You probably have tried out some exercises that could help you reduce your hips and thigh fat within a week, but your efforts didn’t record much significant result.
Well. I encourage you not to be dismayed. Trying to get your hips and thighs reduced and not achieving your goal within a specific period can be disheartening.
Working on a spot area like the hips and thighs sometimes doesn’t come so easy for some persons. It does not necessarily mean that the hips and thighs cannot be reduced within a short period of time. Sometimes, the amount of fat stored in those areas, how you carried out the exercises, and perhaps you skipping one or two things of the recommended steps caused you that. These things are enough indices for not achieving your goal.
Fat accumulation in the hips and thighs are very common in women. However, you getting them reduced requires a combination of proper exercising, targeting the spot areas, good nutrition and an active lifestyle check.
Whatever approach you tried initially and you didn’t get your desired result, I urge you to follow these steps that will listed here.
In this article, we’ve carefully prepared you with the necessary tips that will guild you in reducing your hips and thighs in 15 days (2weeks).
Exercise is one of the options for reducing thigh and hip fat. You must have it in mind that reducing your thigh and hip requires you keep abreast with some other tips that will be listed here.
Getting your thighs and hips reduced in 15 days would have you do the following.
3 TIPS ON HOW TO REDUCE HIPS AND THIGHS IN 15 DAYS + 9 Exercise to Reduce Hips and Thighs with Pictures
#1. Have a meal plan:
If you’re really serious about reducing your thigh and hip fat, then you must watch what goes into your mouth.
Good nutrition especially low-carb diets, protein and fiber-rich foods from now should be your trusted meal.
Reduce your calorie intake and make sure you stay hydrated. Eat fresh fruits and leafy green vegetables, healthy fats as not all fats are generally bad, legumes, low-carb diets etc.
- #2. Engage in Cardio activities:
Cardio, helps in weight loss process. Amazingly, it helps in burning down fat in tough spots like the thighs, hips.
Cardio activities such as running, cycling, and swimming helps in reducing the thigh and hip. These exercises target your lower body.
- #3. Engage in lower-body exercises:
These exercises are targeted at the spot areas you want to work on. Some of the exercises and how to perform them are listed below
Now you know what you are in for. You need to create an effective, targeted workout plan on how to achieve your goal.
Let look at 9 Exercise to Reduce Hips and Thighs With pictures here in this post.
For effective workout plan, here are exercises good for hips and thighs reduction.
We recommend these exercises for you to practice them religiously.
Please note. You’re not expected to do all these exercises at a time. Start with 4 or 5 then you can try adding the rest as your progress. Remember you have 15 days!
9 EXERCISES TO REDUCE HIPS AND THIGHS IN 15 DAYS
- #1- Hip Abduction Exercises
The hip abduction exercise is a simple but very effective exercise for thighs and hips reduction. Hip abduction exercises helps to strengthen the muscles that stabilize the femur into the hip joint. You can use a resistance band and chair for a better result.
How to do hip abduction exercise?
To begin this exercise, stand with your back straight, abs pulled out.
Now, lift the leg to the side and return. You use your resistance bands.
Tie one end of the band around your ankle and walk on the other end. The closer you get to the more resistance band you will feel.
Use a chair for support.
You can perform this sets again after 2days.
- #2- Squats exercise
Squats is one of the recommended exercises for thighs and hips reduction. Squats exercise helps in strengthening the muscles. It works fine on the muscles of the thighs, hips and buttocks.
How to do squat exercise?
Start with your feet hip width apart.
Ensure, your hips, knees, and toes are facing forward.
Slowly, bend your knees and extend your buttocks backward as if you are going to sit back into a chair.
Make sure that your knees are kept behind your toes and your weight in your heels.
Slowly, rise back up and repeat the sets.
- #3- Dead Lift exercise
Dead lift exercise is an important exercise for hips and thighs. The interesting part of this exercise is that it engages a multitude of muscles at a time.
Deadlifts targets your quads, glutes, back and hamstrings.
How to do deadlift exercise?
The deadlift exercise is good but you must be careful while doing this. Better still, have your gym instructor guild you on this.
Clasp your hands behind your head.
See that you put/rest all of your weight into 1 foot.
Slender forward as you bring the It works fine on the muscles of the thighs, hips and buttocks.
Maintain the position and balance as it helps to tone the hips.
Repeat as many times as you can in 30 seconds, ensuring you have good form and reduce hips.
Switch to the other foot. Stop when you are in a “T” position. You may only be able to lift your leg and lean forward at the beginning.
- #4- Planks exercise
Plank exercise is still one of the best exercises for hips and thighs. It also helps improve your posture. There’re varying ways of doing planks. For hips and thighs, you’re to target the areas and try stay for 15 to 60 seconds.
How to do planks?
In doing your plank exercise, try to maintain a straight line from shoulders to feet, making sure the hips are not too high or low and reduce hips.
Second option, go up and down with your elbow..
- #5- Side plank
Press your right hand into a mat and turn your body so your weight is on the outer edge of your right foot; stack your left foot on top.
Press your torso up and away from the ball, extending your left arm with fingers pointed toward the sky.
Hold for 60 seconds, then return to plank position and repeat on the left side.
- #6- Lunges exercise
Lunges is one of the popular thigh and hip exercises. It helps in strengthening muscles.
How to do lunges?
Start by stepping forward with 1 foot and allow your knees to bend.
Ensure that your front knee never goes over your toes. Lunge as low as you can go, then thrust off your front leg to return to standing.
Switch to another foot. Then repeat this 10 to 20 times.
To intensify the fat burn try jump lunge like the image above shows.
- #7- Glute bridge exercise
The Glute Bridge exercise is very effective. It helps tone the thigh, hips, glute.
How to do Glute Bridge exercise?
You start by lying on your back with your knees hip distance apart, and feet flat on mat stacked under the knees.
Engage the core and squeeze your thigh as you lift your hips to a bridge.
Hold, squeezing tight and return to mat with control.
Repeat the reps.
- #8- Barbell hip thrust
Barbell hip thrust is another amazing exercise for highs and hips. This exercise is similar to glute bride exercise. The main difference is that the hip thrust involves placing your upper back on a low bench.
How to do barbell hip thrust?
You start by putting padding around your barbell to prevent it from digging into your hips when you thrust.
Now, rest your upper back on your bench with your barbell across your hips.
Keep your feet planted firmly on the ground, close your glutes while doing this.
Drive your hips skyward, engaging your thigh and hip.
Keep the movement in the lower body as much as possible.
- #9- Side-lying leg raise
The leg raise is a strength training exercise which targets the spots. Side-lying exercise helps in strengthening inner and outer thighs.
How to do side- lying leg raise exercise?
Lie on one side with your lower arm on the floor and upper hand in front of your body for support.
Lying on your side, extend your legs flexing both feet.
Place your top hand on the ground in front of your abs and your supporting arm under your head.
Ensure that your bottom leg stays extended for the duration.
Keeping the energy reaching out through your flexed heels, lift your top leg up about six to eight inches from the floor.
Hold your leg at the highest point as you lift, draw one-inch circles with your heel for 10-20 reps.
Still having your top leg lifted, bend and straighten your knee.
Perform this reps 10- 20 times while not letting your thigh lower as you press through the heel to lengthen your top leg to the straightened position.
If you find it difficult on how to perform any of the exercises listed here, kindly seek the help of your gym instructor. But ensure you follow other tips for better and quicker result.
Remember, you need a combination of exercise, good nutrition, for you to get your thighs and hips reduced.