10 of The Best Exercises to Reduce Hips and Thighs Fast

Expert | September 2, 2022 | Bodybuilding and Fitness Nutrition | No Comments

Today’s article includes the most creative hips, butt, and thigh exercises you’ll ever try. You will lift and tone your legs and booty in no time!

These butt and thigh exercises will help you build strength and burn fat simultaneously!

There is no fixed number of reps, but depending on your fitness level you should try them until failure. However don’t push yourself too much, because the key to success is consistency.

Following a few dietary restrictions and an exercise regimen can lose fat from your hips and thighs in no time. Here are our 10 simple and best exercises to reduce hips and thighs at home.

Reverse leg raise

Lie face down on the floor, resting your face on your arms folded in front of you.
Using your glutes, lift your right leg off the ground, reaching as high as possible while keeping your hips on the ground. Flex your ankle throughout the movement.
Go back to the starting position.
Complete 12 reps with this leg, then switch. Complete 3 sets.

Side lunge

Stand with your feet and knees together.
If it’s comfortable for you, hold a pair of dumbbells.
Take a big step with your right foot to the right side.
Slowly lunge toward the ground, without extending your right knee past your toes and keeping your left leg relatively straight.
Now push off with your right foot to return to a standing position.
Repeat the same process with the other side.
Complete 3 sets of 12 repetitions.

Back kick squat

Stand tall with your legs shoulder-width apart.
Bend your elbows, with your palms forming fists.
Now slowly lean down into a squat.
Get back up and push your right leg out as if you were kicking something.
Repeat the same process with the other leg.
Complete 12 repetitions with each leg.

Side plank with leg lift

Lie on your side with your body touching the ground.
Put your left arm on your hip and slowly lift your pelvis up, putting your weight on your right arm and keeping both legs together.
Now, separate the left leg from the right.
Stay in this pose for 10 seconds and then slowly return to the resting position.
You can use a resistance band around your knees to apply extra pressure.
Complete 12 repetitions with each leg.

Circles with one leg lying down

Lie on your back. Keep your arms by your sides with your palms facing down.
Start by putting one leg up towards the ceiling.
Turn your leg out slightly. Breathe in and hold your breath as you trace a circle with your raised leg.
Move your entire leg while keeping the rest of your body still and flat on the ground.
Rotate your legs 5 times clockwise and 5 times counterclockwise.
Switch to the other leg and repeat this 3-5 times.

Single-leg squat

Stand with your arms extended in front of you (they will help you maintain your balance).
Now lift your left leg and as you do so lower your body as if you were going to sit down.
When you reach the limit, hold for a few moments and go back up to the starting position.
Do the repetitions with one leg and then with the other.
Complete 12 repetitions with each leg.

Raised glute bridge

Lie on your back with your knees bent and your feet flat on the floor.
Now support your heels on a chair, bench, etc.
Lift your hips off the ground so your body forms a straight line from your shoulders to your knees.
Pause when you’re in that position, then slowly lower your body back to the ground.
Do 2 sets of 12 seconds.

Squats

Stand with your feet a little more than shoulder-width apart and your chest lifted.
Extend your hands out in front of you to help maintain your balance.
She starts by sitting down and then getting up as if you were sitting on an imaginary chair. Keep your face and head facing forward.
Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
Do 12 repetitions.

Upward dog pose

Chin and toes should touch the ground.
Inhale slowly and lift your chest as you lean back.
Depending on your strength, hold this pose for 15-30 seconds.
Exhale slowly and return your body to its original position.
Repeat the exercise 5 times resting 15 seconds between each one.

Butterfly pose

Sit on the floor and bring your feet together at the soles of your feet.
Support yourself with your hands on your ankles.
From that position try to bring your knees as low as you can and then go up. You will simulate the flapping of a butterfly.
Do this stretch for 1 minute.