Simple And Best Exercises To Reduce Hips And Thighs Fat At Home

Fat accumulation is a problem, we all face every single day. Women often face issues related to lower back, hips, or her thighs, which comprises almost your entire lower body. It causes many problems like throbbing kneecaps, backache. It is a common problem among both men and women. It is a common problem among the young and older generations. By following some dietary restrictions and an exercise regime, you can lose fat from hips and thighs in a jiffy. Here are the 10 simple and best exercises to reduce hips and thighs fat at home.

* Standing Slow Side Kick

- Stand straight, keeping your hands on your hips.
- Now slowly lift your right leg upward at a 70 degrees angle.
- Keep your other leg straight in the process.
- Come back to normal position.
- Repeat the same with the alternate leg for 10 to 15 times per leg.

* Side Lunge

- Stand straight, resting your hands on the sides.
- Now slowly bend your right knee and move sideways stretching your left leg as much as possible.
- Stay in that pose for 10 to 15 seconds.
- Now, slowly come back to the resting position.
- Repeat the same on the other side.
- Do this exercise for 10 to 15 times on each side.

* Squat Kick

- Stand straight with a shoulder-width gap between your legs.
- Fold your elbows, with your palm forming fists.
- Now slowly bend downward, forming a squat.
- Come back up and push your right leg out as if you are kicking something.
- You can repeat the same process with the other leg.

* Side Hip Raise With Band

- Lie down on your side with your body touching the ground.
- Put your left arm on the hip and slowly lift your pelvis upward, applying weight on your right arm and keep both your legs together.
- Now, pull your left leg away from your right leg.
- Try to remain in this posture for 10 seconds and then slowly come into resting position.
- You can use a resistance band around the knees to apply extra pressure.

* Single-Leg Circles

- Lie down on your back with your hands on the sides with palms facing downwards.
- Slowly lift your right leg upward, perpendicular to the ground.
- Now rotate your leg clockwise, keeping your other leg straight.
- Bring your leg back into resting position.
- Repeat the same process with the other leg.
- Keep alternating between legs.
- Repeat it for 10 to 15 times per leg.

* Single-Leg Squat

- Stand straight with feet width apart and hands resting on either side.
- Put your right leg across your left knee.
- Slowly bend your knees, forming a squat, putting your hands forward.
- Stay in that pose for 10 to 15 seconds.
- Put your leg down and come into resting position.
- Repeat the same with the other leg.
- Do 15 times on each leg.

* Hip Lifts On The Ball

- Sleep with your back on the floor and your heels on the big exercise ball with your hands resting.
- Slowly lift your hips putting pressure on your hands and your feet fully touching the ground.
-Then slowly bring your hips down, bringing your heels onto the ball.
- Repeat this exercise 2 to 3 sets with 10 to 15 repetitions.

* Squats

- Stand erect, keeping your feet together.
- Now slowly bend down as if you are sitting in a chair.
- Keep your arms up to maintain balance.
- Initially keep your knees wide open,
- But with practice, you can try squats with your knees pursed.
- It is always important to be consistent.
- Exercises to reduce fat in hips and thighs are effective upon regular practice.

* Three Legged Dog Pose

- We all are familiar with downward dog pose where you form an inverted V with your body by lifting your hip and head touching the ground.
- This is a similar pose but with a little modification.
- The three-legged pose includes a lift of the other leg high and straight.
- It helps your inner thigh muscles and gives you toned hips.
- This is an effective way to reduce hip and thigh fat.
- It takes time for your body to get used to this vigorous workout.

* Butterfly Pose

- Sit down on a mat by crossing your legs.
- Keep a distance between the legs in such a way that the toes touch each other.
- Now, keep your hands on the feet, holding them together.
- Use your thighs like a bird’s wing moving it in up and down motion.
- It might be difficult at first, and you can slowly ease into it.
- It is a fast and easy way to lose fat in the hips and thighs.