The hips, thighs and stomach are common problem areas for women when it comes to weight gain. This can be due to poor eating habits, low activity levels or a combination of the two. Regardless of how it got there, if you want to lose weight and inches from your hips, thighs and stomach, you need to change some old habits and incorporate some new ones. You also have to do some key exercises to build muscle and burn some calories.
Step 1
Restructure your diet so you are only eating nutrient-packed foods. Give up the deep-fried foods, commercial baked goods, fast foods, cream sauces and dressings. Eat fruits, vegetables, whole grains, lean meats, fish and beans instead.
Step 2
Increase your metabolism by eating small, frequent meals every two to three hours throughout the day. Prepare meals that are a balance of protein and complex carbs. A whole wheat wrap with tuna, lettuce and tomato is a midday meal example.
Step 3
Increase your water intake and decrease your liquid calorie intake. Aim for 8 to 10 cups of water a day and avoid soft drinks, lattes, sweetened teas, milk shakes and alcoholic beverages.
Step 4
Step up onto a bench to work the muscles in your legs and hips. Stand behind a bench and hold dumbbells in your hands with your palms facing in. Step on to the bench with your right foot then left foot. Step back down leading with the right. Do 10 to 12 reps, then lead with your left foot. Perform three to four sets leading with each foot.
Step 5
Place a dumbbell in a vertical position on the floor to do plie squats. Straddle the dumbbell in a wide stance with your toes pointing out. Bend down and grab the dumbbell with both hands. Stand all the way up and let your arms hang straight down in front of your body. Lower yourself back down until your thighs are parallel to the ground and repeat 10 to 12 times. Do three to four sets.
Step 6
Hold dumbbells in your hands to do lunges. Stand with your feet together and step forward with your right foot. Bend both knees so your front knee is at a 90-degree angle and your back knee is 2 inches above the ground. Stand back up and bring your feet back together. Step forward with your left foot and repeat. Continue to alternate your lunges until you've done 10 to 12 reps with each leg. Perform three to four sets.
Step 7
Lie on your back to do reverse crunches. Bend your knees, place your feet flat on the floor and place your hands on the sides of your head. Lift your legs off the ground and bring your knees toward your chest while performing a crunch. Lower your upper body and extend your legs straight out so they are right above the ground. Repeat the movement by drawing your knees back in toward your chest and performing a crunch. Do 15 to 20 reps and three to four sets.
Step 8
Perform a cycling motion with your legs. Lie on your back and lift your shins so they are parallel to the ground. Your knees should be bent 90 degrees at this point. Place your hands on the sides of your head and lift your shoulders off the ground. Bring your right elbow toward your left knee as you fully extend your right leg. Reverse the movement and bring your left elbow toward your right knee. Continue going back and forth 15 to 20 times and do three to four sets.
Step 9
Use a stability ball and medicine ball together to do pullover crunches. Lie on the stability ball and hold the medicine ball straight over your head. Keep your knees bent 90 degrees, your feet flat on the floor and your back straight. Curl your body up as you simultaneously lift the ball over your head and forward. Stop when your arms are straight in front of you, then lower yourself back down. Repeat 15 to 20 times and do three to four sets.
Step 10
Incorporate aerobic exercise into your routine. Do something that gets your heart rate elevated and that you can stick with such as running, swimming, elliptical training, spinning, jumping rope, kick boxing or cross-country skiing. Work out for 45 to 60 minutes, three times a week on alternating days. Do your weight training three times a week on the opposing days of your aerobic training.
Things You'll Need
- Bench
- Dumbbells
- Stability ball
- Medicine ball
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