Bigger hips are a problem for most of the Indian women. We genetically tend to have bigger hips, which does not match very well with most of the modern dresses and styles. If you have bigger hips that is making your otherwise nice figure look flab, it is the time you should do something about it. Hips are a preferred part of the body to store fat, and to get smaller and toned hips you need to burn out this extra fat first. You can surely do that through proper diet, but along with it exercise is a must to achieve effective results. There are also some home remedies that can help you to lose the extra fat of this area and tone up the muscles to get smaller hips. Read on to know the exercises and home remedies that can help you to make your hips smaller.
Exercises
Squats
Squats are ideal for exercising your butt muscles and achieving toned and slimmer hips. Keep your feet shoulder-apart and lower your hip by bending your knees to reach a chair position. Hold the position for 2 seconds and then get back to the standing position. Make sure that your torso is straight while doing the exercise and your knees are not going in front of your toes. Do at least 3 repetitions in a set of 5 to start with and increase as you go.
One-leg squats
One leg squats, also known as the pistol squats are extremely effective to tone up the hip muscles. However this one might not be the first thing to try for the new comers. Stand straight on your legs, spread both your hands forward and raise one leg slightly to the front. Now try to lower your torso by bending your other knee and pushing your hips slightly backward. Lower your body as far as you can without losing balance.Get back to the standing position and repeat with your other leg. Start with at least 3 repetitions and 3 sets and slowly increase as you go.
Forward Lunges
You can tone up your butts, thighs and calves by doing proper forward lunges. It is considered as one of the most effective exercises to tone up your gluteus muscles. Stand straight on your legs, take one step forward and try to lower your body slowly by bending both the knees. Keep your torso straight and hold the position for 5 seconds and get back slowly to the standing position and repeat with your other leg. One bent for each leg will make a whole repetition and you should do at least 4 sets of 5 repetitions each to get results.
Side lunges
Side lunges are the other exercise that can tone your gluteus muscles helping you to get smaller hips. They also work out on your thigs. Stand straight with your legs apart. Now bend one knee and stretch the opposite leg to its full length while lowering your body. You should maintain the balance of your body by positioning the hands correctly. Once you reach the lowest position get back to the standing position slowly and repeat with your other leg. 5 repetitions and 4 sets daily is the course of side lunges to start with.
Side step-ups
Quadriceps and the hip muscles, including gluteus maximus is worked out during side step ups and this exercise can be ideal for every one irrespective of their level of expertise. For doing this exercise you need a weight bench. Face one side of your body to the bench and step up on the bench while pulling your other leg in the air. Press on the bench with your leg to lift you up. Balance your body on one leg for 2 seconds and then get back to the standing position; repeat for the other leg.
Side plank with leg raise
Get to a side plank position by holding your body weight on your lower hand and feet. Now raise your free leg upwards and then down. Repeat without bringing the leg to a resting position before you complete at least 6-8 repetitions for the leg. Repeat the same with the other leg.
Hip extensions
For working out the gluteus muscles of your hips these exercises are ideal. There are different types of hip extensions and all of them are effective in toning the hip muscles. You can opt for standing up hip extensions or the kneeling hip extension exercises for the best results.
Cardiovascular exercises
Cardiovascular exercises help in burning the excess fat of your body and hence any type of cardio exercise can be helpful to reduce the fat in your hips. Do cardiovascular exercises of different patterns for at least 30 minutes each day. Combining different types in your course and changing the types each day can maximize the effectiveness.
Running
Running can also be effective to tone down your hips. Running is a complete exercise of the body and it helps in fat burning as well as toning of the muscles of the legs and hips.
Cycling
To lose the extra fat from your hip area and to tone the muscles, cycling can be very effective. To get smaller and sculptured hips you can use a stationary bike with different challenge levels.
Hiking
Hiking exercises the muscles of your hips, thighs and legs; and thus can be helpful for loosing fat and toning up of the hip muscles.
Home Remedies
There are also some home remedies that can help you to lose the extra fat from the hip area and tone the muscles making the butts look smaller.
Lemon with Honey
Mix the juice of a lemon in a glass of warm water and add two spoons of honey to it. Drink this mixture in the morning in empty stomach. This remedy is believed to burn fat and can be effective for reducing the fat from your hips.
Apple Cider Vinegar
Apart from giving you gorgeous hairs ACV can also give you highly toned muscles. Just massage some ACV on your hips for 20 to 30 minutes; you can mix 1 spoon ACV with any carrier oil like Olive oil or coconut oil to enhance the effects. After you are done, compress the area with hot water, leave for some time and wash off. Follow this routine for at least twice a day and have patience.
Coffee with Brown sugar
Coffee is believed to have the ability to reduce fat and promote blood circulation which can be highly helpful in toning the muscles of hips to make them look smaller. Add 2 spoons of coffee with 1 spoon of brown sugar and 1 spoon of honey to make a scrub. Apply this scrub on your hips, rub in for 6-8 minutes and leave for 10 minutes before rubbing in again. Once it is dry wash off with water. You need to follow this remedy at least 4-5 times every week to get any visible results.
Chili pepper
According to a very recent study, hot chilies can be highly effective in burning fat. So, if you are trying to get smaller hips by burning out the extra fat, include more and more chilies in your daily diet along with a proper dose of exercises as mentioned above to get best results.
Drink hot water
Hot water increases the rate of metabolism in the body and thus helps in burning fat. So, replacing those chilled waters and beverages with hot water can be an effective home remedy to tone the hip muscles.
Sea salt and coconut oil
Sea salt is a combination of minerals and when mixed with coconut oil it can be effective in burning fat and toning muscles. Mix 1 tablespoon of sea salt with 2 teaspoons of coconut oil; massage the mixture onto the skin of the hip area. Leave for 15 minutes and then compress with a hot water towel. Leave for another 10 minutes and wash off.
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Originally posted in Beauty & Health Tips
