Exercise To Reduce Belly And Hips

Exercise To Reduce Belly And Hips

Mai Delacruz

Mai Delacruz
Personal Fitness Trainer & Health Coach

Updated on 11/29/2022

Exercise to reduce belly and hips. There is no getting past the fact that a woman's hips and thighs frequently cause body image concerns and feelings of self-consciousness, which you cannot avoid. After all, those regions seem to undergo the highest buildup of fat throughout one's lifetime. You should not be worried about having a "thigh gap," but you should endeavor to decrease the excess fat in both your hips and thighs, which should be your primary goal. However, first things first: you must design a complete strategy to decrease thigh fat efficiently. This plan should involve nutrition adjustments and an increase in the amount of physical activity you engage in.

hips workout

The advice provided in this article is a straightforward plan that will walk you through the fundamental steps of reducing the amount of fat stored in each of your thighs.

How Effective Are Brisk Walking And Running For Burning Fat In The Hips?

Due to its various benefits, walking and running at a fast pace is one of the most prevalent types of exercise that fitness specialists recommend. Instead of spending a lot of money on pricey high-tech equipment, you must put on a reliable pair of shoes, and you should be good to go. Many studies have been conducted in various regions of the world that illustrate how rapid walking may increase one's fitness levels and general health. 

Take, for example, the results of a study by researchers at the University of Virginia. They discovered that women who went on three shorter, faster-paced walks a week in addition to two longer, moderate-paced walks experienced a reduction in abdominal fat that was five times greater than that of women who strolled at a moderate speed for five days a week. You found this to be the case compared to the reduction in abdominal fat experienced by women who stepped at an average pace for five days a week. That was because the women who did the combination of the two types of walks had a more significant caloric expenditure than the women who did one type alone.

Brisk Walking And Running

Walking fast may also help you boost the rate at which your body consumes calories. To elaborate more on this subject, walking at a faster speed can trick your body into taking energy from the fat reserves located throughout your body. During the process, you will gain muscle, and your basal metabolic rate will increase, which will allow you to burn more calories throughout the day, even when you are not actively engaging in physical activity. 

That is because muscle burns more calories per unit of weight than fat, and basal metabolic rate is the rate at which your body burns calories at rest. The sort of cardiovascular exercise known as brisk walking is another form that is considered to be healthy. The Stroke Association claims that taking a daily walk at a fast pace for thirty minutes can aid in the control of high blood pressure and reduce the risk of having a stroke by twenty-seven percent. You can accomplish this by walking at a faster speed than usual.

The most crucial benefit you could gain from walking is that it may help you reduce the amount of fat stored in your thighs while also assisting you in toning your legs. Walking serves to raise the glutes, which helps to build the calf muscles, quadriceps, and hamstrings, and walking also helps to strengthen the calves.

speed walking

The following is, in the opinion of individuals who are considered to be authorities in the industry, the most effective approach to getting started on a walking routine that will be helpful to you:

  • To begin, you should make it a goal to walk for at least a quarter of an hour, at least three times weekly. Walk for longer each day on a step-by-step basis until you achieve thirty minutes each day.
  • Determine whether you will compete for a certain length of time or a predetermined distance, depending on your current fitness level. Emphasizing how quickly you can do something should be the top priority.
  • An intelligent purchase would be a piece of wearable gear that not only counts your steps but also motivates you to keep moving.
  • Find someone to walk with you if you want some added inspiration to keep going.
  • If you get to the point where you feel like you love brisk walking, it is a good idea to join up for some races or a charity walk so that you can continue to challenge yourself.


  • You have the power to include a certain amount of resistance. Take, for instance, the capacity to move about while carrying a heavy knapsack. The primary objective is to incentivize you to engage in more excellent physical activity.

Running, in addition to participating in other types of physical activity, can be advantageous in decreasing the amount of fat stored in the thighs. Hewing gum is a sort of exercise. Running can improve muscular strength in many areas, including the quadriceps, hamstrings, hips, and calves, in addition to the gluteus maximus.

Make sure that the footwear you pick is appropriate for the activity and comfortable to wear throughout it. Keep in mind, however, that partaking in any form of physical exercise comes with a certain degree of inherent risk. As a consequence, you ought to carry out a warm-up and check to ensure that you are wearing suitable running gear.

When you are out and about, one piece of advice that may be useful is to ensure that your posture is proper. Don't slouch.

2. Can Squats Aid In Thigh Fat Reduction?

Squats are so beneficial for women that you could call them a girl's best friend. Squats are a great exercise that may help you reach various fitness objectives, such as having thinner thighs, a more toned butt, and more appealing legs.


According to the suggestions of several fitness professionals, one of the most important things you can do to reduce the amount of fat stored in your thighs is to incorporate squats into your training routine regularly. Squats are a complex exercise, and as a result, they are better suited to engage all of the muscles in your thighs. That is why squats are so effective for working your thighs. Squats can help make our quadriceps, hamstrings, hip adductors (essentially, muscles whose contraction moves a limb), and abductors (basically, muscles whose contraction moves a limb) work more, which can result in our thighs becoming larger. 

The upper portion of our legs consists of the quadriceps, hamstrings, hip adductors, and abductors. The more calories you burn, the more fat you will lose, and squats, in general, will lead you to burn an unbelievable number of calories. In addition, squats are an excellent workout for minimizing the look of cellulite, which no one wants to have.

 Because they put some strain on the internal organs of the lower body, which results in increased pressure, squats improve digestion and make it easier to have bowel movements. That is because squats impose more pressure on the lower body. Squats are an excellent way to develop the strength of your core muscles since they activate the abdominal and back muscles at the same time. That makes them a very effective method.


Squats are great for improving posture because they require one to concentrate on keeping their balance while performing. However, there is a word of caution that you should mention: If you do not practice squats in the appropriate method, you will not acquire the advantages that you are searching for.

You may also modify the standard squat into what's known as an enhanced squat, which adds an emphasis on the glutes. Utilizing weights, which you can do at your disposal, may make squats more effective than they otherwise would be. You should be able to raise dumbbells so that they are level with your shoulders if you work hard enough. Before implementing any modification into your regular regimen, you should always consult with your trainer first.

The following are the procedures that Pallab Biswas, the gym manager at Solace in Kolkata, suggests doing to maximize the effectiveness of your squats:

  • Assume a standing position with your feet around the width of one shoulder apart from one another, and adopt an upright posture.

Squats fit

  • When you have a wider stance, you work your hamstrings and glutes, but when you take a narrower view, you work your quads. From that point on, you can either widen or narrow your stance, depending on the muscles that you are attempting to target.
  • It is advised that you gently point the tips of your toes outwards since doing so will aid in stabilizing your posture. You may do this by standing on the balls of your feet.
  • It would be best if you remained standing with your arms outstretched in front of you.
  • Lean forward until your hips are directly behind you, and then bend your knees till they form a right angle with the rest of your thighs (90 degrees).
  • You shouldn't stoop down with your back straight; instead, you should bend at the hips almost as if you were sitting in a chair that isn't there. That will give you more leverage.
  • Continue bending over until the backs of your hamstrings are parallel to the floor. Whether seated or standing, it is essential to ensure that your knees do not extend beyond the extremities of your feet.
  • It is essential to put the bulk of your weight on the heels of your feet rather than the very tips of your toes to avoid foot pain. You will be able to descend farther into the squat posture.


  • Always maintain an upright posture, and direct your attention to whatever is in front of you.
  • If you do not keep your back straight when you squat, you risk exerting undue pressure on your spine, resulting in a strained muscle or a herniated disc. You can reduce this risk by maintaining a straight back throughout the exercise. If you always maintain a straight posture, you won't have to worry about this problem.
  • It will be much simpler to keep a straight back as you lower yourself into a squat posture if you keep your chest up and your eyes fixed in front of you the entire time.
  • You should make a conscious effort to maintain the contraction of the abdominal muscles you already have while you go through the motions of the workout.
  • Climb back up to the starting position in a slow and controlled fashion.
  • When you have reached the bottom of the squat, pause for a moment there, and then slowly work your way back up to the starting position. When standing, make sure your back is perfectly straight and drive up from your heels.

Squats should be broken up into sets, with a one-minute break between each set to reduce the risk of injury.

3. Do Lunges Help Your Thighs Look Thinner?

Like squats, lunges are a compound exercise that you may perform pretty much anywhere there is sufficient space. If they are executed correctly, lunges can be a very effective exercise for reducing the amount of fat stored in the thighs. Before you start making lunges, you should seek the guidance of an expert in the fitness field so that you may be given the appropriate instructions. You must be careful - do not strain your muscles or joints.


The following is an essential strategy that several specialists advocate in the field of fitness: it is reasonably necessary for you to keep in mind to keep your upper body straight and your shoulders back at all times. Don't let your worries get the best of you, and be sure to have a cheerful attitude. Do not look down; instead, maintain your head raised high and attempt to concentrate on a specific region of the room. Bring one foot forward in front of the other while simultaneously lowering your hips until your knees are bent at approximately ninety degrees. Remember that your front knee should ideally be just above your ankle. 

The optimum position for it is described in the following sentence. In this picture, you should be able to observe the ideal posture for your front knee. Verify that your opposite knee is not resting on the ground by doing the exercise again. You need to return to the position you were in previously, so do that immediately.

To get the perfect lunge, the following are the steps that Pallab Biswas, the manager of the Solace gym in Kolkata, recommends doing:

  • Always stand up straight to keep your posture in good shape. If you feel you may benefit from additional balance, consider positioning your hands on your hips.
  • Extend your left leg while extending your right leg in front of you. - Do this while keeping your back straight. After that, bend your right knee to form a 90-degree angle with your right leg by bending your right knee.


  • To prevent injury, ensure your right knee does not descend any lower than your ankle at any point during the exercise.
  • Put your weight on your heels, and apply as much force as possible to the downward pressure.
  • Apply some pressure to yourself so that you can go to the place where you started.
  •  After you have finished the allotted number of repetitions (reps), switch your legs and do the action you just did again.

Lunges are a fantastic workout for the lower body, and you can add resistance to them by holding a dumbbell in one hand.

4. Are There Exercises Specifically For The Thighs?

Exercises may be divided naturally into sections focusing on particular body regions; these subdivisions are also referred to as "exercise categories." One of the most effective exercises for decreasing fat in the thighs is called the ball bridge. According to Biswas, this technique stresses the inner thighs and the hamstrings. The following are the measures that he suggests taking:

  • To do a ball bridge, start by lying on your back with your knees bent and your feet firmly planted on the ground. That is the starting position. Keep your arms at your sides as you adopt a relaxed posture.
  • As a challenge, place a ball in the space between your knees. Draw your knees closer together while seated on the ball so that you can apply pressure to the inner of your thighs.


  • Holding the ball in your hands, try to lift your hips as high off the ground as you can while doing this. Continue as before, and then begin the descent gently. It is recommended that this be done ten to fifteen times in total.

To get the most out of your exercise regimen, mainly if it targets specific parts of your body, you should only undertake it under the guidance of an experienced fitness trainer.

5. How Can Swimming Help With Thigh Fat Reduction?

Swimming is a fantastic sport for reducing the amount of fat deposited in the thighs and toning the legs, both of which are essential health benefits of swimming. Swimming is one of the best exercises you can do for your body since it works almost every muscle. According to the results of certain swimming specialists, some swimming strokes may be particularly effective for reducing the amount of fat in the thighs. Take breaststrokes. The manner you kick through the water while doing breaststrokes may assist tone the muscles on the inside of your thighs and hips. That is true, particularly if you kick with your legs significantly more apart than your hips.


It is recommended that you acquire the skills necessary to perform water aerobics since this kind of exercise has the potential to be even more efficient than conventional aerobics in reducing fat in the thighs.

6. What Aspects Of Your Eating Routine Can Help Burn Thigh Fat?

It ought to go without saying that adhering to a stringent dietary discipline is a vital component of any plan to reduce the amount of body fat a person carries. In addition, it is necessary to reduce the amount of fat stored in the thighs. It is highly recommended that you initiate communication with a dietitian as soon as possible. The second choice allows you to build a diet plan that will not fail you by assessing your present state of health. Do not give in to the current fashionable diets; nevertheless, this does not mean that all diets that are now popular are necessarily wrong.

 Make sure that you do not write any prescriptions for yourself. In addition, make it a habit to practice some simple techniques for maintaining control of your nutrition. Do not, for example, let yourself become malnourished or let yourself grow fat. Do not give in to these temptations. Instead, practice self-control about the amounts of food that you put into your body. When you reduce the food you eat at each meal, you naturally consume fewer calories, which may make it simpler to lose weight if you are trying to get rid of excess fat. Eating so that your body will use the energy it brings from food rather than storing it as fat is the key to losing weight and keeping it off.

Help Burn Thigh Fat

It would be best if you tried to cut back on the number of processed foods you consume, such as sodas, chips, and cookies, and instead put more energy into creating meals at home. By avoiding eating anything other than meals, you can better combat the need to consume anything in between meals. If you have to chew on something, go for something healthy like peanut butter or dips made with yogurt that you can spread over toast prepared with whole wheat. Make sure to drink a lot of water daily; the typical adult should try to consume between two and four liters of water daily. Last but not least, make sure to drink a lot of water every day.

You might also be interested in taking a look at the low-carb diets listed below, but before you do so, I strongly suggest that you discuss your options with a dietitian:

Articles on the Atkins diet, one of the low-carb diets, were published in the early 1970s. This diet is maybe the most well-known sort of low-carb diet. Throughout several decades, a variety of distinct iterations have surfaced. That suggests that one may speed up burning fat by restricting the carbs they consume to get the desired outcomes. The body will rely on fat as its primary source of energy if carbs are not there; nevertheless, the more fat you burn, the less weight you will have overall. 

fat burn

In more recent incarnations of the Atkins diet, there are no restrictions placed on the amount of fat you consume; nevertheless, there is a recommendation to restrict the number of carbohydrates consumed each day to between 20 and 25 grams. Naturally, you will complete it in a sequence of stages. When it comes to the Atkins diet, there are a lot of divergent viewpoints and discussions that you can find online. Some of this drug's potential adverse side effects include feeling lightheaded, unable to sleep, nauseous, and constipation. You are consuming a diet heavy in protein and saturated fat may also be connected with an increased likelihood of cardiovascular disease.

  • The Ketogenic Diet, sometimes referred to as simply the Keto Diet consists primarily of minimal carbs and places a significant emphasis on ingesting protein and fat rather than carbohydrates. Because the diet limits the consumption of carbs, the body is compelled to focus primarily on the breakdown and use of fat stores as a fuel source. On this diet, you cannot consume any of the following: rice, roti, pasta, sugar, bread, or cookies. Pasta and bread are two further examples of foods that you should avoid. In addition, foods that are high in protein are included in the diet. Some examples of these foods are eggs, fish, chicken, and legumes. It has been suggested that those who adhere to a ketogenic diet might lose between 6 and 8 kg in around one month.
  • The Paleo diet is an eating plan that encourages only consuming foods readily available before the commencement of the industrial revolution. The Paleo diet is also known as the caveman diet. It is similar to the diet our ancestors followed throughout the Paleolithic period, an earlier period. Meat, vegetables, tubers, seafood, nuts, and seeds comprise the bulk of the diet. Other foods include nuts and seeds. The amount of carbohydrates you can consume in one day is restricted to a tiny fraction of total calories. In addition, it eliminates any objects that have already been processed.

burn thigh

  • Watching portion sizes and eating nutritious snacks throughout the day can be helpful for those who are attempting to lose weight and reduce the amount of fat stored in their thighs. You can accomplish this by following this piece of advice.

FAQs: How To Reduce Thigh Fat

Q. Can Cycling Or Riding Help With Thigh Fat Reduction?

A. If getting your lower body to appear as toned as possible is one of your goals, riding a bicycle or cycling is an excellent option activity for you to engage in. If you used to like riding a bike when you were younger, you should make it a point to get back into the habit. When pedaling or riding a bicycle, the vast majority of the leg muscles are put to use, as stated by the opinions of several knowledgeable individuals. In addition, riding may burn around 400 calories in an hour, which indicates that it may assist you in reducing the amount of fat stored in your thighs and help you achieve your weight loss goals. The counselor at the Solace gym in Kolkata, Jhum Jhum R Shirali, shared his thoughts on the matter "Exercise should be performed for at least thirty minutes on at least five days a week, according to recommendations made by members of the American College of Sports Medicine (ACSM). 


To get your heart rate up and optimize the number of calories you burn, it is essential to pick a kind of Exercise you can accomplish at a moderate level. Walking, swimming, and cycling are all examples of activities that fall into the category of having a moderate level of intensity. Cycling is a type of cardiac Exercise that is regarded as one of the most effective for the legs. The low difficulty level is ideal for beginners because there is no stress placed on the knees in any manner by the Exercise. The muscle endurance of the quadriceps, hamstrings, and calves may all be improved with cycling. Additionally, the muscles in the gluteal region are strengthened."

Q. Can Yoga Assist With Thigh Fat Reduction?

A. Those skilled in the field of physical fitness have stated that several exceptional asanas, such as utkatasana and Janu sirsasana, are thought to be good for lowering the amount of fat accumulated in the thighs. However, doing your tests on them is not encouraged. Before beginning a yoga practice, you should always check in with a trained professional first.


Exercise to reduce belly and hips. One of the most common forms of exercise recommended by health and fitness experts is walking at a fast speed. That is because rapid walking offers a variety of advantages. Put on a dependable pair of shoes rather than spending a lot of money on pricy high-tech equipment, and you should be OK to go. That will save you a lot of money. A significant number of studies have been carried out in many different parts of the world that demonstrate how brisk walking may improve one's level of fitness as well as overall health. Because of their many benefits, squats have been referred to as "a girl's best friend." Squats are a terrific workout that may help you achieve various fitness goals, such as having slimmer thighs, a more toned butt, and more beautiful legs. You should see results within a few weeks if you perform squats regularly.