Cardio alone may not provide you with the resistance needed to challenge your muscles, while strength training alone will not effectively burn fat. Combining both will burn the stubborn fat in your thighs and hips, and ensure a strengthened, muscular core is left. Some basic strength-training exercises include lunges, squats, and hip raises. Each of these has many variations you can incorporate into your workouts, to keep your thighs and hips challenged.
The correct form when doing a basic, forward lunge is to have your upper body straight, core engaged, chin up, and shoulders relaxed. Step forward with one leg, while lowering your hips and bending both knees to about a 90-degree angle. Your back knee should not touch the ground and your front knee should be directly above your ankle. Keep the weight on your heels as you push yourself back up into the starting position.
While, to perform a basic squat, start by positioning your feet to hip-width apart. Bend your knees while pushing your butt back behind you as you lower your hips to the ground. Your thighs should then be parallel to the floor. Finish your squat by extending your legs to return to the standing position.
For a hip raise, you will need to lie on the floor on your back with knees bent and both feet flat on the ground. Your arms should be around 45 degrees away from your body with your palms facing down. Brace your core and squeeze your glutes as you lift your hips off the ground. Stop and lower your body back down, once your body has formed a straight line from your knees to shoulders.
Yoga is another effective way to reduce fat in your thighs and hips, while also toning the areas. In addition, yoga will relax your mind, which is important for staying committed to your fitness goals. Below are some basic descriptions of three simple poses, to show how yoga can target your hips and thighs. However, to gain the understanding to perform these poses safely you must consult a yoga practitioner or do further research.
Sitting on a chair may be easy, but not when that chair is imaginary. In the Chair Pose, your legs, thighs, and hips will be stimulated as the weight of your upper body rests upon them. The pose involves the bending of your knees and lowering of your buttocks as if seated. The goal is to bring your thighs as parallel to the floor as you can manage. This strengthens and tones your thighs and hips.
A second simple pose is the Cobbler Pose. This yoga pose is an amazing hip opener and will increase flexibility in your hips. Your inner and outer thighs will also be stretched and toned. Because of the open position of the legs, doing this pose will stimulate the muscles in your outer thighs as they rotate your thighbones out.
The Warrior Pose II is another perfect yoga pose for toning your body, and especially the inner thighs. This pose works on the muscles that are usually ignored as we go about our day. The best part is that more muscle groups are targeted with this pose, as each thigh gets a different workout simultaneously. The pose also requires your hips to rotate externally in opposite directions. This increases flexibility and strength in the area.
Many people have added coconut oil to their diet and noticed incredible results in terms of weight loss and toned muscles. Animal fats consist of long-chain triglycerides (LCT), while coconut oil is a rich source of MCTs (medium chain triglycerides). MCTs are metabolized at a much faster rate than LCTs, so it increases the body’s fat-burning potential while preventing muscle loss. Coconut oil has actually been shown to increase muscle mass. Because coconut oil can assist in slimming down on fat but not muscle mass, it is a popular component in many athletes’ diets.
The oil has further been shown to improve endurance during workouts. In fact, many racehorses have diets that include coconut oil, to increase their endurance. The oil is a natural energy booster that does not cause adrenaline crashing side effects like coffee and sugar. Having good endurance and energy is necessary for challenging your muscles. To lose fat in your hips and thighs, while also keeping the area’s strong and lean, you need to be able to challenge these areas when you workout. This cannot be achieved if you have little energy and are unable to push yourself.
Raw coconut oil can be taken straight up, or added to protein-rich meals or shakes. Using coconut oil to cook and bake with is another effective method. It is recommended, however, that you start with small servings and gradually increase your intake up to tablespoon amounts. Each tablespoon is about 120 calories. But the pepper can suppress your appetite, making these calories worthwhile.
Apple Cider Vinegar
This is a great remedy for boosting your metabolism and losing weight. Apple cider vinegar will further aid in your fitness journey, by strengthening your immune system. Good health will help keep you focused on your fitness goals. What’s more is that the vinegar is affordable and easily available.
Studies have shown that apple cider vinegar keeps the body slim by regulating blood sugar levels. Having stable blood sugar levels is an essential part of achieving and maintaining a lean body. Sugary foods and simple starches like white bread can cause your blood sugar levels to spike and plummet. When this happens, your body will start to store fat. Consuming apple cider vinegar helps maintain normal blood sugar levels. This prevents stubborn fat from storing in your hips and thighs.
In addition, apple cider vinegar is rich in important enzymes that help your body to detox. The vinegar breaks down fat and will prevent stubborn fat from accumulating in your hips and thighs. The vinegar further aids in weight loss by keeping you full for longer and controlling your appetite. Weight loss is important for slimming down thighs and hips. Combined with exercise, consuming apple cider vinegar will speed up the process of attaining toned thighs and hips.
To make a weight loss mixture, mix 2 teaspoons of organic, unfiltered apple cider vinegar to a glass of warm water. Add honey or cinnamon for improved taste and added health benefits. Drink this mixture once every morning to give your digestive system a healthy start to the day. You should never drink undiluted apple cider vinegar because it can damage your tooth enamel and burn your esophagus.
After experiencing drastic weight loss around the hip and thigh region, it is common to have extra loose skin in these areas. Tightening these areas can be done by using sea salt. This is a common ingredient in body scrubs and bath soaps because of the many benefits it provides to the skin.
Sea salt is a natural detoxifier and will absorb toxins from the area it is applied to. The sea salt will also promote blood circulation in the area. Increased blood flow will bring with it the nutrients the skin needs to tighten and appear healthy. Sea salt also contains potassium that reduces water retention, which will make your thighs and hips appear slimmer. The mineral Bromide, also contained in the sea salt, will soothe the skin and keep it healthy.
To use sea salt to firm your hips and thighs, you will first need to choose a sea salt. The texture should not be rough or sharp, but be gentle to the touch so that you don’t scratch your skin. Take 1 cup of your selected sea salt and mix it with 1/2 cup of almond or grapeseed oil. Then add several drops of an essential oil of your choice. Dampen your body and gently massage the mixture into your thighs and hips, avoiding any wounds or scratches.
Bath salts also contain sea salt and can be used as an alternative method. Simply bathing in bath salts or sea salts, once or twice a week, will make your skin smooth and firm. The warm water of the bath will open your pores so that your body can properly absorb all the nutrients and benefits from the sea salt.
Coffee is packed with caffeine and antioxidants that firm and tone skin. Coffee grounds will promote blood circulation in your thighs and hips. Increased blood flow to these areas will result in firmer, smoother skin.
One of the main reasons women feel insecure about not having toned thighs is because of the appearance of cellulite in the area. Thus, they hope to reduce their cellulite by reducing their weight. Unfortunately, losing weight does not guarantee the removal of cellulite. Caffeine, when applied topically, is the number one enemy to cellulite as it tightens the area and smooths the skin. It does this by increasing circulation to the applied area. This removes excess water and toxins from your tissues, thereby smoothing out the dimpled texture.
In fact, caffeine is the main ingredient in many expensive cellulite creams found in stores. Luckily, it is simple to create your own cellulite home-remedy for much less. Take the warm, leftover coffee grounds from your next cup of coffee and apply it topically to the thigh and hip area. First, add honey to the grounds to create a paste-like consistency before applying it to your thighs and hips. Once dry, gently scrub the paste off. Do this at least twice a week.
Another method is to massage the paste into your thighs and then wrap your thighs tightly with cling wrap. After about 30 minutes, rinse the mixture off and gently pat the area dry. Body wrapping is the treatment to detoxify the body and tighten and tone skin. Excess fat and trapped toxins will be removed and this will cause your hips and thighs to appear more firm and toned.
Cayenne pepper has been used as a food and seasoning for thousands of years. Studies now show it to be an effective appetite suppressant and metabolism booster. Capsaicin is the compound that gives the cayenne pepper its spicy, hot taste. Capsaicin is also known for firing up metabolism by making the body produce more heat.
Research has shown that the body’s energy can increase by 20 percent for up to two hours after capsaicin has been consumed. The more energy the body has, the more calories are burnt. Some studies have even suggested that capsaicin increases fat oxidation, which is the body’s ability to burn fat for fuel. However, there is only a small amount of capsaicin in cayenne pepper and so the metabolic boost will not last very long.
Appetite suppression, on the other hand, is a much more noticeable effect of the pepper. Just a small amount of the spice has been shown to lessen cravings for sweet, salty, and fatty foods. Cutting down on such foods is necessary if you want to tone down the stubborn fat in your hips and thighs.
Cayenne pepper can be easily added to your diet by using it as the seasoning or eating it raw. If this method is too spicy for you, then mix 1 teaspoon of cayenne pepper powder with 1 teaspoon of powdered or grated ginger. Add the mixture to one cup of warm water and add the juice of one lemon for added weight loss benefits. Drink this mixture once or twice a day. However, if you are taking blood-thinners or aspirin, it is best you avoid cayenne pepper before consulting with your doctor.
Make Appropriate Changes to your Diet
Maintaining a healthy and nutritious diet is essential if you want to achieve toned hips and thighs. It is important that you avoid foods that are rich in fat, sugar, and salt, as these ingredients will cause weight gain. Compared to healthier alternatives, these ingredients will also cause you to lack the energy you need to exercise and tone your thighs and hips.
The recommended calorie intake for each person varies according to their health conditions, height, and weight. Even so, there are basic daily guidelines you can use based on your sex. 1, 200 to 1, 500 calories per day is what is recommended for women, while 1,500 to 1,800 calories is the recommended restriction for men.
To stay within these calorie limits, while also giving your body the energy it needs, you should eat plenty of fruits and vegetables. They are low in calories, which means you can eat large servings without creating a significant dent in your calorie intake. Fruits and vegetables also contain natural sugars, which are healthier than the artificial sugars and salts found in many snacks. Try cutting down on sugary sources, like sodas, sweeteners, white bread, and candy.
Another dietary change that will help burn body fat more easily and tone your hips and thighs, is eating more protein. Diets that are rich in protein have been proven to burn more calories during the day. They also keep people full for longer than people eating meals low in protein. A high-protein diet will also help you keep muscle mass as you lose weight. Losing fat and maintaining muscle is important if you want to toned hips and thighs.
Staying properly hydrated is important if you want to be fit and exercise your fat away. Don’t make the mistake of choosing energy drinks or sweetened juices over water. The high sugar content in these drinks will cancel out your hard work. You should also try to avoid excessive caffeine and alcohol intake, as this will dehydrate your body. Caffeine and sugar may give you a burst of energy but this is usually followed by an energy plummet. Drinking 8 glasses of water a day is a more beneficial, and effective choice.
Water plays a key role in all body functions and processes, including digestion and elimination. Without these processes being carried out efficiently, your body will not digest fat and it will be stored in your hips and thighs. Your liver requires water in order for it to efficiently convert fat into energy. Without enough water to do this, your metabolism will decrease. Drinking enough water will also aid your body in removing toxins and improve your performance as you exercise.
Although drinking plain, filtered water is best, you can always add lemon or honey to make the water more appealing. You can also add foods with a high-water content to your diet. These include cucumbers, green leafy vegetables, and melons. Plain water contains 0 calories, making it the healthiest way to stay hydrated. Drinking water to suppress hunger will not cause you to lose weight and can be harmful to your body. A glass of water can, however, be used to keep you fuller for longer, when combined with a nutritious meal.