Fat accumulation is a problem, we all face every single day. Women often face issues related to lower back, hips, or her thighs, which comprises almost your entire lower body. It causes many problems like throbbing kneecaps, backache. It is a common problem among both men and women. It is a common problem among the young and older generations. By following some dietary restrictions and an exercise regime, you can lose fat from hips and thighs in a jiffy. Here are our 15 simple and best exercises to reduce hips and thighs fat at home.

15 Simple Exercises to Lose Weight in Hips and Thighs At Home:

Here we enlisted 15 easy and effective exercises to reduce hips and thighs with pictures. Let’s have a look into them.

1. Standing Slow Side Kick:

Hips are supported many muscles that include glutes, quadriceps, hamstrings, to name a few. Standing slow sidekick is an exercise that helps you lose fat in thighs and hips and provides stability.

How To Do:

  • Stand straight, keeping your hands on your hips.
  • Now slowly lift your right leg upward at a 70 degrees angle.
  • Keep your other leg straight in the process.
  • Come back to normal position.
  • Repeat the same with the alternate leg for 10 to 15 times per leg.

2. Side Lunge:

The side lunge is a perfect lower body exercise gets The inner thighs and hips are the target of this exercise because of its lateral movements.

How To Do:

  • Stand straight, resting your hands on the sides.
  • Now slowly bend your right knee and move sideways stretching your left leg as much as possible.
  • Stay in that pose for 10 to 15 seconds.
  • Now, slowly come back to the resting position.
  • Repeat the same on the other side.
  • Do this exercise for 10 to 15 times on each side.

3. Squat Kick:

How To Do:

  • Stand straight with a shoulder-width gap between your legs.
  • Fold your elbows, with your palm forming fists.
  • Now slowly bend downward, forming a squat.
  • Come back up and push your right leg out as if you are kicking something.
  • You can repeat the same process with the other leg.

Read: Exercises To Lose Lower Back Fat

4. Side Hip Raise With Band:

Side hip raise is an exercise that targets your hips and thighs. It is the best exercise for people who sit for a prolonged time. There is an improvement in muscle endurance too.

How To Do:

  • Lie down on your side with your body touching the ground.
  • Put your left arm on the hip and slowly lift your pelvis upward, applying weight on your right arm and keep both your legs together.
  • Now, pull your left leg away from your right leg.
  • Try to remain in this posture for 10 seconds and then slowly come into resting position.
  • You can use a resistance band around the knees to apply extra pressure.

5. Single-Leg Circles:

A single-leg circle is an exercise that helps strengthen hamstrings and quadriceps. If you want a healthy hip joint to add this exercise to your regimen. It is even helpful in reducing your hefty hips and thighs.

How To Do:

  • Lie down on your back with your hands on the sides with palms facing downwards.
  • Slowly lift your right leg upward, perpendicular to the ground.
  • Now rotate your leg clockwise, keeping your other leg straight.
  • Bring your leg back into resting position.
  • Repeat the same process with the other leg.
  • Keep alternating between legs.
  • Repeat it for 10 to 15 times per leg.

6. Single-Leg Squat:

Another effective way to lose fat in your hips and thighs is a single-leg squat or any squat. It tones your glutes and increases flexibility in your body.

How To Do:

  • Stand straight with feet width apart and hands resting on either side.
  • Put your right leg across your left knee.
  • Slowly bend your knees, forming a squat, putting your hands forward.
  • Stay in that pose for 10 to 15 seconds.
  • Put your leg down and come into resting position.
  • Repeat the same with the other leg.
  • Do 15 times on each leg.

7. Hip Lifts On The Ball:

Hip lifts engage your glutes, hamstrings, lower back, abdomen, obliques, and hip flexors. You can use an exercise ball for ease. It helps lose fatty hips and belly.

How To Do:

  • Sleep with your back on the floor and your heels on the big exercise ball with your hands resting.
  • Slowly lift your hips putting pressure on your hands and your feet fully touching the ground.
  • Then slowly bring your hips down, bringing your heels onto the ball.
  • Repeat this exercise 2 to 3 sets with 10 to 15 repetitions.

Read: Easy Exercises To Get Smaller Tummy

8. Squats:

Squats are a widespread exercise whose origin is from people who suffer daily basis for being voluptuous, in their lower body. They may not miraculously do away your fat issues. But regular practice of squats will help you reduce fat in your hips and thighs.

How To Do:

  • Stand erect, keeping your feet together.
  • Now slowly bend down as if you are sitting in a chair.
  • Keep your arms up to maintain balance.
  • Initially keep your knees wide open,
  • But with practice, you can try squats with your knees pursed.
  • It is always important to be consistent.
  • Exercises to reduce fat in hips and thighs are effective upon regular practice.

9. Three Legged Dog Pose:

Three-legged dog pose is another simple yoga pose that helps reduce fat in hips and thighs at the comfort of your home.

How To Do:

  • We all are familiar with downward dog pose where you form an inverted V with your body by lifting your hip and head touching the ground.
  • This is a similar pose but with a little modification.
  • The three-legged pose includes a lift of the other leg high and straight.
  • It helps your inner thigh muscles and gives you toned hips.
  • This is an effective way to reduce hip and thigh fat.
  • It takes time for your body to get used to this vigorous workout.

10. Butterfly Pose:

Here is another yoga pose that helps in a workout that muscles in the thigh and hip areas. In addition to that, this exercise also takes care of your waist love handles and at the same time tones your thighs

How To Do:

  • Sit down on a mat by crossing your legs.
  • Keep a distance between the legs in such a way that the toes touch each other.
  • Now, keep your hands on the feet, holding them together.
  • Use your thighs like a bird’s wing moving it in up and down motion.
  • It might be difficult at first, and you can slowly ease into it.
  • It is a fast and easy way to lose fat in the hips and thighs.

11. Locust Pose:

Locust posse is one of the healthy yet active exercises in yoga to reduce hip and thigh fats. Start by lying straight on your front. This exercise uses up a tremendous amount of energy, so be prepared for it.

How To Do:

  • Sleep on the floor, facing a downward direction.
  • Lift your legs, forming a diagonal as far as possible.
  • Throw your hands at the back using your upper body weight and try to curl up.
  • Try to remain in the position to the count of 40.
  • Do not worry if you are not successful the first time.
  • A lot of practice is necessary for the successful outcome of this workout.
  • So keep practising.

Read: Exercises To Get Smaller Calves

12. Bridge Pose:

Bridge pose also requires a lot of pressure on the abdomen and lower back muscles. This pressure is useful for getting rid of the excess fat accumulated in your thighs and hips.

How To Do:

  • Lie down on your back with arms resting on either side.
  • Keep your feet and upper body nailed to the ground, lift your hips, and maintain the stance.
  • You can feel the pose working when you start feeling a slight sensation in your waist muscles.
  • For best results, practice this exercise daily for three months.

13. The Limb Lift:

This is one of the most natural exercises to slim down your thighs and hips to slim at home. Now the task is left free for your imagination to flow.

How To Do:

  • Come down on all fours on the ground.
  • Your knees and palms should touch the ground.
  • Keep your palms straight and fingertips facing the wall.
  • Slowly lift your right leg parallel to the ground and push it above as much as possible.
  • Bring your leg back to the resting position.
  • You can alternate between the legs.
  • This exercise is aimed at shaping the hips and thighs.

14. Leg Raise Yoga:

The leg raise is an activity where you lift one leg at a time and then both at once. It is a more natural and effective way than the many other exercises to reduce those fat hips and thighs at home.

How To Do:

  • Sleep on the floor with your body straight and hands resting on either side.
  • Slowly lift your right leg upward till it is perpendicular to your left leg.
  • Try to keep your left leg straight.
  • Repeat the same with the other leg and come into resting position.
  • Now lift both the legs upward perpendicular to the ground.
  • Repeat the whole process for 10 to 15 times for effective results to lose fat in thighs and hips.

15. Happy Child Pose:

This is yet another yoga pose to control your hefty pounds in tummy, hips, and legs. The Yoga pose is aimed at hip and thigh workout yoga that is rigorous.

How To Do:

  • Lie straight on your back.
  • Slowly bring your knees pressed against your chest, creating pressure on your lower back.
  • While keeping your knee fixed on the chest, stretch your hands forward to reach the toe.
  • Stretching your arms will apply pressure on the upper body.
  • This exercise is easy to do and include it into your regime.

Read: Exercises for Tight Breast at Home

6 Best Tips To Reduce Hips and Thighs Fat:

Here are some tips to reduce fat in the hips and thigh area. With practice, these show significant effects with time.

1. Maintain Proper Posture:

Even with many exercises to reduce hips and thighs, the right posture plays a vital role in practical results. Any wrong move during exercise or improper posture defeats the whole purpose, and it may have adverse effects too.

2. Regular Exercise:

To achieve the desired results, practice these exercises regularly. These exercises for thighs and hips are not all simple to do. Some of them may take time to get it right, and some make you shed some sweat. With practice, it will get reasonable, and you will adjust to the pain of it.

3. Balanced Diet:

Wondering! How to lose weight from hips and thighs without exercise? Then, you need to plan a balanced diet, and it is a must under any circumstance. To ensure you get rid of the excess fat in the thighs and hips, avoid fatty food. Prefer low-fat and fat-free food and removing 250-500 calories from your diet. Include a lot of lean protein in your diet.

Best Diet Tips To Reduce Hips and Thighs Fat:

A proper diet should be an essential part of your regime to reduce fat from your thighs and hips. A proper diet is vital in achieving the target. Take a look at some of the dietary tips.

4. Low-Calorie Fruits:

Low-calorie fruits and vegetables are one way to reduce the thighs and hips without exercise. Since they are in calories, you can take in relatively more substantial portions.

How To Use:

  • Drizzle a spoonful of olive oil on a green salad. You can add some sautéed veggies to your soups, pasta, and casseroles.
  • You can have a healthy soup or snack like apple or carrot sticks in between meals.

5. Boost Fibre Intake:

Eating fruits and veggies that are rich sources of fibre such as apples, pears, raspberries, leafy vegetables, and peppers.

How To Use:

  • Prepare a yummy fruit salad with diced up apples, pears, raspberries, creating an ultimate fruit bowl.
  • Add many leafy and other veggies to your soup or salad, making it rich in nutrients.
  • Adding grilled salmon with steamed spinach is another way to go.
  • Whole-wheat pasta, oatmeal, and bread are other sources of fibre.

6. Workout:

What another quicker and easier way to shed that blob of fat around your thighs and hips? Indulge in some rigorous exercise and sweat it out. Do workouts that will challenge your hips and thighs. Cardio works the best! Do this daily.

Unwanted fat in any part of the body not only makes you look fat, but it is not a healthy way to live. Fat mainly affects thighs and hips, making you look fat. The fat that usually gets deposited here is the bad fat and is always the right choice to shed them off. Indulge in some serious workouts and cardio exercises, or practise some yoga daily.

If you have any more doubts regarding the exercises to reduce hips and thighs fat, let us know. We would love to assist you with the best solutions and answers.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.