To some, weight loss comes easy, but to others it is a really hard task. When it comes to the body, there are several areas that always seem to be trouble spots, especially for women. The hips and thighs are two of them; the extra weight is often the result of poor diet and lifestyle habits that have gotten progressively worse as time went on. The way to lose weight is by following these key steps that demand discipline and hard work.
Step 1
Run up hills. Find a nearby hill that is about a tenth of a mile long. Do a 10 to 15 minute warm up run and then come to the bottom of the hill. Run up it as fast as you can, then jog back to the bottom. Run up the hill again, but this time, run in a side-step fashion. Jog back down, turn the other way and side-step again. Jog back down, then run up the hill backwards. Jog back, repeat the whole sequence four times, then do a 10 to 15 minute cool down.
Step 2
Do some ball squeezes. Stand over top of a Swiss ball with your knees slightly bent. Squeeze the ball as hard as you can and hold for 30 to 45 seconds. This works the inner part of the thighs, also called the abductors. Do four to six sets total.
Step 3
Water makes for great resistance when exercising. Come to a shallow end of a pool and walk back and forth for about 10 minutes. Come to the side of the pool and hold on to it for balance. Kick your right leg up in the air to your side 20 times, then switch legs. Rest for 30 seconds, then repeat four to six times, and finish by walking in the water for 10 minutes.
Step 4
Do some floor slides. Place a towel on a slippery floor, and step on it with one foot. Slide it out to your side as far as you can, then slide it back in. Do 10 to 12 reps, switch sides and do four to six sets total.
Step 5
Do some lunges. Lunges are a tough, multi-joint exercise that works the thighs, glutes, hips and calves in one fell swoop. To perform them, take a big step forward and lower your body towards the ground by bending your knees. Your front knee should be 90 degrees, and your back knee should be about 2 in. above the floor. Stand back up, take a giant step forward with your other foot and walk across the room. Take 10 to 12 steps and rest for 45 seconds. Do four to six sets total.
Step 6
Clean up your diet. Along with exercise, cleaning up your diet promotes weight loss. Eliminate foods that are deep-fried, processed, refined or high in saturated fat and replace them with fruits, vegetables, lean meats, low-fat dairy products, fish, beans, nuts, seeds and whole grains; make sure to drink plenty of water to stay well hydrated.
Step 7
Put it all together. Do your weight training exercises in the following order: lunges, floor slides, ball squeezes, then swimming pool side kicks. Do them three days a week on alternating days; do the hill climbs on the other three days.
Things You'll Need
- Swiss ball
- Pool
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