How to Reduce Hips and Thighs

One of the major concerns for individuals who are obese and especially those who have deposition of excessive fat around their hips and thighs is to reduce this fat. It is unhealthy to have excessive deposition of fat in your hips and thighs and is an indicator of obesity. Try the following exercises and food and there might be a difference.

Exercises to Reduce Hips and Thighs


Walking is the easiest and most valuable exercise to begin with to reduce weight from hips and thighs. Walking can be done anytime and anywhere and does not require any specific equipment apart from a good pair of walking shoes. By walking up the hills, you can target your glutes and by brisk walking you can burn large number of calories.



Similar to walking, running is also an excellent exercise that helps in reducing stress, losing weight and maintaining an overall feeling of well being. By running you can reduce fat from your hips, butt, and thighs, especially if you run through a few hills.



Another effective exercise that helps you to reduce fat from your hips and thighs is swimming. Including 30 minutes of swimming regularly in your routine has been proven to be helpful in getting the hips, thighs and legs in better shape.



Biking is a great exercise for not only your thighs, hips and legs but also for your legs. A 140-lb female can burn approximately 335 calories by biking for 45 minutes.


Side Step Ups

On a platform, stand sideways. Step your right leg down, lowering into squatting position, keeping your torso upright. Bring back right leg on the platform, simultaneously concentrating on the foot on the platform. Do 1-3 sets of 8-16 repetitions on both legs.


Back Kick

Balance on one leg, stand and look straight ahead. The other leg has to be kicked out slightly behind with the knee slightly bend. Now begin bending forward while at the same time pushing your hips and butt back while keeping a straight back. Keep bending forward and try to reach and touch the toe of your foot on the ground. Reverse the movement and come back to the upright position. Do 3-4 sets of 10-15 repetitions on each leg.


One-legged Dead Lifts

Stand on the left leg, take your right leg slightly back and rest on your toe. In each hand facing toward the thigh, hold medium-heavy weight dumbbells. Keep your back straight, bend forward toward the ground. Simultaneously raise the leg and foot up to hip level. Pull back up, compress the glutes of the left leg. Do 2-3 sets of 8-15 repetitions on each side.


Butt Bridge

Lie on the ground on your back with knees bent and arms lying at your sides. Raise your buttocks and thighs up toward the ceiling so that your body lies at 45 degree angle in relation to the ground. Flex your butt on a count of one. Return back to the starting position. Do 3-4 sets of 10-15 repetitions.


Dumbbell Squats

Stand with feet located at hip width apart, hands lying at the sides. Hold dumbbells in both the hands. Lower your position by twisting your knee and go into a squat. Keep your torso straight and contracted. Come back in the starting position by applying force into the heels. Do 2-3 sets of 8-16 repetitions.


Dumbbell Lunges

Stand upright by keeping right foot forward and left foot backward at a distance of 3 feet. Keep your hands at your sides and hold dumbbells in both your hands. Twisting your knee, take your body straight down towards the ground. Keep your torso straight. Pushing through the front heel, come in the standing position. Do 1-3 sets of 8-16 repetitions.


Foods that Reduce Hips and Thighs

There do not exist any magic foods that can help trim down the fat. However, by choosing right foods, you can not only decrease your total calorie intake and lose weight.




Fruits such as grapefruit, watermelon, pears and apples, berries are full of water, nutrients, and fiber, but have low calories. Hence, they help keep you full longer, thereby, promoting weight loss.


Vegetables such as hot peppers, raw vegetables, sweet potatoes, salad etc are also rich in water and fiber. They help you feel full for long time, thereby promoting weight loss. Some vegetables such as hot peppers are also known to stimulate metabolism.

Lean Meat

& Fish

Lean meat and fish are also a rich source of good protein that helps you keep full for a longer duration and utilizes more calories for digestion.


Dairy products such as Greek yoghurt and skim milk are a rich source of calcium and protein. They help you feel full, thereby helping in weight loss.


Oatmeal is full of fiber and water, and hence they help you keep full for a longer time.


Egg is protein and having eggs in the morning helps you keep full for a longer duration.


Nuts form excellent in between meals snacks. They are rich in protein, fiber and good fats. When consumed in moderation, nuts help in losing weight and maintaining cholesterol levels.


Cinnamon is shown to reduce appetite and stabilize blood sugar levels. Add it into your tea, coffee or yoghurt and enjoy the benefits.


The catechins present in green tea are known to stimulate metabolism and promote fat loss. Coffee has a stimulating effect on your metabolism.

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