How to Shrink Your Hips & Thighs Fast

In order to get into those new jeans, you may need to shed that excess bulge from your hips and thighs. Fat that has accumulated on the thighs and hips can be difficult to remove, especially if you are a woman. This is due to the fact that women naturally have more body fat than men. Discipline and a concrete plan that focuses on diet and exercise can be effective in shrinking the hips and thighs.

Instructions

1

Eat a balanced diet that consists of fruits, vegetables, whole-grains and lean meats.

The proper foods provide the essential nutrients for optimal health and metabolism. Eating healthy foods limit the intake of empty calories found in sodas, candy and sweets, which are associated with weight gain.

2

Get plenty of cardiovascular exercise.

Moderate or high intensity exercises, like running, jumping rope or the row machine burn calories at a faster rate compared to a low intensity exercise like walking. Exercise at least five to six days a week.

3

Perform squats for the front of the thighs or quadriceps.

Stand with the feet at least shoulder width apart. Squat down as if to sit in a chair, making sure that the knees do not go over the toes and that the back is straight. Return to standing position. The leg extension machine is also an effective way to trim and tone the quadriceps.

4

Use weight machines that target the thighs.

Focus on the hamstrings or the back of the thigh, by using a seated or prone hamstring curl machine. The abductor and adductor machine targets the inner and outer thigh and the hips; you can also perform standing side raises for these muscles. Stand with your feet hip width apart. Place the hands on the hips and stand on the left leg. Raise the right leg horizontally out to the side and slowly bring it down. Repeat the movement for the other side.

5

Create a workout circuit that primarily includes cardiovascular and lower body exercises.

A circuit consists of at least six to 10 exercises that are performed in consecutive order for a specified period of time. Some cardiovascular exercises to include are jumping jacks, jogging in place and jumping rope. Include forward and lateral lunges, side jumps, hip raises and plyometric squats, all of which, as suggested Fitness magazine, are good exercises that target the hips and thighs.