Women are prone to acquire excess fat in the hip and thigh regions. You will be surprised to know that this is an advantage during pregnancy. But the downside is, after a certain age, pregnant or not, you will gain weight around your hips and thighs, depending on your body type. This leads to the appearance of cellulite. It is a sign of an unhealthy lifestyle, and you must change it NOW. Read on to understand the ways to shed the excess fat from the hips, prevent sagging, and mold your hips back in shape. Shapely and firm buttocks not only flatter your figure but also improve posture and provide strength.
Squats are a versatile exercise that targets many of the muscles in your lower body. You can do squats with just your body weight.
Once you’ve mastered this exercise, you can make it more challenging by holding a dumbbell in each hand, or a kettlebell with both hands, while doing a squat.
To do a squat with good form:
- Stand with your feet wider than shoulder-width apart.
- For bodyweight squats, you can put your arms out in front of you for balance.
- Engage your core, keep your back straight, spine tall, and lower yourself until your thighs are parallel with the floor.
- Pause with your knees over, but not beyond, your toes.
- Exhale and stand back up.
- Perform 10 to 15 repetitions.
Another variation is the split-squat, during which a person performs squats with their legs apart. Asmall-scale 2017 studyTrusted Sourcefound that split-squats had the highest impact on the gluteus maximus, compared with deadlifts and good-mornings.
2. Side lunges
Also called a lateral lunge, the side lunge is a variation of a forward lunge. It concentrates more on the outer thigh and hip area.
- Stand with your feet wider than hip-width apart. With your body tall, core engaged, and eyes facing forward, you should take a wide step to the right and squat down.
- Lower your body until the right thigh is parallel to the floor.
- Pause. Then you push off with the left foot and turn to the center.
- Do this move, alternating sides, 12 to 16 times.
3. Fire hydrants
The fire hydrant exercise is a move that targets your glutes and hip area. It also uses your core muscles for stability. If you have issues with your knees, you may want to use a mat for this exercise.
- Get on your hands and knees, with your knees and feet hip-width apart and your palms on the floor.
- Keep your gaze looking slightly ahead and down.
- Engage your core, lift your right knee off the floor, and rotate it out to the side and up. Your knee should stay bent the entire time.
- Pause at the top, then lower your leg to the starting position.
- Complete 10 repetitions with the right leg before repeating with the left.
4. Wall sits
Wall sits, also known as wall squats, are great for working your thighs, hips, and lower abs. They may be a great move to build core strength, test your muscle strength, and lose weight.
- Stand up straight with your back pressed against a wall and your legs a few inches away from the wall.
- 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.
- Hold this position for 20 to 30 seconds. As you build your strength and fitness, try to operate to 1 minute.
- Rise back up to the starting position.
5. Banded walk
The banded walk exercise uses a resistance band to keep tension on your hips while you move laterally for a certain amount of paces. It’s an excellent exercise for targeting your hips and strengthening your glutes.
Choose a wide exercise band with enough resistance to challenge your lower body, but one that’s light enough to complete 10 reps in each direction.
- Put the exercise band around your ankles, bend your knees slightly, and widen your stance.
- Try to walk to the side without letting your feet touch.
- Take 10 steps in one direction, then take 10 steps back to your starting point.
- Repeat 2 to 3 times.
6. Step-ups with weights
Step-ups work the muscles in your glutes, hips, and thighs. They can also improve your balance and stability.
- Stand with your feet about hip-width apart in front of a knee-height bench or step, with a dumbbell in each hand.
- Step onto the bench with your right foot, and drive your left knee up while keeping the weights at your side.
- Lower down your left leg, stepping backward off the bench.
- Complete 10 to 15 reps, leading with your right leg, then switch and do the same number of reps leading with your left leg.
- Do 2 to 3 sets on each side.
7. Side-lying leg raise
The side-lying leg raise is an isolation exercise that strengthens and tones the hips. The correct form is critical for this exercise.
- You lie on an exercise mat on your right side.
- Slowly raise your top leg as high as you can go. Keep your toes pointed forward.
- Pause at the top, then lower your leg to the starting position. Make sure to keep your pelvis steady and your core engaged.
- Repeat 10 times on each side.
8. Jump squat
The squat jump is an advancedplyometric exercisethat takes the basic squat and adds a jump for power training.
- Get in a basic squat position with your feet shoulder-width apart.
- Keeping your weight on your heels, squat down until your thighs are parallel with the floor.
- From this, explode upward and come back down.
- Upon landing, you should lower yourself back down to the squatting position. You ensure to land softly with the balls of your feet hitting the ground first, then transferring the weight back to your heels.
- Repeat for 30 seconds or 10 to 12 repetitions.
9. Stair climbing
Stair climbing is a great way to tighten and tone your glutes and hips and get an excellent cardiovascular workout all at the same time. If you have access to a set of bleachers or a multi-level parking garage, you can run or jog up and down the stairs.
Jog up to the top to the stairs, and walk back down. Try to repeat it for five minutes. You can also use aStairmastermachine at the gym for a stair-climbing workout.
The women began by climbing a flight of 199 stairs once each day in week 1, gradually increasing climbs to five times each day by week 7. They did make no other dietary or lifestyle changes while taking part in this study.
High-intensity interval training, also known as HIIT, is a type of cardio workout that requires you to do short bursts of intense exercises, followed by a short rest period.
You will burn a lot of calories quickly with HIIT, andresearchTrusted Sourceshows that it is an efficient way to burn body fat.
It involves putting maximum effort into one specific activity for a short period. This is followed by a longer period at a slower pace. HIIT sessions are intense workouts, so they tend to be shorter in duration than moderate-intensity activities.
For example, after a warmup period, HIIT may involve the following:
- running on a treadmill at about 7 miles per hour (mph) for 1 minute
- running for about 2 minutes at 5 mph
- repeating this pattern for about 15 minutes or so before cooling down
A HIIT workout will typically range from about 10 to 30 minutes in duration. Aim to do a HIIT workout at least two times per week.
With daily exercise that includes aerobic activity and targeted toning exercises, losing butt fat is a feasible goal.
For the most beneficial results, a person could use specific exercises, physical activity, and diet and lifestyle changes.
If these methods do not work, even with exercise and a nutritious diet, a person might want to consider seeing their doctor. There might be an underlying reason for this, such as a thyroid disorder. It can also be helpful to work with a dietician, personal trainer, or both.
I hope it can help you.