Hip and leg fat does not increase your risk factors for diseases as stomach fat does, but it can cause you a great deal of dissatisfaction with your body. If you want to slim down these areas in time for bathing suit season, you can do so by being disciplined and sticking to the right game plan. You are going to have to tone your legs with some key weight training exercises while taking measures to burn fat.
Step 1
Reduce your intake of fattening foods. Avoid burgers, fries, onion rings, cakes, cookies, white bread and candy bars. Eat nothing but nutrient dense foods like lean meats, fish, fruits, vegetables, whole grains, beans and low-fat dairy products.
Step 2
Run on a treadmill for at least 45 minutes to burn the fat on your hips and legs. If you do not like running, choose a form of cardio that you do like, such as, biking, swimming, elliptical training, stair climbing, jumping rope or kick boxing. Perform cardio three times a week on alternating days.
Step 3
Pin a stability ball against a wall to do squats. Step forward slightly and stand with your feet shoulder-width apart. Lower your body until your thighs are parallel the floor and stand back up. Stop just short of locking out your knees and repeat.
Step 4
Execute a set of side lunges. Stand with your feet hip-width apart and hold your hands in front of your body as if you were holding a ball. Step laterally to your left and lower your body until you feel a strong contraction in your leg and hip. Stand back up, bring your feet together and lunge to your right side. Go back and forth for a set of reps. Make sure you keep your back straight and your core tight throughout this exercise. Do not let your knees flare out past your ankles when you lunge.
Step 5
Hold a pair of dumbbells in your hands to do stiff leg deadlifts. Stand with your feet shoulder-width apart, and hold the weights in front of your thighs with your palms facing you. Bend at the hips, and lower the weights toward the floor. Stop when you feel a strong contraction on the back of your thighs. Stand back up and repeat.
Step 6
Stand with your feet hip-width apart to do side leg raises. Lift your left foot off the floor slightly and raise your leg laterally in an arcing motion. Go as far as you can, slowly lower your leg back down, and repeat. Do a set and switch legs. Keep your legs straight when you are raising them.
Step 7
Perform a set of starbursts. Stand with your feet shoulder-width apart with your arms tucked into your sides. Crouch down into a low squat position and explode up into the air. Extend your arms and legs out so your body forms an "X" shape. Land with your feet hip-width apart and repeat.
Tips and Warnings
- Perform 12 to 15 reps and four to five sets of the weight-training exercises. Work out three times a week on the alternating days of your cardio.
Things You'll Need
- Dumbbells
- Stability ball
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