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How to Reduce Excess Fat on Hip & Thighs Fast

author image Kiki Michelle
Based in Los Angeles, Calif., Kiki Michelle has been writing health-related articles since 2007. Her work has appeared in "Environmental Science and Technology Magazine." Michelle holds a Bachelor of Arts in human biology from Stanford University.
How to Reduce Excess Fat on Hip & Thighs Fast
Squats and lunges target the quadriceps and hamstrings to promote lean thighs and hips.

Losing fat in the hip and thigh region can be particularly difficult, especially for women. Routine cardio exercise, weight training, squats, lunges and a well-balanced diet are crucial to reducing excess fat on the hips and thighs. Make exercise a part of your daily lifestyle to ensure that you burn fat in a sustainable manner.

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Step 1

Perform at least 30 minutes of cardio exercise. Cardio exercise elevates your heart rate to a level which supports maximum calorie and fat burning. Exercises like running, jogging, cycling, jumping rope and kickboxing can help you burn anywhere from 500 to more than 1,000 calories per hour while working out muscles throughout your legs including the calves, quadriceps and hamstrings.

Step 2

Perform at least five sets of 20 or more repetitions of squats and lunges. Squats and lunges target the gluteus muscles, quadriceps, hamstrings and calves to help tighten and tone your legs. Furthermore, these exercises strengthen your legs to help you perform cardio exercise more effectively.

Step 3

Weight train for at least 30 minutes each day following cardio exercise. Focus on your lower body every other day to give your muscles time to recover. Using machines like the leg press, thigh adductor, and thigh abductor, perform at least five sets of 12 or more repetitions to help build muscle and burn fat throughout the thigh and hip region.

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