KESEHATAN
If you struggle with thigh and hip fat, it’s possible to shed this type of weight. You can’t spot reduce a certain area of your body, but you can burn fat all over your body, including your hips and thighs. Increasing physical activity will help you accomplish this. It’s also important to reduce calorie intake and select the right types of foods.
Fortunately, there are certain tips that can firm your thigh and hip muscles, get rid of stubborn fat and give you toned, sleek legs. Also, there are many effective techniques, simple lifestyle changes and dietary choices to reduce fat from your hips and thighs and tone them up.
How to Tone Your Hips and Thighs
1. Apple Cider Vinegar
Apple cider vinegar helps breakdown fat and hence prevents the accumulation of body fat. Containing minerals like potassium, magnesium and calcium, it also helps flush out toxins and prevent water retention. Mix 3 parts raw, unfiltered apple cider vinegar with one part olive oil or coconut oil. Use it to massage your hips and thighs for 10 minutes. Leave it on for 30 minutes, then rinse it off with water. Follow this remedy 2 times daily. Another option is to mix 2 teaspoons of raw, unfiltered apple cider vinegar and a little honey in a glass of water. Drink it daily in the morning, preferably before having your breakfast.
2. Coffee Grounds
Coffee contains antioxidants and caffeine, which tighten, smoothen and tone the skin. It also promotes circulation and reduces accumulated fat. Coarse coffee grounds work as an amazing scrub that helps tone the muscles around your hips and thighs. Take 1 tablespoon of leftover grounds of coffee after brewing it. Add some honey to get a thick paste-like consistency. Before taking a bath, apply it on your hips and thighs and allow it to dry. Then with wet hands, scrub it off and then rinse it with water. Follow this remedy 2 or 3 times a week.
3. Coconut Oil
Coconut oil is great for losing extra fat from your body, including your thighs and hips. The medium-chain fatty acids in coconut oil get absorbed directly into the cell membranes and are immediately converted into energy instead of being stored as fat. Moreover, coconut oil improves your metabolism and reduces hunger cravings. Massage your thighs and hips with warm coconut oil for 10 minutes twice daily. Also, use extra-virgin coconut oil for cooking.
4. Cayenne Pepper
Being a fat-burning food, cayenne pepper can help reduce fat accumulated on your hips and thighs and tone them up. Moreover, it boosts metabolism and helps eliminate toxins from the body. Add 1 teaspoon each of cayenne pepper powder and grated ginger along with the juice of 1 lemon to a glass of warm water. Mix well and drink it 2 times daily. Also, use cayenne pepper in your cooking.
5. Sea Salt
Sea salt will help tone and tighten the skin on your hips and thighs. You can swap your normal refined salt with Celtic sea salt. Celtic sea salt is packed with minerals, which help reduce excess body fat and keep your body hydrated. Moreover, you can prepare a detox bath at home with sea salt. In a tub of warm water, add 2 cups of sea salt and mix thoroughly. Add 6 to 8 drops of any essential oil. Soak your body in this relaxing water for 10 to 20 minutes. Enjoy this bath a few times a week.
6. Dietary Changes
A healthy diet is a key factor in losing weight and maintaining a healthy and toned body, including your thighs and hips. To keep a check on your diet, here are some guidelines:
Eat low-calorie foods. Restrict your daily intake of calories between 1,200 and 1,500 calories. If you are a man, restrict your calorie intake between 1,500 and 1,800 calories. Follow a low-carbohydrate diet as excess carbohydrates contribute to weight gain. Avoid high sugar intake by eliminating sodas, energy drinks and juices that have high sugar content. To sweeten your tea or any other dish, opt for natural sweeteners like honey. Drink a few cups of green tea daily, as it has antioxidants that aid weight loss.
7. Bridge Pose (SetuBandhasana)
Lie down with your back on the ground with stretched legs and bend your legs at the knees with your feet grounded. Place your hands by your side with palms facing the ground. Now lift up your hips off the ground towards the ceiling, letting your hands and feet to be on the ground. Hold this position by lifting your hands over your head. To bring a little variation to this asana, lift up one of your legs in the air, hold it for some time, and repeat it with the other leg too.
8. Squats With Dumbbells
Stand with your legs shoulder-width apart, holding a five-pound dumbbell in each hand. Squat down as if you were going to sit down on a chair, keeping your back straight. Hold the position for a few seconds, and then squeeze your glutes as you return to standing position.
9. Side to Side Plies
Look straight ahead and stand with your feet positioned about three feet apart. Your knees and toes should be pointing out at about 45 degrees and your hands should be resting on your hips. This four-count move starts with a simple ballet plie. To do: Bend your knees and lower your hips towards the ground as low as you can. Keep your shoulders stacked over your hips, your back straight and knees pointing out over your toes. Dip down into the plie and hold it for 30 seconds. Then, slowly straighten your legs and slide your left heel into your right, squeezing your inner thighs together for a count of 30 seconds. Take a big step back out to the left and repeat plie, then slide right heel in. That’s one rep. Repeat this movement 10 times.
10. Do Butt-Toning Aerobic Exercises
These types of exercises give you the best of both worlds: you will build muscle while getting your aerobic workout in, improving your cardiovascular health in the long run.
Walk or run uphill. Walking uphill uses gravity as resistance to tone up your backside, legs, and core at the same time. If you don't want to walk outside, then use a Step Master machine, walk up stairs, or use a treadmill on an incline. Use a stationary bike or elliptical on high resistance. Both of these machines can help slim and shape up your legs while also tightening your butt. For long, lean muscles, do these exercises for a longer period of time on low resistance. For bulkier muscles, do these exercises for a shorter period of time on high resistance.
