Exercise for Thighs and Hips: Everything You Need To Know

Whether you want to run faster, or simply feel stronger while climbing the stairs and doing various day-to-day activities, hip thigh fat burning exercises and right nutrition is the way to go. Hip and thighs are a huge problem area for many people, particularly women. Building a strong lower body by doing exercise for hip and thigh fat is very important to maintain good mobility. Maintaining good mobility by doing hip thigh exercises allows you to get down on the floor to play with the kids, run and play with them, and even get out of the cosy chairs, or low-seatings without discomfort.

If you’re looking to reduce fat and grow a stronger lower body, there are a lot of hip thigh exercises that you can do. Exercise to reduce hips and thighs include a good combination of aerobic exercises as well as strength training. Here is a list of exercises to reduce hips and thighs that you can include in your workout routine. 

Which are the best exercise for thighs and hips you can perform at home?

1. Squats

Squats is one of the best exercise for thighs and hips. This great exercise to reduce thigh and hip fat is very versatile and effective. Performing this exercise for thighs and hips fat will make your lower body stronger.

Steps to follow while performing squat exercise for thighs and hips with good form

1. Stand with your feet a little wider than shoulder-width apart.
2. For bodyweight squats, put your arms out in front of you to maintain balance.
3. Keep your back straight, your core engaged, and your spine tall. This is the starting position.
4. Push your hips out and inhale. As you exhale, bend at the knees and slowly lower yourself down until your thighs are parallel with the floor.
5. Pause here with your knees over, but not beyond, your toes.
6. Inhale as you stand back up and return to the starting position.
7. This is one rep. Perform 3 sets of 10 to 15 repetitions.

2. Lunges

Another one amongst the best exercise for thighs and hips is Lunges. Lunge exercise to reduce thigh fat and hips targets the quads, hamstrings, and glutes. To practice a variation of lunge exercise for hip and thigh fat, you can add weights by holding dumbbells in your hands.

Steps to follow while performing lunge exercise for thighs and hips with good form

1. Stand tall on the ground with your feet hip-width apart. Place both your hands on your hips.
2. Now, step your right leg one foot forward.
3. Keep your back straight, your core engaged, and your spine tall. This is starting position.
4. Inhale. As you exhale, bend your knees and lower your body until both your front and back legs make a 90 degrees angle.
5. Make sure the knee of your front leg i.e. your right leg does not cross your toes. Also, make sure that the back leg is bent but does not touch the floor.
6. Pause here with your knees bent at 90 degrees for a beat.
7. As you inhale, press into your right heel and slowly raise yourself to drive your body back to the starting position.
8. This is one rep.
9. Perform required repetitions on one side before switching on to the other side and repeating the same.
10. Perform 3 sets of 10-15 repetitions on each side.

3. Fire Hydrants

The list of the best exercises for thighs and hips fat loss cannot be complete without fire hydrants. This exercise to reduce thigh fat and hips is known to be quite difficult but extremely effective.

Steps to follow while performing fire hydrants exercise for thighs and hips with good form

1. Get down on your hands and knees on the floor or on a mat. Make sure that your wrists are directly under your shoulders and your knees and feet are hip-width apart.
2. Keep your back straight, your core engaged, and your chest up and lifted. Keep your gaze looking slightly ahead and down. This is the starting position.
3. Inhale. As you exhale, lift your right knee off the floor, and rotate it out to one side and up. Your knee should stay bent the entire time.
4. Pause at the top for a beat.
5. As you inhale, slowly lower your knee down to touch the floor and return to the starting position.
6. Complete 10 repetitions on one side before switching sides and repeating the same.
7. Perform 3 sets of 10-15 repetitions on each side.

4. Wall sits

One of the most difficult but best exercise for thighs and hips fat loss is wall sits. You can do this exercise to reduce thigh and hip fat both with or without weights.

Steps to follow while performing wall sits exercise for thighs and hips with good form

1. Stand up straight with your back pressed against a wall. Your legs should be a few inches away from the wall.
2. Now, bending at your knees, slide down the wall until you’re in a sitting position with your legs at a right angle and your hamstrings parallel to the floor.
3. Hold this position for 20 to 30 seconds. Make sure to keep breathing while you hold the position.  
4. Rise back up to the starting position.
5. This is one rep.
6. Perform 3 repetitions.
7. As you build your strength and fitness, try to work up to 1 minute.

5. Jump Squats

Jump squats are an exercise for thighs and hips fat that targets are the major muscles of the hip and legs. This exercise for thighs and hips is also a great full-body workout.

Steps to follow while performing Jump squats exercise for thighs and hips with good form

1. Stand with your feet a little wider than shoulder-width apart.
2. Put your arms out in front of you to maintain balance.
3. Keep your back straight, your core engaged, and your spine tall. Now, keep the weight of your body on your heels, bend at your knees and lower your body to a basic squat position until your thighs are parallel to the floor. This is the starting position.
4. Inhale. As you exhale, explode upward from this position, and come back down.
5. Upon landing, lower yourself back down to the squatting position.
6. Always make sure to land softly with the balls of your feet hitting the ground first, followed by transferring the weight back to your heels.
7. This is one rep.
8. Perform 3 sets of 30 seconds or 10 to 12 repetitions.

Pair these exercises with the right nutrition to make the most out of these hip thigh fat burning exercises. You can perform most of these exercise for thighs and hips at home as they require minimal equipment.

Try this different Thighs and Hips Exercise provided By Cult fit