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This article was co-written by Pete Cerqua. Pete Cerqua is a personal trainer & nutritionist. Pete is the author of five best-selling books, including “The 90-Second Fitness Spution” and “High Intensity Fitness Revpution for Women/Men” published by Simon and Schuster and Skyhorse Publishing. Experience in personal training and nutrition counseling, running 90-Second Fitness in New York City.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 37,747 times.
When it comes to weight gain, both men and women can have a “pear-shaped” body shape due to the accumulation of fat in the thighs and hips. These are positions where it is difficult to reduce size and hard to become firm. Since you can’t “lose fat in one place” on your body, you need to reduce body fat while increasing the strength of the muscles below the fat. To support weight loss and reduce hip size, you will need to change your diet and exercise plan to make your hips smaller.
Steps
Combine cardio exercises to help smaller hips
Incorporate regular weekly cardio exercises. No matter what part of your body you want to slim down, any type of cardio exercise will help with weight loss.
- Most health care professionals recommend incorporating at least 150 minutes or about two and a half hours of moderate-intensity cardio per week. [1] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- In addition to helping with weight loss and toning different parts of the body, cardio exercise has also been shown to help better control diabetes or high blood pressure, improve sleep habits and even improve your health. Improve mood. [2] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Try any cardio exercise, for example: jogging, dancing, swimming, climbing or cycling.
Try jogging. Jogging is a great exercise for the heart. Jogging helps burn a significant amount of calories within an hour and mainly uses strength from the thigh muscles. [3] X Research Sources
- Running not only improves cardiovascular endurance but also improves muscle strength and endurance. [4] X Research Sources
- Experts recommend jogging for at least 20 minutes per training session to help slim and toned thighs.
Take the stairs. Stair climbing forces you to work your hip flexors, quads, and lower abs. Besides, this exercise helps to burn significant calories in one minute. [5] X Research Sources
- Incorporate 2-5 minutes of running on the stairs or 5-10 minutes of climbing the stairs 3 times per week. Or you can use the treadmill at the gym for at least 20 minutes.
- Walking not only helps burn calories and fat, but it is also a great exercise to tone legs and buttocks. [6] X Research Sources
Join a group cycling class. Many cyclists are known for their beautiful legs. Cycling is a great exercise to burn calories and tone your legs. [7] X Research Sources
- Cycling works many muscles in the legs, including the hamstrings, quads, calves, inner thighs, and glutes. [8] X Research Source This is a comprehensive exercise for the legs.
- Besides, cycling is also very good for people with injuries or knee pain because this is a high-intensity exercise but with little impact.
Join a Kickboxing class. Kickboxing is a group of aerobic exercises that use many martial arts movements. This exercise helps tone both the upper and lower body. [9] X Research Source
- Kickboxing is also known to help burn a large amount of calories in an hour. This is a great group of exercises that you should incorporate to burn calories and reduce body fat.
- Kickboxing uses multiple kicks that use almost every muscle in the leg. This is another exercise that strengthens the thighs and calves. [10] X Research Source
Incorporate strength exercises to make your hips smaller
Incorporate regular strength training. Besides cardio, you also need to incorporate strength and endurance exercises. There are many exercises that can help strengthen the thighs and buttocks. Remember that muscle takes up less space than fat, so strengthening your leg muscles will only improve the look of your hips and thighs.
- Focus on doing the exercise as many repetitions as possible within a comfortable range of motion.
- Consider doing quick leg exercises like jumping, leg raises, knee high jogs, and heel kicks. Fast movements affect different muscle fibers more than slow movements.
- Slow but powerful movements like thigh lifts, deadlifts, and lunges work the remaining muscle fibers in the hips.
- Strength training exercises don’t burn as many calories as cardio but will help build lean muscle. [11] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Besides, the more muscle you gradually build, the more calories your body burns at rest.
- Incorporate about 2-3 days of strength training each week. If you’re focusing primarily on your hips and thighs, make sure you take a day off between your muscle days. [12] X Trusted Source Centers for Disease Contrp and Prevention Go to source
Do a series of Hip Bridge exercises. The bridge pose is a popular exercise that tones the lower back, abdomen, buttocks, and most importantly, the hips. [13] X Research Source
- Lie on your back, knees bent and feet shoulder width apart. Focus on keeping the spine straight in the middle. Tighten your abdominal muscles.
- Slowly raise your hips up until you are in a plank position from shoulder to knee. Hold the position for 3 seconds and then slowly lower yourself to the floor. Repeat 10-20 times.
- To increase the intensity of the exercise, you should hold the upper body and lower your hips about 2.5 cm, then push your hips up again. Do the exercise for 1 minute, then lower your hips down.
Exercise thighs. This exercise helps tone the lower body, especially the hips and thighs. [14] X Research Source
- Stand straight, feet hip-width apart. Squeeze your abs and shift your weight onto your heels.
- Sitting down is like sitting on a low chair. Keep the knee behind the toe. Stand sideways in front of a mirror while performing this exercise to check your posture.
- Pause for about 3 seconds in the lowest position where you can lower yourself. Push through your heels to get up. Repeat 10-20 times.
Practice squatting with crossed knees. Squeezing the knee is a modified one-leg thigh-bearing move. Since it requires extra strength from the hips, this is a great exercise to tone your hips and thighs.
- Stand straight, feet hip-width apart. Cross your right foot behind your left as if you were bowing your knees to the king.
- Bend both knees and lower yourself down. Try to lower your left foot as low as possible to the floor.
- Tighten your muscles and keep your back straight throughout the exercise. Don’t let people fall first. Repeat 10-20 cross-knee presses on each leg.
Tap Sidestepping (horizontal step). This exercise targets the outer hips only and is great for strengthening and toning the outer hips.
- Prepare a small elastic belt. Step inside the belt and pull the belt above the knee. The belt should stretch as you step sideways.
- Step sideways to the right as far as you can. Pull the left foot closer to the right foot slowly. Step sideways in the opposite direction, this time with the left foot first.
- Repeat the exercise 10-20 times on each side.
Change your diet to help make your hips smaller
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Cut calories. To make your hips and thighs smaller, you need to reduce the amount of body fat. You can’t just lose fat in one spot, so sticking to a calorie-restricted menu will help reduce hip, thigh, and overall body fat.
- You should lose weight slowly and safely, equivalent to 0.5-1 kg per week. [15] X Trusted Source Mayo Clinic Go to Source
- Cut 500-750 calories from your current diet. [16] X Trusted Source Mayo Clinic Go to the source This is usually a slow and safe way to lose weight.
- Use a food diary or online app to find out how many calories you’re taking in each day. This will determine your calorie limit to help you lose weight.
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Protein and vegetables should make up a large portion of the meal. There are many types of diets today. However, research shows that low-carb diets help lose weight and lose fat the fastest. [17] X Trusted Source Mayo Clinic Go to Source
- If you want to follow a low-carbohydrate diet, the majority of your meals should be protein, vegetables, and fruits. This food combination also helps provide enough nutrients to maintain a nutritionally complete diet.
- Incorporate a source of lean protein into each meal. Try to incorporate a 90-120 g portion of protein in most meals and snacks (about the size of a deck of cards). [18] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to the source This helps you meet your daily recommended protein requirements.
- Also, incorporate 1-2 servings of fruit per day (1/2 cup chopped or one small piece) [19] XTrusted Source USDA Center for Nutrition Ppicy and Promotion Go to source and 4-5 servings of vegetables per day (1 cup chopped or 2 cups greens). [20] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Examples of low-carb meals that are mostly protein and vegetables: 1 cup cottage cheese and sliced fruit, 1/4 cup chickpea sauce with chopped raw vegetables, or grilled chicken salad.
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Limit foods high in carbohydrates. If following a low-carbohydrate diet to reduce body fat and reduce hip and thigh size, you should monitor your total carbohydrate intake each day.
- Carbohydrates are found in many foods, including: fruits, dairy products, starchy vegetables, beans, nuts, sugar, and soft drinks such as soda or energy drinks.
- Foods such as dairy products or fruits provide many beneficial nutrients other than carbohydrates (such as protein and fiber). Therefore, you should combine these foods in small amounts. Total avoidance of these foods is not recommended. [21] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- The most restrictive is the cereal group. Most of the nutrients in the cereal group can be obtained from other foods. You should limit foods such as bread, rice, pasta, Bagel bread and crackers.
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Drink enough water. Staying hydrated is a necessary step of any balanced diet and even more important if you exercise regularly. [22] X Trusted Source Mayo Clinic Go to Source
- Most healthcare professionals recommend drinking at least 8-13 cups of water per day. [23] X Trusted Source Mayo Clinic Go to Source
- You may need more water, depending on your activity level. Experts also recommend drinking enough water to compensate for the water lost by sweating during exercise.
- Choose caffeine-free, sugar-free beverages like: water, flavored water, decaffeinated coffee, and decaffeinated tea.
Advice
- Always talk to your doctor before changing your diet or exercising. Your doctor can tell you if a change is safe or right for you.
- Remember, you can’t “lose fat in one place” anywhere on your body. A healthy diet combined with strength training and cardio is the best way to lose fat in any part of your body.
Things you need
- Gym mats
- Shoes for athletes
- Comfortable clothes
- Mirror
- Elastic belt
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This article was co-written by Pete Cerqua. Pete Cerqua is a personal trainer & nutritionist. Pete is the author of five best-selling books, including “The 90-Second Fitness Spution” and “High Intensity Fitness Revpution for Women/Men” published by Simon and Schuster and Skyhorse Publishing. Experience in personal training and nutrition counseling, running 90-Second Fitness in New York City.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 37,747 times.
When it comes to weight gain, both men and women can have a “pear-shaped” body shape due to the accumulation of fat in the thighs and hips. These are positions where it is difficult to reduce size and hard to become firm. Since you can’t “lose fat in one place” on your body, you need to reduce body fat while increasing the strength of the muscles below the fat. To support weight loss and reduce hip size, you will need to change your diet and exercise plan to make your hips smaller.
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