Most of the fat accumulates around lower body areas i.e. thighs and hips. We have a difficult time reducing weight from such areas. These are trouble spots and reducing fat from these areas can be frustrating. But persistence is the key to most of the weight loss problems.
There are a wide variety of strength-training equipments at the gym or fitness shops you can buy to tone you thighs and hips. Exercise machines like the leg press, leg (knee) extension, leg (knee or hamstring) curl and the hip abductor/hip adductor are great for your thighs and hips. But if you don’t want to go to gym or buy expensive exercise equipment, that’s OK. There are still many simple great exercises which you can try that will help reducing your fat from particular areas.
Lunges : Lunges are good for toning your lower body. Lunges strengthen the quadriceps muscles, gluteal muscles and the muscles comprising the “hamstrings”, the semitendinosus, the semimembranosus, and the biceps femoris. A long lunge emphasizes the glutes whereas a short lunge emphasizes the quadriceps. You can do lunges with weights or dumbbells or barbells. But for starters, you can go ahead without any weights.
For the lunge, you can stand with your feet shoulder-width apart, and then step forward, landing with the heel first. The knee should be at 90 degrees and directly above the toes, not further (taking a shorter step can put added pressure on the knee). You can continue the motion until the back knee is nearly touching the ground. You can then return to your starting position by driving upward with the front leg. You can take the help of following video to know exactly how to do it.
Squats: Squats are great, if you want to tone your thighs, hips and calves all at the same time. Various types of equipment can be used to assist with squats. A power cage can be used to reduce risk of injury and eliminate the need for a spotting partner. Bar path, the Smith machine, weight lifting belt to support the torso, the barbell which can be cushioned with a special padded sleeve. But if you are not planning to be a professional athlete, start your squats without any equipment. You can add weights later on.
Stand straight with shoulder-width distance between your feet. Keep your back straight and stomach sucked in. Keep your back as straight as possible and slowly start to lower your torso, as you bend your knees, until you are almost in a sitting position. Make sure, your knees do not go beyond your toes at any time. Come back to the starting position and repeat the exercise. Gradually increase the reps. For more clarity, you can watch the following video:
Practice inner thigh squats or pile exercise. For inner thigh squats, place your feet a little wider than shoulder width. Now turn your toes outside, so that the toes are in the opposite direction. Keeping your back straight, and slowly lower your torso till both your thighs are parallel to the floor. Now you can see that your knees will also be pointing in opposite directions. Slowly come back to the starting position to repeat the exercise. Do as many rounds as you feel comfortable with. Watch the video for assistance.
Biking: You can choose a stationary bike or the normal one for exercising. It affects the muscles of the hips and thighs. Biking is also good for heart. Bicycling is a great way to develop muscle and burn fat. It affects the large (quadriceps and hamstring) and small (calf) muscles of the legs work, they become stronger and more developed. Biking is also good for back and abdominal muscles.
Skipping: Skipping is good for fitness and strength building but its also good for thigh and hip muscles. Jumping rope is an activity not only suited for competition or recreation, but also for a cardiovascular workout, similar to jogging or bicycle riding. According to the British Rope Skipping Association, 10 minutes of skipping can have the same health benefits as a 45-minute run. Skipping is a weightbearing exercise so can help in improving bone density, and you are not supposed to suffer from osteoporosis.