Thighs and hips are the two most common places having excessive fat and are prone to accumulate fat in our body, especially in today’s sedentary lifestyles.
On the other hand, we all know about the merits of having a thin strong thigh such as attractiveness, better performance in life but many people and women, for instance, are still struggling with losing fat in these areas.
Here are some of the most effective ways that help your to tone your thighs and your hips.
Yoga is an excellent method in the attempt to reduce fat and strengthen the muscle in the hips and thighs. Yoga can benefit you from not only shape your body but relax your mind and elevate your strength and flexibility.
Warrior III: This type of yoga work in your legs as well as your core. Stand equally on your feet then lift up your left leg with the pointed toe while letting all your body weight onto the right leg.
Continue to elevate your leg while dropping your head. Try to balance your body and keep in the straight line from your head to toe with two arms in your sides. Keep facing down and straighten your back.
Try to hold your breath for 5 myths before turning to stand position slowly. Repeat this move with the other leg and for a few times.
Chair pose: Similar to a warrior III, a chair pose help to stimulates muscles in your legs and strengthen your core.
A chair pose does not mean it requires a real chair but rather an imaginary chair.
That’s when you train your muscle as they need to hold the fort while sitting on that “chair”. Starting with an erect standing position then your bend gently your knees as well as lower your butts (imagine that you’re sitting on a chair). Raise your arms over your head while breathing in.
Keep the pose for some seconds while keeping breathing deeply then release.
Keep in mind that you should practice this pose based on your ability (if you just start this yoga class, lower the hips as much as you can then increase it gradually).
There is no better solution for gorgeous thighs and hips than a squat exercise. It greatly impacts your hips as well as your thighs muscle.
Chair Squat: A chair squat is perfectly fit for beginners. Standing with your back face with a chair and separated feet with a distance of your hip. Center your weight on your heels, not your knee and draw in the abdomen then lower your buttocks slowly toward the chair.
Stop the process just before you’re supposed to sit down on the chair then stand up while the core is still kept engaged. Repeat the set of 10 to 15 reps three times.
Sumo Squat: Stand with widening feet and pointed out toes, hold weights (as heavy as you can, start with 8-10 pounds the increase as you can) in the front with 2 palms face to each other. Lower your hips so that you have a wide squat.
Remember to keep your chest and your spine upright. Do 2 sets of 10 reps.
Lunge is another great method that working on your thighs muscle.
5 o’clock Lunge: Starting with standing (with feet keep close together) while holding a weight (start with 8-10 pound then go heavier as you can) at your chest.
Step on your right side with your right leg then rotate away from your body towards the 5 o’clock position.
Bend your right knee so that you in lower your body into a side lunge. After that, move back to the standing position before repeat this move with your left leg. Do 2 sets of 10 reps with each side.
Pivoting Curtsy Lunge: Starting with standing (with hip-width apart feet) then step the right leg toward the 7 o’clock position.
Bend both of your knees and lean the upper part of your body forward (30 degrees) then hold the position for 10-15 reps.
After that straight up your body step your right leg to the front and lower into a lunge again. Do 3 sets of 10-15 reps.
04. Cardio Exercises
Cardio exercises are well-known for not only working fat from your whole body but to improve your blood circulation and your heart health.
Among these exercises, there are certain cardiovascular and strength exercises that focus on your hips and your thighs. In addition, these kinds of exercise do not require complicated equipment.
You can either go running or jogging for 30 minutes to one hour or riding a bike instead and still benefit from them. All you need is a space where you can freely move around.
05. Coconut Oil
Coconut oil contains a variety of medium-chain fatty acids that work wonder on losing extra fat. These fatty acids absorbed to the cell membranes and converted into energy immediately instead of being stored as fat form.
In addition, this oil can also lift up your metabolism as well as reduce your craving for food which in return limit the calories consumption to your body.
You can either add some extra-virgin coconut oil into your cooking or apply it directly on your thighs then massage throughout for 10 minutes 2 times a day.
06. Coffee grounds
The antioxidants and caffeine in the coffee will help to tighten and tone the skin as well as improve your blood circulation and prevent the accumulation of the fat. A coarse coffee grounds could be a wonderful scrub in order to tone the muscle in your thighs and hips area.
– Mix some honey with a tsp of leftover grounds coffee to a thick paste-like mixture.
– Apply the mixture on the skin of your hips and thighs area until it dry.
– Scrub the area with your wet hands before rinse off with water.
– Repeat the procedure at least 2-3 times in a weekly basis for the best result.