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8 Best Exercises to Reduce Hips Fat

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Often women face a common lower back problem. It either is her hips or her thighs or the entirety of the lower body. This is one of the main causes why usually women, when they start ageing, feel their kneecaps throbbing and their backache growing with every single passing day. Thigh fat is common among both men and women. What is left to wonder is how to reduce hips and thighs in 1 week time!

This is a problem not only in the older section but also to the young areas where young women and teenagers have a hard time with their thighs and hips. Everything you eat feels getting accumulated in your hips. Like everything there is a solution too and a simple one. Every morning after wake up follow some of these yoga and exercises to reduce hips and thighs at home.

1. Pony Kick Exercise:

  • Get down on the ground on all fours, making sure that your forearms lie flat.
  • Try to position your shins as flat as possible on the ground, as well. Take your right thigh and slowly raise it to a 45 degree
  • angle, keeping your knee bent. Hold your leg for around five seconds before slowly lowering it to the initial position.
  • Repeat as many times with your right leg (minimum five) as possible and then do the same with your left one.

2. Lunges:

  • Both walking and stationary lunges target all the lower-body muscles.
  • Start by taking one large step forward and lower your body so both of your knees form 90-degree angles, keeping your front
  • knee over the ankle. Return to the starting position.
  • Aim for 8-12 reps on each leg

3. Thigh Raise Exercise:

  • Lie flat on the floor with your face down and with your legs a little bit raised (around four inches from the ground).
  • Raise your legs without having your knees touch the ground and maintain the position for about five seconds.
  • Slowly go back to the initial position without fully touching the floor with your legs.
  • It is recommended that you repeat the movement for about ten times for every routine.

4. Side Squat with Band:

Resistance bands are inexpensive and can be used for a total body workout. They also offer you the option of using different levels of resistance depending on your fitness level. This exercise works on your inner and outer thighs, hips and bottom. You can do this exercise without the resistance band, but the band will further increase the efficacy of this exercise.’

  • Stand while your feet are shoulder-width apart and tie a band around your lower legs.
  • Lift your left leg and step out to the left while pressing out against the resistance of the band.
  • When your left foot touches the floor, bend your knees into a deep squat.
  • Then stand up again and bring your feet back to shoulder-width apart.
  • Repeat – Either alternate legs or take 10 steps to the left and then 10 steps to the right.

5. Thigh Chair Exercise:

  • Another excellent exercise in the “how to get rid of thigh dimples” category is the thigh chair.
  • Press your back against a wall, while maintaining your heels about twelve inches away.
  • Straddle your legs at about shoulder-width apart and slide your back down the wall until you achieve a chair-like position.
  • Wait for as long as you can (if you resist two minutes that would be fantastic) before carefully sliding up to the initial position.
  • Make sure you do not get up quickly and try not to force your body a lot more than it can take, especially when first trying out this type of exercise.

6. Mountain Climbers:

How to Do:

  • start from a position of kneeling on one knee.
  • Using the power in the foot that is placed on the floor, spring your body upwards to standing and return to your
  • starting position but with the opposite knee on the floor this time.
  • It is Very important that you don’t use your knee to land on but take all the weight on the foot that is flat on
  • the floor, slowly lowering the knee to the floor for the last few inches.
  • Try and aim for 3 sets of 20 but you may need to build up to this and may only manage a few to begin with.

7. Hamstring Roll:

How to Do:

  • Equipment Needed: Exercise Ball (diameter about 65 cm)
  • Reps 20, Sets 3
  • Lie down supine on the floor with the calves and feet on the ball, buttocks lifted, and the legs extended straight.
  • The arms are along side the body. The body should look like a straight plank.
  • Inhale as you bend your knees to 90 degrees pulling the ball with your feet towards the glutes.
  • Hold for 1 second. Keep the abs and back engaged.
  • Exhale while pushing the ball back out while straightening the legs.
  • Hold for 5 seconds. Repeat.

8. Resistance Band Butt Blaster:

How to Do:

  • Kneel on floor and wrap band under right foot, placing hands down under shoulders while holding handles against the floor.
  • Lift right knee off the floor slightly and push right foot back to extend leg straight against the band, squeezing your glute.
  • Release slowly, bringing knee back in to a bent position. Continue for desired reps and switch feet.