with dumbbells in both hands. As you improve, work your way up to using a Smith machine or barbell.
5. Perform some dumbbell lunges. Begin by standing upright, feet shoulder-width apart, with dumbbells in both hands. Relax your arms and shoulders to allow the dumbbells to hang down at your sides. Step your right leg forward as far as you can, while you keep your left leg in place. As your right foot lands in front of you, bend both to lower your body. Then step your right foot back to starting position. Now step forward using your left leg. Repeat the right and left alternating lunge 10 to 15 times. When you flex both your knees, make sure that the knee of your front leg (the one stepping forward) is not flexed beyond your front toes. Make sure your back leg (the one in place) does not touch the floor as you flex.
6. Do lying leg curls. Position yourself on the hamstring machine on your stomach (prone position); hold on to the hand grips and place both your feet below the attached weights. Inhale as you carefully curl the weight up, bringing your feet toward your buttocks. Exhale as you lower them back down. Repeat this procedure 10 to 12 times and relax. Do not allow your bottom to arch up as you pull the weight toward your back side. If this is happening, you may have too much weight.
7. Execute some leg raises. Lie flat on your back on an exercise mat. Inhale as you elevate your legs and exhale as you bring them back down without letting them touch the floor. Maintain your legs elevated about 1 to 2 inches from the floor and make your legs stop on that level as you bring it back down. Repeat 10 times and relax.
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