As weight gains, both men and women can have a "pear-shaped" body, as it stores extra fat in the hips and thighs. This is an area that is difficult to shrink and tighten. Since it's impossible for you to spot a specific body part (spot treat), you must burn fat and strengthen the underlying muscles. To lose weight and reduce hip size, you will need to change your diet and exercise program.
Step
Part 1 of 3: Doing Cardio Exercises to Reduce Hips
Step 1. Do cardio exercise regularly every week
No matter which area of the body you want to reduce, any kind of cardio can help you lose weight.
- Most health professionals recommend doing moderate-intensity cardio for at least 150 minutes or about 2 1/2 hours a week.
- Apart from promoting weight loss and toning various parts of the body, cardio has also been shown to help control high blood pressure and diabetes, improve sleep patterns, and even improve mood.
- Try doing cardio activities such as: running, swimming, dancing, hiking, or cycling.
Step 2. Do the running exercise
Running is an excellent cardiovascular exercise. This exercise burns a lot of calories per hour and uses the thigh muscles as a source of strength.
- Running can not only build cardiovascular endurance but can also build muscle strength and endurance.
- Professionals recommend that you run for at least 20 minutes per session to tone and slim your thighs.
Step 3. Do the exercise by going up and down the stairs
Climbing stairs requires a lot of effort from the hip, quadriceps and lower abdominal muscles. In addition, this exercise can burn a lot of calories per minute.
- Run up stairs for 5 to 10 minutes three times a week. Or try using a stair master at the gym for at least 20 minutes.
- Running up stairs not only helps burn fat and calories, it's also great for toning your legs and butt.
Step 4. Do a spinning exercise (paddling a stationary bicycle indoors)
Many cyclists are known to have beautiful feet. Cycling is a great exercise to burn calories and is great for shaping legs.
- Cycling works a wide variety of leg muscles including the hamstrings, quadriceps, calves, abductors, and buttocks. This is an excellent exercise for the legs.
- In addition, cycling is also great for those with knee injuries or knee pain because even though it is high-intensity, it is a low-impact exercise.
Step 5. Take a kickboxing workout
Kickboxing is an aerobic exercise that uses many of the movements of the martial arts. This exercise is great for toning the upper and lower body.
- Kickboxing is also known to burn a large number of calories per hour. This exercise is great for helping burn calories and reduce overall body fat.
- Kickboxing uses a variety of kicks that involve almost all of the leg muscles. This is a type of exercise that can help tone your thighs and lower legs.
Part 2 of 3: Doing Strength Training to Reduce Hips
Step 1. Do strength training regularly
In addition to cardio training, you should also do strength and endurance training regularly.
- This type of exercise doesn't burn as many calories as cardio, but it can help build and tone muscle mass.
- In addition, the more muscle mass you build over time, the more calories your body burns when you rest.
- Do strength training about 2 to 3 days a week. If you're focusing on shrinking your thighs and hips, make sure you give yourself a break between these muscle exercises.
Step 2. Perform a series of hip bridge exercises
The poses in this exercise are activities commonly used to help tone the lower back, buttocks, abs, and most importantly, the hips.
- Lie on your back, bend your knees and spread your feet hip-width apart. Focus on keeping your spine neutral, then contract your abdominal muscles.
- Slowly lift your hips until your shoulders and knees are straight. Hold this position for three seconds and then lower your body slowly to the floor. Repeat this exercise 10 to 20 times.
- To increase the intensity of the exercise, raise your torso higher and lower your hips 2.5 cm lower, then return to the top position. Do this movement for one minute. Then, lower your hips.
Step 3. Do squats
This exercise can tone your lower body, especially targeting the thighs and hips.
- Stand with feet hip-width apart. Contract your abdominal muscles and stack your weight on your heels.
- Sit back as if you were going to sit in a low chair. Keep your knees behind your toes. Do this movement next to a mirror so that your body movements can be seen.
- Pause for three seconds when you are at the lowest position in the squat. Push yourself up with your heels and rise to stand. Repeat 10 to 20 times.
Step 4. Do a curtsey lunge
This exercise is a modification of the squat with one leg. In order for this movement to make the thighs and hips toned, the hips must work very hard to do it.
- Stand with your feet hip-width apart. Point your right foot behind your left as if you were bowing to honor the royal family.
- Bend both knees and squat down. Try to place your right foot as low as possible.
- Contract all the muscles and keep your back straight. Don't lean forward. Repeat 10 to 20 times on each side of the body.
Step 5. Perform sidestepping
This exercise specifically targets the outside of the hips. It is great for toning and strengthening the outer thighs.
- Buy a resistance band (stretchable exercise band for strength training) with a small loop. Insert your feet into it and pull the rope up to above your knees. The rope will provide resistance when you step to the side.
- Step to the right side as far as possible. Move your left foot towards your right very slowly. Step back in the other direction using your left foot.
- Repeat this exercise 10 to 20 times in each direction of movement.
Part 3 of 3: Changing Diet to Reduce Hips
Step 1. Reduce calorie intake
To reduce hips and thighs, reduce your overall body fat. You can't specifically shrink this area, so follow a diet plan to limit your calorie intake so you can reduce fat in your thighs, hips, and the rest of your body.
- You must lose weight slowly and safely. Usually this ranges from 0.45 to 0.9 kg in a week.
- Cut about 500 to 750 calories from your current meal plan. Usually this will result in safe and gradual weight loss.
- Use a food journal or an online app to find out how many calories you're consuming each day at this point in time. This is useful for determining the calorie limit that must be consumed so that you can lose weight.
Step 2. Choose foods that are mostly protein and plant-based
There are various kinds of diet programs on the market. However, several studies have shown that a low-carb diet results in the most rapid weight loss and fat loss.
- If you are on a low-carb diet, most of the food you eat should be protein, fruits, and vegetables. This combination of foods also provides sufficient nutrition to undergo a nutritious diet.
- Include a protein source with every meal. Aim to eat 85 to 113 grams of food and snacks per serving (about the size of a deck of cards). This can help you meet the recommended daily intake.
- Also include about 1 daily serving of fruit (1/2 cup sliced fruit or 1 small fruit) and 4 to 5 daily servings of vegetables (1 or 2 cups of green leafy vegetables).
- Some examples of low-carb, plant-based protein-rich foods include: 1 cup of cottage cheese and sliced fruit, 2 slices of deli meat and cheese rolls topped with 1 cup of raw carrots or grilled chicken salad..
Step 3. Limit the consumption of foods that contain lots of carbohydrates
If you are on a low-carb diet to reduce body fat and shrink your thighs and hips, you should monitor the total amount of carbohydrates you consume each day.
- Carbohydrates can be obtained from a variety of foods such as: fruits, starchy vegetables, dairy products, legumes (a type of legume), and whole grains.
- Some foods such as fruits or dairy products contain many important nutrients in addition to carbohydrates (eg protein and fiber). Include these ingredients in minimal portions. Avoiding these foods completely is not recommended.
- Limit consumption of food groups from whole grains. Many of the nutrients in these foods can be obtained from other foods. Limit consumption of some foods such as: bread, pasta, rice, crackers, bagels (round bread like donuts), quinoa and oats.
Step 4. Drink adequate amounts of fluids
Maintaining adequate amounts of fluids is important in a balanced diet, especially if you exercise frequently.
- Most health professionals recommend consuming a minimum of 8 to 13 glasses of clear fluids each day.
- You may need more fluids depending on the activity you are doing. You are also advised to drink enough fluids to replace the fluids lost with sweat when you exercise.
- Choose liquids that do not contain caffeine and sugar, for example: water, water with added flavoring, and decaffeinated coffee and tea.
Tips
- Remember that you may not be able to reduce certain body parts. The best way to reduce certain body parts is by following a healthy diet, as well as doing strength training and cardio.
- Always consult your doctor before making any changes to your diet or exercise routine. The doctor can check whether the changes are safe and suitable for you or not.
