Many people exercising to lose weight find it difficult to cut the fat in the hip and thigh areas. The hips and thighs can be stubborn, often resisting your efforts by holding onto fat, especially if the person exercising is a woman. Physical exercise is essential for losing fat, especially exercises that make use of the entire body. Performing specific exercises will aid you in trimming the fat and toning your hips and thighs.
Superman
The superman exercises works the hips, thighs, backs and shoulders and requires only an exercises mat. To begin, lie flat on your stomach on top of the exercises mat. Extend your legs with your toes pointing opposite of your shins. Stretch your arms over your head with your palms facing one another. Relax your head completely. As you breathe out, contract your core and abdominal muscles, and simultaneously raise both arms and legs a few inches from the floor. Keep your arms and legs extended and hold the pose for three seconds. As you take a breath in, slowly lower your arms and legs back to the mat. Repeat for a total of 10 repetitions.
Plyometric Squat
The plyometric squat is a high-energy exercise that burns fat on the hips and thighs. Start by standing straight and position your feet about shoulder-width apart. Bend your knees into a 90-degree angle and play your body into a squat position. Using your leg and buttock muscles, explosively jump straight into the air. As you land, bend your knees and softly land into a squatting position, making sure to keep you weight over your heels. Perform a total of three sets with eight repetitions in each set.
Bench Step-Up
The bench step-up exercise targets your hips, thighs, shoulders and glutes, and requires the use of hand weights and a pair of hand weights. While standing next to a lengthwise weight bench, hold a dumbbell in each of your hands. Using your right leg, step up onto the middle part of the weight bench with your left leg lifted out to the side and hold the position for three seconds. Step down, placing your left foot completely on the floor and lightly tap your right foot before immediately stepping back onto the bench. Perform 10 to 15 repetitions with your right leg, take a short break and then perform 10 to 15 repetitions with your left leg.
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