Exercises to lose hips: top 14 to make them lose weight

Exercises to lose hips: top 14 to make them lose weight

There are some sports activities that are quick to assimilate and easy to do. These exercises will help you lose hips successfully, and get rid of unnecessary pounds while losing fat in this area.

Although it is impossible to target a specific area of ​​the body to lose weight, you could improve the appearance of various places. When you put on weight, you could build up fat in your hips. And when you lose weight, your chest usually thins, and you could lose too much weight in your hips. In the meantime, you'll find that working your lower abdominal muscles and lower back muscles can help tone your hips to make them thinner.

It is important to keep in mind that healthy eating is essential. If you do not eat in a balanced and healthy way, your body will not be able to burn fat, and you will have a hard time targeting certain places with exercises afterwards.

Once you control your diet, a simple workout routine can be very helpful in assisting your fat loss.

In addition to a balanced diet, a few minor changes in your daily life can also play a positive role (for example, taking the stairs instead of the elevator and parking the car farther away from the office). These small changes will give you the opportunity to be more active and reach your goal more easily.

Here are the exercises that RegimesMaigrir.com advises you to do in order to lose hips:

1) Exercise targeting the back of the hips

• Stand up, legs apart,

• Lean forward at the waist,

• Stretch to the right with both hands, and hug your right ankle with both hands,

• Push the upper part of your body down (towards the ground),

• Keep this position and count to 20,

• Then return to the initial position and repeat the movements on the left side.

2) Exercise for the front of the hips

• Kneel on the floor, knees side by side,

• Lean back and tighten your right ankle with your left hand,

• Do not cheat by sitting on your ankles,

• Keep this position for 20 seconds,

• Return to the starting position and repeat the movements with the left side.

3) Exercise targeting the inside of your hips

• Sit on the floor in front of a regular high-back chair

• Stretch your legs straight in front of you, with your legs on both sides of the chair,

• Keep your back straight and place your palms on the floor on both sides,

• Tighten the feet of the chair with the flat of your feet as if you were trying to push them,

• Press hard and hold this position for 50 seconds.

4) Side leg lift

Lie on the left side. Fold your left hand so your head is resting on your hand to be supported. Your head should line up with your spine, and your body should stay straight. With your hips stacked on top of each other, keep your legs straight, and raise your left leg until it is at a 45 ° angle to the floor. Slowly lower your leg to the initial position. Do 3 sets of 10 to 15 raises on each side.

5) Kick lying down

Make your hips lose weight with this simple exercise. Lie on your back, feet straight, your palms on the floor placed next to the buttocks to support. Tighten your belly and raise your heels slightly off the ground, keeping your legs straight. By bending your knees very slightly, lift one leg about 1 meter higher up into the air (acting as if you are kicking), then lower that leg to the original position while lifting the other leg about 1 meter. Continue these actions at a moderate pace, making a "kicking" motion as if you were swimming on your back. Do not let your heels touch the ground during exercise if possible. Do 3 sets of 30 seconds of kicking.

6) Jumping on trampoline

One of the easiest exercises to lose weight is to jump on a trampoline. This solid stretch-spring based gymnastics machine, on which you can jump, is inexpensive when it is small and easy to store.

Start by jumping for 2 minutes. This short duration may seem ineffective, but over time, jumping in this way strengthens the muscles on the hips and helps reduce fat. You can later add arm or ankle weights to the exercise and then increase the duration of the workout. It is a very accessible exercise since it is pleasant and feasible even while watching television.

7) Walking

By integrating a small walk to your day, you will work the hips and start attacking the fat cells that have been deposited there for ages. Walking is a great exercise because you can go at your own pace and walk as long as you want.

Generally, it is better to start with a short walk of 15 minutes, and gradually increase the duration over time. When you have really got into the habit, you can consider doing brisk walking (with a friend to find the less time) for 20 to 30 minutes, 3 or 4 times a week.

The ideal is to get up early in the morning and start walking or jogging, then keep up the pace for at least 45 to 50 minutes. Sweating coming out of your body is a signal that you are doing things right. Sweating will also help you keep your skin supple and clean. When walking, try to take longer steps than usual. It will work better on your hips and buttocks.

8) Roller skating

Skating is not only fun, it also offers other benefits. Skating is like walking a lot, but without putting so much strain on your body while providing you with fun. Protect yourself properly with the right protective gear before doing so.

9) Squats

This is a very good way to decrease unwanted fat around the hips. Flexing is a simple exercise. You start in a standing position and bend your knees, lowering your body. Then you return to the initial position. Not only does this exercise help to lose weight, but it will also tone the leg muscles. It is simple and fast, low impact and requires very little time. Start by doing 15 to 20 squats each day and increase the amount after a week if your body recovers well.

10) Slots

If you have not tried them yet, you may well have missed the benefits of a great exercise to firm the gluteal muscles and hips. There are many different ways to make slots. We recommend the knees drop-down version:

• Take 2 dumbbells, hold one by hand,

• Stand up with your back straight, with your feet about 1 meter apart,

• Once you are ready, bend your knees at a 90 degree angle. When you are bending your knees, pull your left knee to the ground,

• Now return to the starting position by pushing through the right heel, then repeat with the right knee to the ground,

• Repeat all movements between 10 and 15 times. You can always do fewer repetitions while increasing the frequency as you progress through this exercise. 

11) Toning the abdominal muscles

This type of exercise also helps to lose hips. You can do a variety of abdominal exercises like twists or abs. Do not overdo it though. Do not try to become an Olympic level athlete or thin your voluminous hips in a few weeks, because that will not be the case. Be aware of your physical limitations.

Design an individualized and realistic training program for yourself, with the help of a sports coach if you can afford it. You should plan the series and the number of repetitions, and stick to this program. Abdominal workouts are most effective when you do 3 times a week. If you start exercising again after stopping for (very) long, consult the advice of a professional before.

We advise you to try the "standing abs" to change the traditional version . Stand with your feet apart the same distance as your shoulders. Place your hands behind your head, forming a triangle on both sides of your head with your arms. Lift one leg at the same time, folding it at the knee, while lowering your elbow towards your knee to touch it. Keep this position for a second. Repeat this movement 10 to 15 times on the same side, then switch to the other side. Complete 3 sets on each side.

12) Cardio training

Cardio exercises are among the best for losing hips. A full cardiovascular session will speed up the metabolism and burn calories. Cardio exercises do not build muscle. They strengthen the heart and help burn calories. Popular cardiovascular exercises include jogging, swimming (if possible on the back using only your legs), jumping rope, cycling. In fact, this is any exercise that makes your heart beat faster than normal.

For example, make an outdoor bike, or a stationary bike indoors for 30 minutes. Cycling is a good way to strengthen the lower part of your body, including your legs and hips. This is a form of popular cardio exercise, which you can do ideally without sitting on the saddle (stand on the bike to pedal) if you want to maximize caloric expenditure during exercise and lose weight your hips at best. Cycling helps increase flexibility and mobility in your hips without damaging your joints.

Jumping rope is also a wonderful cardio exercise. Buy a skipping rope, and skip for 10 minutes, at the frequency of 3 or 4 times a week. Do not forget to stretch after completing your exercises.

13) Pilates

Try this kind of exercise to slim down your hips. For example, the "legs in circles" exercise aims to isolate the hips and to increase the movements in the cavity of the hip. To do this exercise, lie on your back with your toes pointed up and your arms extended near the ribs. Raise your right leg up, and bring it back to your left hips. Then, lower the leg down and then go back to the right in a clockwise direction. In this way, you will make an imaginary circle with your toe. Draw 3 circles this way, then repeat the movements by drawing the circles on the opposite side (with the left leg).

14) Aerobics

Join an aerobics class near you if you have not done so already. This is an excellent type of exercise to help you lose hips. The longer you do, the more fat and calories you will burn. Light aerobic exercise will help you burn overall body fat, which in turn will strengthen the muscles in your hips.