The best ways to shed hip and leg fat naturally are to exercise regularly and reduce the number of calories you ingest. Spot reduction is impossible, but lowering your body fat helps you lose fat throughout your physique, including your hips and legs. Combining cardiovascular activity with resistance training is the best way to supercharge your fat-burning program and tighten up your hips and legs. Consult a doctor before starting a diet or exercise program.
Caloric Deficit
Taking in fewer calories than you burn sheds body fat, reducing fat in your entire body, including your hips and legs. The Mayo Clinic advises burning 500 to 1000 calories more than you consume each day to lose weight at the steady rate of 1 to 2 pounds each week. You might initially shed weight at a faster pace, but make sure all dietary and exercise changes support your health.
Cardiovascular Activity
Running, walking or jogging expends calories and works the muscles in the legs and hip area. Put the treadmill on incline or go for a hill run to increase the intensity of your workouts and tone your leg muscles even further. Aerobic activity also boosts your mood, improves cardiovascular health and reduces the risk of certain types of cancer.
Barbell Squats
Barbell squats are the complete leg sculpting exercise, helping you define your quadriceps, hamstrings and calf muscles. Squats are a compound free weight movement, meaning multiple muscle groups are activated during the exercise This gives you a comprehensive leg workout, helping boost your metabolism and shed body fat. Keep your back straight during the movement to reduce the risk of injury and always train with a spotter to maintain proper form. Do four sets of 15 repetitions to increase definition in your legs. Rest 45 seconds between sets.
Side Bridge Hip Abductions
Side bridge hip abductions help you develop toned, shapely hips. The movement involves lifting your hips and top leg as high as possible while lying on your side. You can perform this exercise at home without a spotter, making side bridge hip abductions a convenient and safe way to tighten up your hip area. Do four sets of 15 repetitions for each leg since performing a high number of repetitions helps you develop leaner, more defined muscles. Rest 45 seconds between sets to ramp up the intensity of your workouts.
Dieting
Eat complex carbohydrates like vegetables and fruit, lean proteins like turkey breast and healthy fats like cashews to cut calories and shed fat. Complex carbs keep blood sugar levels steady, preventing insulin spikes which lead to weight gain. Lean proteins supply your muscles with amino acids, helping you power through resistance training workouts. Healthy fats slow down the rate at which your stomach empties, causing you to feel full.
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