How to make your hip bones smaller
Men and women who gain weight may become “pear-shaped,” collecting excess fat in their thighs and hips. This might be a difficult place to tone up and decrease size. Because it is hard to “spot treat,” or reduce weight in one particular region of your body, you must burn fat all over your body while also strengthening your underlying muscles. To assist weight reduction and lower hip size, you’ll need to make modifications to your food and exercise routine.
Part 1: Incorporating Cardio Exercises to Help Make Hips Smaller
1. Include regular cardiac activities in your weekly routine. Regardless of the part of your body you wish to shrink, aerobic activities of all kinds can help you lose weight.
- Most doctors suggest at least 150 minutes, or roughly 2 1/2 hours, of moderate-intensity aerobic workouts each week.
- In addition to assisting with weight reduction and toning various portions of your body, cardio has been found to aid in the management of diabetes and high blood pressure, improve sleeping habits, and even boost your mood.
- Try running, dancing, swimming, hiking, or biking as a cardio exercise.
2. Start running. Running is an excellent cardiovascular workout. It burns a lot of calories every hour and largely relies on your thigh muscles for force.
- Running improves not just cardiovascular endurance but also muscle strength and endurance.
- Running for at least 20 minutes every session is recommended by professionals to help tone and slim down your thighs.
3. Go up the stairs. Stair climbing demands a lot of effort from the hip flexors, quadriceps, and lower abs. Furthermore, this workout burns a substantial number of calories every minute.
- Three times per week, add a two- to five-minute stair run or a five-to-ten-minute stair stroll. Alternatively, spend at least 20 minutes on the stairmaster at your gym.
- Stairs not only help you burn calories and fat, but they’re also a wonderful way to tone your legs and buttocks.
4. Attend a spin class. Many cyclists are recognized for having strong legs. Cycling is a terrific sport that burns calories and sculpts your legs.
- Cycling engages a wide range of leg muscles, including the hamstrings, quadriceps, calves, abductors, and glutes. It’s a really comprehensive leg exercise.
- Cycling is also beneficial for those who have knee ailments or discomfort since it is a high-intensity, low-impact activity.
5. Attend a kickboxing class. Kickboxing is an aerobic class that incorporates various martial arts maneuvers. It’s excellent for both upper and lower body toning.
- Kickboxing is also noted for its high calorie burn rate per hour. It’s an excellent class to include if you want to burn calories and lose body fat.
- Kickboxing employs a wide range of kicks that use almost every muscle in your legs. This is another exercise that will tone your thighs as well as your lower legs.
Part 2: Incorporating Strength Training to Help Make Hips Smaller
1. Include strength training activities on a regular basis. In addition to cardio, it is critical to do strength and resistance training activities on a regular basis. There are several workouts available to assist you strengthen your thighs and buttocks. Because muscle occupies less space than fat, increasing your leg muscles will only enhance the look of your hips and thighs.
- Concentrate on completing a large number of repetitions while moving through a comfortable range of motion.
- Consider practicing quick leg workouts such as leaping routines, leg lifts, high knee jogs, and heel kick backs. Slow motions use distinct muscle fibers than quick actions.
- Slow power and strength activities, such as weighted squats, deadlifts, and lunges, will target the remaining hip muscular fibers.
- Strength training may not burn as many calories as cardio, but it does help grow and tone muscle mass.
- Furthermore, the more muscle mass you gain over time, the more calories your body burns when at rest.
- Strength training should be done two to three times a week. If you’re concentrating on your hips and thighs, be sure to take a day off between days when you work on those muscles.
2. Perform a series of hip bridges. The bridge workout stance is a popular activity for toning your lower back, stomach, buttocks, and, most significantly, your hips.
- Lie on your back with your knees bent and your feet hip-width apart. Keep your spine in a neutral position. Constrict the muscles in your stomach.
- Slowly raise your hips until you create a plank from your shoulders to your knees. Hold the posture for three seconds before gradually lowering to the floor. Rep 10 to 20 times more.
- Holding the raised posture, drop your hips one inch (2.5 cm) and then move your hips back up to enhance the intensity of this exercise. Perform this for one minute. After that, drop your hips.
3. Perform squats. This workout tones your lower body, focusing on your hips and thighs in particular.
- Place your feet hip-width apart. Put your weight on your heels and contract your abs.
- Sit back, as if you were on a low chair. Maintain your knees behind your toes. Check your form by performing the pose sideways in front of a mirror.
- Pause for three seconds at your lowest position of squatting. Raise to a standing posture by pushing through your heels. Rep 10 to 20 times more.
4. Perform curtsy lunges. The curtsy lunge is a variation on the one-legged squat. Because it involves additional strain from your hips, this is an excellent workout for toning your hips and thighs.
- Place your feet hip-width apart. As though you were about to curtsy in front of royalty, reach your right foot back behind your left foot.
- Squat by bending both knees. Bring your right leg as low to the ground as possible.
- Maintain a straight back and contract your muscles throughout. You should avoid pitching forward. Curtsy 10 to 20 times on each side.
5. Perform sidestepping. This exercise primarily targets the outside of your hips. It’s wonderful for toning and strengthening your thighs’ outsides.
- Find a little circle-shaped resistance band. Take a step into it and bring it up to your knees. When you move to the side, there should be some resistance.
- Sidestep as far to the right as you possibly can. Slowly bring your left leg to meet your right. Step back in the other direction, allowing your left leg to lead.
- Repeat between 10 and 20 times in each direction.
Part 3: Changing Your Diet to Support Smaller Hips
1. Reduce your calorie intake. To make your hips and thighs slimmer, you must first lower your total body fat. Because you cannot spot treat this region, sticking to a calorie-restricted diet can help you lose fat in your hips, thighs, and general body.
- Generally, you want to strive for a slower, more cautious weight reduction. This corresponds to around 1-2 pounds every week.
- Reduce your current calorie intake by 500-750 calories.
- In most cases, this will result in a safe, steady weight reduction.
- To determine how many calories you consume on a daily basis, keep a food log or use an internet tool. This will assist you in deciding on a calorie restriction that will result in weight reduction.
2. Make protein and generate the majority of your meals. There are several dieting styles available on the market. However, studies suggest that low carb diets result in the fastest weight loss and fat removal.
- If you’re on a low-carb diet, the majority of your meals should consist of protein, veggies, and some fruit. This mix of meals will also give you with the nutrients you need to maintain a healthy diet.
- At each meal, include a source of lean protein. At most meals and snacks, aim for a 3-4 ounce amount (about the size of a deck of cards). Doing so will assist you in meeting your daily recommended quantity.
- Include one to two servings of fruit per day (1/2 cup diced or one tiny piece) as well as four to five servings of vegetables per day (1 cup chopped or 2 cups loose leafy greens).
- 1 cup cottage cheese with sliced fruit, 1/4 cup hummus with sliced raw vegetables, or a grilled chicken salad are all examples of low-carb meals that are high in protein and produce.
3. Reduce your intake of high-carbohydrate meals. If you’re on a low-carb diet to lose body fat and slim down your hips and thighs, you should keep track of the total quantity of carbs you take each day.
- Carbohydrates may be found in a range of foods such as fruits, dairy products, starchy vegetables, legumes, and grains, as well as sugar and sweetened beverages such as soda or energy drinks.
- Aside from carbs, foods such as dairy products and fruit provide a variety of essential nutrients (like fiber and protein). Include just a few of them. It is not advised to fully avoid certain foods.
- The grain food category should be the most restricted. Many of the nutrients in this category may be obtained from other foods. Bread, rice, pasta, bagels, and crackers should be avoided.
4. Drink plenty of fluids. Maintaining proper hydration is critical for any balanced diet, but more so if you exercise often.
- Most doctors suggest that you drink at least eight to thirteen glasses of water every day.
- Depending on how active you are, you may need extra fluids. It’s also a good idea to drink enough water to restore what you’ve lost via perspiration throughout your workout.
- Choose caffeine and sugar-free beverages such as water, flavored water, decaf coffee, and decaf tea.