If you have what you would consider "big hips" and the desire to reduce them in size, you aren't alone. Getting rid of "big hips" can and should be done as a part of a larger plan to lose weight all over. There are many exercise programs that target problem areas in addition to burning fat and calories. Doing a combination of targeted exercise and applying smart nutrition guidelines can significantly reduce the size of "big hips" and other "big" areas. Some exercises will work better than others, but no matter what, the circumference of your hips can be reduced.
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Things you need
- Tape measure
- Exercise shoes
Measure the circumference of your hips and waist and set a realistic goal for the size of your hips.
There are medical guidelines for the ratio of your hips and waist to your height and weight. Adhering to these guidelines will help you stay healthy and help you set a safe and realistic goal for how small your hips should be.
The circumference of your hips can be found by using a tape measure to determine the distance around the largest area of your hips, usually the widest part of the buttocks.
Your waist circumference can be found by measuring the distance around the smallest area of your waist, usually just above the belly button.
Eat a healthy diet.
Laurie Hedlund, LPN, says, "Choosing healthy foods, such as lean protein and vegetables, can actually increase your metabolism. Increase dietary fibre and limit sugary foods, alcohol, caffeine and don't smoke. The best foods to increase your metabolism and help you lose weight are fish, dark green leafy vegetables, tomatoes, blueberries and other fruits, whole grains, and at least eight glasses of water a day."
Exercise three to four days per week.
You must do a combination of cardio exercise and exercises that target your hips and buttocks to get rid of "big hips."
Do at least 30 minutes of cardio. Cardio is the most effective way to burn fat and calories.
Cardio exercises include jogging, sprints, step aerobics, bicycling and skipping rope.
Perform exercises that target your hips and buttocks. Do 10 to 15 repetitions of each of these targeted exercises on each side.
Exercises that target the hips and buttocks: Side Lying Leg Lift: Lie on the floor on your side with your head resting on your arm or propped up on your hand. Extend your other arm out in front of you to balance yourself so you don't rock off of your side. Lift your top leg off the bottom leg with your toes pointed forward and hold. Now slowly lift your lower leg up to touch your top leg. Lower both legs back to the starting position.
Squats: Stand with your feet shoulder-width apart. Keep your back straight. Bend your knees and lower your rear as if you were sitting down in a chair, keeping your knees centred over your ankles.
Standing Leg Lifts: Stand with your feet shoulder-width apart toes pointing forward and hands on your hips. Raise your ribs, elongate your spine and lift one leg and extend it directly out to your side.
Pelvic Lift: Lie on your back with your knees bent, your feet flat on the floor, and your hands at your side palms down. Lift your pelvis straight up while tightening your buttocks muscles. Lower your pelvis back to the floor and relax your buttocks.
Tips and warnings
- Stay hydrated when exercising by drinking plenty of fluids.
- It's normal to feel sore after exercising.
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