As men and women get older, they can become “pear-shaped” and store extra fat on the thighs and hips. These spots can be difficult to slim down and shape. Since you can’t lose weight “to the point,” you need to burn fat and strengthen the muscles underneath. You need to change your diet and exercise to lose weight and reduce your waist size.
No matter what area of your body you’re trying to slim down, all types of cardio exercise will help you lose weight. Most health experts recommend at least 150 minutes, or about 2.5 hours, of moderate-level cardio each week. Cardio not only helps with weight loss and tones different areas of your body, it also helps control diabetes and high blood pressure and improves your sleep patterns and mood. Try different cardio exercises like running, dancing, swimming, hiking, or biking.
Running is a great cardiovascular workout. It burns many calories per hour and primarily challenges your thigh muscles. Running not only improves your stamina, but also improves your muscle strength and endurance. Experts recommend running at least 20 minutes for each session to help tone and tone your thighs.
Climbing stairs is tough on the hip flexors, quadriceps, and lower abs. This exercise also burns a significant amount of calories per minute. Do a 2- to 5-minute stair run three times a week, or use the stairs for 5 to 10 minutes. Or use the stepper at the gym for at least 20 minutes. Using the stairs not only burns calories and fat, it’s also a great exercise for toning your legs and butt.
Many cyclists have great legs. Biking is a great exercise to burn calories and tone your legs. Cycling uses many leg muscles, including hamstrings, quadriceps, calves, abductors, and glutes. It’s a balanced workout for your legs. Also, cycling is great for people who have a knee injury or knee pain as it is a high-intensity but low-impact exercise.
Kickboxing is an aerobic workout that incorporates many martial arts moves. It is well suited to shape the upper and lower body. Kickboxing also burns a large number of calories per hour. It is good for burning calories and reducing your body fat overall. Kickboxing involves performing kicks that use almost all of the muscles in your legs. This is another workout that will tone your thighs and lower legs.
In addition to cardio, you must do regular strength and resistance training. These exercises don’t burn as many calories as cardio, but they help build and sculpt your muscle mass. Also, the more muscle mass you build over time, the more calories your body burns at rest. Do strength training for two to three days every week. If you’re focusing primarily on your hips and thighs, you must take a day off between workouts that work those muscles.
The bridge is an exercise that sculpts your lower back, abs, butt, and most importantly, your hips. Lie on your back, bend your knees and place your feet hip-width apart. Your spine should be in a neutral position. Tighten the abdominal muscles. Slowly raise your hips until you form a plank from your shoulders to your knees. Hold the position for three seconds, and then slowly lower your hips back to the floor. Repeat this ten to twenty times. Hold the elevated position to make the exercise more intense, and then lower your hips an inch or two before bringing them back up. Do this for a minute and then lower your hips to the floor.
This exercise helps shape your lower body, specifically targeting your hips and thighs. Stand with your feet hip-width apart. Tighten your abs and shift your weight onto your heels. Squat down as if you are going to sit in a low chair. The knees should stay behind the toes. Do the exercise sideways next to a mirror to check your position. Pause for three seconds at the lowest point you can reach. Push off with your heels and stand back up. Repeat the exercise ten to twenty times.
This is an adjusted squat with one leg. This puts extra work on your hips, making it a great exercise for sculpting your hips and thighs. Stand with your feet hip-width apart. Bring your right foot behind your left as if curtseying to the queen. Bend both knees and squat down. Try to get your right leg as close to the floor as possible. Tighten your muscles and keep your back straight as you do this exercise. You shouldn’t tip over forward. Do ten to twenty curtseys per side.
This exercise specifically targets the outside of your hips. It’s great for sculpting and strengthening the outer thighs. Find a small, round resistance band. Step on it and pull it over your knees. As you step to the side, you should feel some resistance. Step as far to the right as you can. Then slowly bring the left leg to the right. Then take a side step in the other direction, left leg first. Repeat this exercise ten to twenty times in each direction.
To slim down your hips and thighs, you need to reduce your overall body fat. You can’t just lose weight in these areas, so reducing your calorie intake will help reduce fat on your hips, thighs, and throughout your body. Your goal should be slow, safe weight loss. That’s usually 0.5 to 1 kilo per week. Eat about 500 to 750 fewer calories than you used to. This usually results in harmless, gradual weight loss. Use a food journal or online app to get an idea of how many calories you consume daily. This is how you can set a calorie limit that will lead to weight loss.
There are many different diets on the market. Studies have shown, however, that low-carb diets are the fastest in weight loss and fat reduction. If you’re on a low-carb diet, most meals should contain protein, vegetables, and a few fruits. This combination also provides you with enough nutrients to eat a balanced diet. Eat lean protein with every meal. Aim for 85 to 110 grams (about the size of a deck of cards) with most meals and snacks. This is how you reach the amount you should be eating every day. You should eat one serving of fruit (1/2 cup chopped or a small piece) and four to five servings of vegetables (one cup or two cups of leafy greens) daily. Examples of low-carb meals that consist primarily of protein, fruits, and vegetables: 1 cup of cottage cheese and chopped fruit, 2 rolled-up slices of sausage and cheese with 1 cup of raw carrots, or a grilled chicken salad.
If you’re on a low-carb diet to reduce body fat and slim your hips and thighs, you need to pay attention to the total amount of carbohydrates you eat daily. Carbohydrates are in many different foods: fruits, dairy products, starchy vegetables, legumes and grains. Foods like dairy and fruits contain many other beneficial nutrients besides carbohydrates (like fiber and protein). Take only a little of it. But you shouldn’t do without it entirely either. You should avoid grains the most. You can get many nutrients in this food group in other ways. Eat less of the following items: bread, rice, pasta, bagels, crackers, quinoa, and oats.
It’s important to stay hydrated with any balanced diet, especially if you’re exercising more. Most health experts recommend at least eight to thirteen glasses of clear, hydrating liquid per day. You may need to drink more if you’re more active. You also need to drink enough to replace the fluid you lost through sweating while exercising. Drink decaf and sugar-free beverages like water, flavored water, decaffeinated coffee, and decaf tea.
Always talk to your doctor before changing your diet and exercise program. He will be able to tell you if this is safe and suitable for you. Remember that you cannot lose weight “on the spot” on one part of your body. Along with a healthy diet, strength and cardio exercise are the best ways to slim any part of your body.