If you struggle with weight gain, you aren't alone. About two-thirds of American adults are either overweight or obese, according to the U.S. Department of Health and Human Services. The hips and legs are common problem spots. Losing this type of weight requires you to eat a low-calorie diet and get active to burn calories. It's not possible to spot reduce your hips and legs; however, strength training and cardio activity help you lose weight all over the body, including your hips and legs.
Squat Kick
The squat kick targets your hips, thighs and glutes. Start out in a standing position, with your hands placed on your hips. Kick your right leg across the front of your body. When the leg returns to the ground, get into a squat position. Return to a standing position and repeat this exercise 15 times. Then, switch sides and complete 15 repetitions on the left side of the body.
Side Jump
Start out in a standing position, with your hands on your hips. Hop about 3 feet to your left. Land on your left foot with your knee bent slightly. Bring both feet to the ground and repeat this exercise on the right side of the body. Alternate side jumps on the left and right legs until you've completing 15 repetitions on each side of the body.
Leg Lunges
Leg lunges are an effective exercise for targeting your leg muscles. Start out in a standing position. Your feet are separated about hip-width apart. Lunge forward with your right leg, keeping your body weight evenly distributed and not extending your knee past your ankle. Continue lunges for 30 seconds on the right side of the body. Then, switch and complete 30 seconds of lunges on the left side of the body.
Circuit Training
Losing hip and leg fat requires both strength training and cardio activity. Circuit training is an effective way to burn 30 percent more calories than traditional strength-training activities, according to Fitness magazine. With this approach, you combine hip and leg-toning exercises with aerobic activity. For example, start out with the standing kick exercise. Then, switch to vigorous cardio activity for a few minutes, such as jumping jacks or running. Rotate between hip and leg exercises and cardio activity for at least 30 minutes.
References
- U.S. Department of Health and Human Services; Statistics Related to Overweight and Obesity; February 2010
- Mayo Clinic; Exercise for Weight Loss; December 2009
- Fitness: Circuit Training Workout; Burn 30 Percent More Calories; Liz Neporent
- Fitness; 10 Minute Hips Workout
- Fitness; Our Top 10 Thigh Exercises; Lexi Walters
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