Regular cardio helps slim down your hips and thighs.
Many people, especially women, are plagued with fat storage in their lower bodies, including their hips and thighs. Spot reduction isn't possible, so to reduce this dreaded jiggle, you must lose fat from your entire body through diet, cardio and strength training. A daily workout plan can keep you on track and ensure that you're putting in the work required to reach your goal.
Cardio on Most Days
Cardio burns calories that can help you lose weight from your entire body, including from your hips and thighs. The Centers for Disease Control and Prevention recommends that adults do at least 150 minutes of moderate cardio a week. You can accomplish this by scheduling a 30-minute cardio session on five days of the week. If it's more convenient, break this up into three 10-minute sessions each day. Focus on leg-intense cardio that engages your hips and thighs. Go ice skating, jog, walk briskly, take a kickboxing or step-aerobics class, or use a stair climber or an elliptical machine.
Strength Training Twice a Week
Muscle tissue burn more calories than fat even when you're resting. To stimulate muscle tissue as you lose weight, MayoClinic.org recommends full-body strength training at least twice a week. Plan the sessions on nonconsecutive days so your muscles have enough time to recover. Instead of doing a full-body routine, you can also work individual muscles as long as you train them on different days. For instance, work your legs and abs on Monday, target your shoulders and arms on Tuesday, and make Wednesday a back and chest day. Rest on Thursday, and then repeat the muscle sequence over the next three days.
Must-Do Targeted Exercises
Your strength-training routine should include exercises that work your hips and thighs on the days that you work your legs. Solely doing these exercises won't reduce the fat that's covering your muscles, but it will tone and reshape your problem areas that will eventually show when your excess body fat reduces. Include exercises such as lunges, squats, standing side leg lifts, seated hip abductions in a lever machine or side leg lifts on all fours. For extra resistance, hold dumbbells in your hands during lunges and squats or wear ankle weights during the leg lifts. Start with one set of 12 reps, and add extra sets as you get stronger.
Things to Consider
Before planning a workout routine, consult your doctor, especially if you're new to exercise or if you suffer from a medical condition or injury. You also want to clean up your diet to ensure that your eating habits won't make you gain back the calories you've burned through exercise. Reducing portions up to 15 percent and limiting saturated fat, sugar and salt can help reduce your caloric intake. Also, eat plenty of fruits, veggies, whole grains, lean protein and reduced-fat dairy to ensure you still get the nutrients your body needs to function.