Leg and hip fat can lead to a compromised range of motion and it can also cause feelings of insecurity. Women are more prone to weight gain in these areas than men. If you suffer from it, you know how frustrating it can be. To lose this weight, you need to build muscle, burn calories and become more disciplined. Exercises can be done with the aid of fitness equipment and the weight of your body.
Step 1
Eliminate all the foods from your diet that can lead to excess weight gain. This includes fast food, deep-fried foods, commercial baked goods and candy. Eat such high-nutrient foods as lean meats, low-fat dairy products, whole grains, fruits, vegetables and beans. Stop eating the minute you are full to prevent any further weight gain.
Step 2
Step on a stair climber to burn calories and slim down your legs and hips. If you do not like stepping, partake in another form of cardio exercise, such as, running, biking, elliptical training, rowing, versa climbing or swimming. Aim for 45 to 60 minutes of cardio exercise, three times a week on alternating days.
Step 3
Execute a set of squats with leg raises. Stand with your feet a shoulder-width apart and your arms tucked into your sides with your hands in front of your chest. Bend down into a squat until your thighs parallel the floor. Stand up and extend your right leg in the air laterally. Hold for a second, place your feet back down and lower yourself back into a squat. Rise again and extend your left leg up. Come back down and repeat going back and forth with each squat.
Step 4
Step up and down on a bench to do step-ups. Stand behind the bench with your feet together and hands at your sides. Place your right foot on the bench, then your left foot. Step back down leading with your right foot. Step back up leading with your left foot and step down leading with your left foot. Keep alternating with each foot leading.
Step 5
Perform split squat jumps. Stand with your right foot forward and your left foot behind you in a staggered stance. Lower your body by bending your knees. Stop when your right thigh parallels the floor and your left knee is an inch above the floor. Jump in the air and switch your leg position so your left leg is now forward. Land, lower yourself into a split squat and jump up again. Continue jumping and switching your foot position.
Step 6
Fasten an ankle cuff to a low setting on a cable machine to do abductions. Stand with your right shoulder facing the machine and hook your lower left leg to the cuff. Lift your foot off the floor and bring your leg slightly forward. Extend your leg up to your left laterally in a smooth, arcing motion. Slowly lower it back and repeat. Do a set of reps and switch legs.
Step 7
Hop back and forth to do a speed skater exercise. Stand with your feet together and have your arms at your sides. Lift your right foot off the floor and hop laterally to your right. Place your foot down and swing your left leg behind your body and to the right. Swing your left leg back to the left laterally, hop off your right foot and land on your left foot. Let your right leg swing behind your body. Keep going back and forth in a smooth, skating motion. Let your arms swing froward and back naturally as your legs go behind your body.
Tips and Warnings
- Perform 10 to 12 reps per set and do four to five sets of hip and leg exercises. Work out three times a week on the alternating days of your cardio exercises.
Things You'll Need
- Bench
- Ankle cuff
- Cable machine
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