Women are more prone to hip and thigh related problems. Usually, women have big thigh and hip muscles. After pregnancy and childbirth, the size may tend to increase. This is unavoidable since it is a natural process.
This not only results in bad appearance but also leads to many health-related problems. It gives birth to knee pain, joint pain, slowness, fatigue, etc.
Not only old people, now a day, young people also suffer from such abnormalities. Here are the 8 best exercises that you can very well perform at home to reduce your thigh fat to a considerably lower amount.
Best Yoga & Exercises to Reduce Inner Thighs Fat
Let us see what are all the exercises that you can perform to reduce your thighs.
1. Squats:
If you feel that your lower body is heavier than your upper body, then you are ready to perform this exercise. These squats are indeed helpful to reduce the fat.
These squats might not be very helpful in reducing much of your thigh fat immediately but at least after a month, you can see that they have toned your thighs considerably.
- Stand straight so that you have a straight posture and your spine and shoulders are straight.
- Stretch your hands in front of you and clasp your hands together.
- Now, push your butt backward and lower your upper body by bending your knee.
- Make sure that you sit very well so that your thighs are parallel to the floor.
- You can initially keep your knees open but later on, learn to close your knees.
- You must lift your arms straight in front of you to get some balance.
- Be in the same position for a few minutes and thigh would work on your thighs.
2. Three Legged Dog Pose
This is a yoga exercise. This would help you reduce your hips and thighs.
- Everyone might have an idea of what downward dog pose is. It is an inverted V pose that would stretch your legs and arms and the same time crunch your stomach.
- This is very similar to the downward dog pose.
- Stand straight and bend down towards the floor without bending your hip.
- Make sure that your body is balanced by your feet and palms. Your body must make an inverted V so that your abdomen is crunched.
- Now slowly stretch your left leg back so that your arms and left arm and left leg are in a straight line.
- Bring back the stretched leg and stretch the right leg.
- Do this for a few minutes.
3. Butterflies
Butterflies are simple relaxing exercises that would relax and soothe your thigh muscles.
- Sit on the yoga mat and keep your posture straight.
- Your spine and shoulders must be straight.
- Now bend your knees and bring both the feet together.
- Keep them together facing each other.
- Keep both of your hands over the legs.
- Now, flutter your bent knees up and down so that they are moving smoothly.
- Do this for a few minutes.
4. Locust Pose
This is one tough pose that would work wonders. This is the most effective. It would reduce your hips and thighs in no time.
- Lie over the floor facing it.
- Keep your hands at your sides near your thighs.
- Keep your legs close together and lift them from the ground.
- You must lift so that your whole lower body upwards from the ground.
- You can feel a great stretch in your thighs and forelegs.
- Keep your head straight to feel the actual stretch.
5. Bridge Pose
This is yet another yoga pose. It might seem simple but it is tough to do. It strengthens your thighs and legs besides stretching your abdomen.
- Lie on the yoga mat so that you are facing the ceiling.
- Now bend your knees and bring your feet near your buttocks.
- With your palms resting on the floor, lift your middle body upwards.
- Make sure that your torso is parallel with the ground.
- Balance yourself as good as you can.
- Be in this position for a few minutes and then relax.
6. Leg Raise Yoga
This is yet another simple exercise where you can rest your upper body. Though this seems to be simple, it gives immense stretch to your thighs and hips.
- Lie over the yoga mat facing the ceiling.
- Keep your hands by your sides and your head straight facing the ceiling.
- Keep both your legs together and lift them above your body till the legs make 90 degrees with the floor.
- Be in the position for some time.
- You will have to strain the maintain this position for some time.
7. Happy Child Pose
This is another yoga pose and it may seem simple to you. You can control very heavy pounds from your tummy.
- Lie over the floor facing the ceiling.
- Now lift your legs and bend the knees towards your chest.
- Make sure that you give at most pressure to your tummy.
- Your forelegs must be perpendicular to the floor with your feet facing upwards.
- Take your arms and curve them over the legs and give pressure to the legs.
- You can see that your tummy is pressed at the same time your legs and thighs are stretched.
Tips to Reduce the Extra Fat from Thighs and Hips
Here are some of the best tips that you can do to avoid the accumulation of fat in our thighs and hips. When you do these for a prolonged time, then you can see that your fat gets reduced.
Mountain Pose
The success of each posture is that you must practice the correct pose for it. Any yoga pose becomes a success only when the pose is done properly and any wrong pose might lead to disastrous movements.
Take away some of the best tips to reduce hips and thighs fat. They show significant effects with time and practice.
Maintain Correct Posture
The right posture for all the exercises to reduce hips and thighs, like the yoga and workout is a must. Any wrong move or posture is enough to defeat the purpose of it while inciting a negative response from the body.
Exercise Regularly
Any practice would be beneficial only when you follow it regularly. This will go well for exercising as well. Every exercise that you do for your thighs and legs are not just a piece of cake.
It will take time for your body to accept the rigidness it brings. Yet, you must make sure that you don’t skip the regular exercising process so that your body won’t lose its rigidness.
Have a Balanced Diet
It is not always about exercising. Exercise alone will not give you a rigid body. You must make sure that you maintain a proper diet along with exercising. It is the proper diet that contributes more to the fat reduction process.
You can prefer a fat free diet that can remove at least an average of 300 calories from the diet. Inclusion of proteins can be increased.
