How to slim your hips: 14 steps (with pictures)

How to slim your hips: 14 steps (with pictures)
How to slim your hips: 14 steps (with pictures)

As you gain weight, your build gradually changes to pear, meaning you store extra fat in your thighs and hips. This part of the body can be difficult to lose weight and tone. Since it is impossible to target weight loss or lose weight only in one part of the body, you need to burn fat all over your body and strengthen the underlying muscles. To facilitate weight loss and effectively reduce your hip size, you need to change your diet and exercise routine.


Part 1 of 3: do cardio exercises

Step 1. Do regular cardio exercises

Whatever part of your body you want to make appear smaller, cardio exercises are ideal for weight loss.

  • Most healthcare professionals recommend at least 150 minutes (or 2 half hours) of moderate-intensity cardio exercise per week.
  • In addition to promoting weight loss and toning different parts of the body, cardio exercises can better manage diabetes and high blood pressure, improve sleep patterns and even improve mood.
  • You can run, dance, swim, hike or cycle.

Step 2. Try the race

Running is a great cardiovascular exercise. It burns huge amounts of calories per hour and mainly uses the muscles of the thighs.

  • Running not only improves your cardiovascular endurance, it also builds strength as well as muscle endurance.
  • To tone and refine the thighs, professionals recommend at least 20 minutes of running per session.

Step 3. Take the stairs

Climbing stairs places great demands on your hip flexors, quadriceps and lower abdominals. In addition, this exercise burns huge amounts of calories per minute.

  • 3 times a week, run up the stairs for 2 to 5 minutes or walk for 5 to 10 minutes. You can also work out for 20 minutes on a stepper at the gym.
  • This exercise helps burn calories and fat in addition to toning the legs and glutes.

Step 4. Take spinning lessons

Many cyclists are known for their beautiful legs, which is especially true since cycling is the perfect exercise for burning calories and sculpting this part of the body.

  • Cycling targets several leg muscles such as the hamstrings, quads, calves, adductors and glutes. This is a perfect exercise for working the legs.
  • It is also perfect for people with injuries or knee pain, as it is a high intensity, but low impact exercise.

Step 5. Take kickboxing lessons

Kickboxing is an aerobic activity that borrows heavily from martial arts. It is perfect for toning the upper and lower part of the body.

  • Kickboxing is also known to burn a large amount of calories per hour. It is the perfect course for burning calories and reducing overall body fat.
  • Kickboxing includes a wide variety of kicks that work almost any muscle in the legs. It will help you tone your thighs as well as the lower part of your body.

Part 2 of 3: weight training

Step 1. Strengthen regularly

In addition to cardio exercises, you should do strength and resistance exercises. There are so many activities that can help strengthen your thighs and gluteal muscles. Keep in mind that muscle takes up less space than fat, which means that strengthening leg muscles will only improve the appearance of the hips and thighs.

  • Focus on a high number of reps by working on a comfortable range of motion.
  • Do quick leg exercises like jumps, leg lifts, knee lifts, and heel-butt. Fast movements and slow movements do not target the same muscle fibers.
  • Low power and quick movements (like thigh curls with loads, deadlifts, or lunges) will allow you to target the rest of the muscle fibers in your hips.
  • Strength training doesn't burn as many calories as cardio, but it does build and tone muscle mass.
  • Also, the more muscle mass you build over time, the more calories your body burns while at rest.
  • Strengthen 2-3 days a week. If you are specifically focusing on your hips and thighs, consider taking a day off after each session that targets these muscles.

Step 2. Try the bridge

The bridge exercise is a common activity that helps tone the lower back, abdomen, buttocks and most importantly, the hips.

  • Lie on your back, bend your knees and part your feet hip-width apart. Keep your spine in a neutral position and contract your abdominal muscles.
  • Slowly lift your hips until you form a plank between your shoulders and knees. Hold this position for 3 seconds before slowly lowering back to the ground. Do 10 to 20 repetitions of this exercise.
  • To increase the intensity of this exercise, stay in an elevated position, lower your hips 2.5 cm and then come back up. Do this for a minute before returning to your starting position.

Step 3. Flex your thighs

This exercise helps you tone your lower body, especially your hips and thighs.

  • Stand with your legs hip-width apart. Contract your abdominal muscles and rest your weight on your heels.
  • Lower yourself as if you were going to sit on a low chair. Your knees should stay behind your toes. To make sure you are making the right movements, perform this exercise with your side facing a mirror.
  • Stop 3 seconds at the lowest position of the flexion then push off with your heels to return to your starting position. Do 10 to 20 repetitions.

Step 4. Make cross slits

Cross lunges are modified single leg lunges. They require more effort from the hips, making them a perfect exercise for toning the hips and thighs.

  • Stand with your feet hip-width apart. Put your right foot behind your left foot as if you were prostrating yourself in front of the royals.
  • Bend your 2 knees and flex your thighs. Lower your right leg as low as you can.
  • Contract your muscles and keep your back straight. You don't have to lean forward. Make 10 to 20 cross lunges on each side of the body.

Step 5. Try sideways walking

This exercise specifically targets the outside of the hips. It is perfect for toning and strengthening the outside of the thighs.

  • Use a resistance band in the shape of a small circle that you will place above your knees. There should be some resistance as you move your legs to the side.
  • Move sideways to the right, sending your foot as far as possible. Very slowly bring your left foot together before starting again, but this time in the other direction starting with your left foot.
  • Do between 10 and 20 repetitions in each direction.

Part 3 of 3: change your diet

Make Hips Smaller Step 11

Step 1. Avoid calories

To make your hips and thighs look smaller, you need to lose weight all over your body. Since it is impossible to target weight loss, you need to follow a low calorie diet to reduce fat in your hips, thighs, and the rest of your body.

  • Slow weight loss is safer and recommended. In general, you should lose between 0.5 and 1 kg per week.
  • You need to cut 500 to 750 calories from your current diet. This will allow you to lose weight gradually and safely.
  • Use a food journal or an online app to get an idea of ​​how many calories you eat each day. This will help you determine a maximum intake that should not be exceeded to facilitate weight loss.
Make Hips Smaller Step 12

Step 2. Choose protein and early vegetables

There are many diets on the market, however studies show that lower carbohydrates are the ones that lead to faster weight loss and fat reduction.

  • If you are on a low-carb diet, the rest of your meals should consist of protein, vegetables, and fruit. This combination of foods will provide you with enough nutrients to keep your diet nutritious.
  • You should eat a source of lean protein with every meal. Protein should make up 85-100g of most meals and snacks (about the size of a pack of cards). This will help you reach your recommended daily amount.
  • Also eat 1 to 2 servings of fruit (1/2 cup if cut into pieces) and 4 to 5 servings of vegetables per day (1 cup if cut into pieces and 2 cups if they are whole).
  • As a low-carb, high-protein or early-season meal, you can try 1 cup of cottage cheese and sliced ​​fruit, ¼ cup of hummus with sliced ​​raw vegetables, or a grilled chicken salad.
Make Hips Smaller Step 13

Step 3. Limit your intake of foods high in carbohydrates

If you are following a low-carbohydrate diet to lose weight and slim your hips and thighs, you need to control your total carbohydrate intake per day.

  • Carbohydrates are found in a wide variety of foods such as fruits, dairy products, starchy vegetables, legumes, grains, but also sugar and sugary drinks like sodas and energy drinks.
  • Foods like dairy products or fruits contain many other beneficial nutrients besides carbohydrates (like fiber and protein). You can eat it in small amounts. It is not recommended to completely avoid these foods.
  • Above all, you should limit your consumption of grain products. Most of the nutrients in this food group can be found in other foods. Limit your intake of breads, rice, pasta, bagels, and crackers.
Make Hips Smaller Step 14

Step 4. Drink enough fluids

Good hydration is essential for a balanced diet, and it is all the more important if you practice regular physical activity.

  • Most healthcare professionals recommend at least 8 to 13 glasses of fluids per day.
  • You may need to drink more depending on your activity level. Good hydration replaces fluids lost during exercise.
  • Drink fluids that are caffeine-free and sugar-free like water, flavored water, decaffeinated coffee, and decaffeinated tea.


  • Before making any changes to your diet or exercise routine, always seek the advice of your doctor. They can tell you if it's risky or if it's right for you.
  • Remember that it is impossible to locate weight loss. Eating a healthy diet combined with strength training and cardio exercises is the best way to lose fat from all parts of the body.

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