Fat accumulation is a problem we all face every day. Women often face problems related to the lower back, hips or thighs, which covers almost the entire lower body. It causes many problems like throbbing kneecaps, back pain.
It is a common problem among both men and women. It is a common problem among younger and older generations. With a little exercise, you can lose hip and thigh fat in no time. Here are our six easy and best exercises to lose hip and thigh fat at home.
1. Lateral Hip Opening
Kneeling on your knees, open one leg at a 90 degree angle. To increase the difficulty of the exercise, wear a pair of leggings with a moderate weight. Do 15 repetitions on each side, then repeat the series 2 more times (total of 90 repetitions).
2. Leg Raises
Lie on your side on the floor with your legs extended like a ballerina. Extend the arm on the side you are lying on and rest your head on it, with the other arm resting on it. In a controlled manner, raise your leg to a 90 degree angle. Do 15 repetitions on each side, then repeat 2 more times for a total of 90 repetitions.
3. Side Squats with Resistance
Position yourself as if you were going to squat and step to one side, then back to the other. Start with one leg and extend it as far as you can while the other leg supports all your weight. Return to center and step to the opposite side. Do 20 repetitions and then repeat the series 2 more times.
4. Lateral openings or lunges
The important thing is that you never lift the gluteal muscles, just bend the hip from one side to the other while staying down. Do 15 repetitions on each side and then repeat the series 2 more times.
Lie down on exercise mat. Bring your heels close to your buttocks, lift your hips and come down without touching the floor. When you come up, squeeze your buttocks as hard as you can, and when you come down, do it slowly and deliberately. Do 20 reps on each side, then repeat the set 2 more times.
6. Frog Bend
Lie on your back on a mat with your legs extended above your hips. Keep feet flexed, heels together and toes pointed out. Slowly bend your knees out to the side, then straighten them back. Use your inner thigh muscles to control the motion. Perform a total of 3 sets of 10 repetitions.