Men tend to accumulate body fat on their belly and midsection. Women accumulate body fat in their hips and thighs. We have compiled here a special Workout to Tone Hips & Thighs for Ladies.
Body fat is accumulated from excess intake of calories and lack of regular exercise. Our bodies need a specific number of calories per day to function.
When you consume more than the daily requirement, your body turns the excess calories into fat deposits and you gain weight.
Combined with lack of exercise, ladies accumulate excess weight on their hips and thighs
Excess body fat has several negative effects on our lives. The negative effects include:
- heart diseases
- problems with cholesterol
- high blood pressure
Click here for Health Benefits of Regular Exercise..>>
Now to the ladies, whether you’re a student or a senior, a mom, or a single lady, there is a workout routine to suit your needs.
A brief on Hips & Thigh Muscles
The leg and pelvic areas include several major muscle groups. Here are some of the major groups you should focus on when working out to tone your thighs and hips.
The Quadriceps (quads) are the muscles that make up the front of your thigh.
The Hamstrings are the muscles that make up the back of your thigh.
Pelvic viscera are the muscles contributing to your hip area.
Benefits of Strengthening your Hips & Thighs
1. Strengthening the large muscles of your legs (particularly in the thigh region) speeds up your metabolism and helps you burn calories.
And guess what that means, you guessed it, weight loss or weight maintenance.
2. Improves the ability to perform basic everyday tasks as well as your balance, coordination, and athleticism.
3. We cannot forget how attractive and stunning you’ll look with some finely toned hips and thighs!
The Workout to Tone Hips & Thighs
The total time for the workout is 30 minutes. Spend 5 minutes on each exercise and move to the next.
1. Quad Stretch
Starting in a standing position, bend one knee so your foot comes up behind your glutes.
Grasp that ankle firmly with the hand on the same side.
To keep your balance, focus your eyes firmly on a spot on the wall, or rest your free hand on a stationary object for support.
Pull your ankle upward toward your butt until you feel a stretch. Don’t let your knee open out to the side.
Hold the position for 30–60 seconds while continuing to breathe.
Switch legs and repeat the exercises for 5 Minutes
2. Hamstring Stretch
Lie on your back. Bend your right leg slightly and raise it off the floor.
Wrap your hands around your hamstring (or back of your thigh).
Keeping your back and butt on the floor, pull your leg toward your body until you feel a stretch.
Hold the position for 30–60 seconds while continuing to breathe.
Switch legs and repeat the exercise for 5 minutes
3. Side Leg Lift
It’s simple yet extremely effective with the hips.
Lie on your left side with your feet stacked.
Extend your left arm along with the mat and rest your head on it. Put your right hand on the mat in front of you.
Flexing your foot, lift your right leg to hip height. Keep your leg straight throughout the movement.
Try to move only your leg—keep your torso motionless. Lower your leg.
Lift your leg 2–3 times.
Switch sides and repeat the exercises for 5 minutes.
4. Inner Thigh Lift
Lie on your left side.
Extend your left arm along with the mat, bend your arm, and rest your head in your hand.
Bend your right knee and place your right foot flat on the floor in front of your body.
Flex your foot and lift your left leg up as far as you can. Keep your left leg straight throughout the movement.
Try to move only your leg—keep your torso motionless.
Lower your leg. Repeat this motion.
After doing a full set, repeat the motion, this time with your toe pointed.
Switch sides and repeat the exercises for 5 minutes
5. Outer Thigh Lift
Stand close to a chair or table, resting your hand lightly on it to balance yourself.
Lift your right leg up and out at a slight angle.
As you move, keep your right hip pressed down and in line with your left hip.
Lower your right leg, but don’t let it touch the floor. Repeat this process.
Complete a set, then switch legs and repeat the exercises for 5 minutes
6. Lying Hip Flexor Stretch
Lie on your back with both legs straight and flat on the floor.
Bring one knee to your chest and use your hands to hug it close to you.
You should feel the stretch through your hip and upper thigh on your straight leg. Keep this position for 30-60 seconds.
Lower the knee you raised back to its original position on the floor.
Repeat the process with the other leg.
Perform the exercises for 5 minutes
Exercise Form And Safety Tips
Although we strive for our perfect hips and thighs, it’s important to remember that you can equally hurt yourself if you perform these workouts incorrectly.
1. Don’t slump forward or arch your back: While doing exercises that involve standing, make sure to stack your head and shoulders over your hips.
Think of your spine as a healthy “S” curve and avoid slumping your shoulders or arching your back.
2. Don’t hunch your shoulders: Don’t let your shoulders elevate toward your ears.
3. Tighten your abs: Exhale while you lift the weight and draw your belly button in toward your spine. This will work your abdominals and protect your lower back.
4. Don’t lock your joints: Don’t let your elbows or knees tense into a fully locked position.
5. Don’t use momentum: Force yourself to make your muscles do all the work. Don’t swing your limbs and allow momentum to carry the weight up and down.
As hard as it sounds, it’s much more effective this way.
Work your thighs and hips out 2-3 times a week. Allowing at least a day of rest. It is essential to cool down, especially after vigorous exercise.
If you are still a beginner, ensure that you start with less intense exercising routines so as to render your body equipped for the more intense workouts.
It’s important to know your body and know it well.
The body needs time to slow down as this aids in recovery. Stretching your thighs and hips before and after exercises will help reduce muscle soreness.
Thigh and hip exercises can tone and firm the muscles of your lower body but won’t work magic on their own.
To get the best results, you must combine this Workout to Tone Hips & Thighs with overall strength training, aerobic exercise, and a healthy diet for fitness.
Click here for At home Body Weight workout routines
Think of it all like a puzzle. Each portion has its own contribution to the overall perfect picture. Above all else, enjoy your workout!
Studies show that the feel-good hormones, such as dopamine, released when we enjoy our exercises contribute to both the progression of our workout as well as our mental health.
If you’d like, you can break up routines. This allows you to focus on specific muscle groups on a particular day. Figure out what works for you to attain your dream body!
Please leave a comment in the comments section. If you have any questions or need to engage, do not hesitate to write in the comments section. I will get back to you.
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