Contrary to popular belief, you actually can’t spot train! All of these exercises will work the hip and thigh area, but they also work other areas in your legs as well. If you do any of these, or even many of the exercises in the “butt exercises” note, they will work these areas. One thing I’ve learned throughout my own journey is that you just have to do leg exercises in general, and the weight will come off wherever it feels like coming off lol. I still have fat on my hips and thighs that I would like to get rid of, but doing only these exercises wouldn’t make that happen any faster. It would actually be counter-productive because this area natually takes longer for us as women to lose, so you might as well work all the other areas while you’re at it so that you see progress everywhere else while you wait! The key is that you’ll be building muscle, and the muscle is what is going to burn off the fat.
-Squat with leg lift (Do a regular squat with feet shoulder width apart, then when you are standing up lift one leg out to the side. Be careful not to lean to the other side, and focus on standing straight just lifting the leg up and out to the side. You can alternate legs if you want, or you can do one leg then the other)
-Standing hip opener (Stand straight and bring one knee up so that the top part of your leg is parallel to the floor, then bring the leg out directly to the side but keeping it at the same angle, and then lower the leg back to the ground. Again, try to remember to stand up straight and not to bend into the turn. This will work your legs as well as your core and your abs from balancing and using that core strength to stand straight)
-Bowling lunge (Get into a lunge stance with most of your weight on the forward leg, and then inch the other leg behind you and to the side. You should be able to lift your back toe off the ground and balance on the front leg for a few seconds. It will feel like you’re about to throw a bowling ball. Once in position, lunge down, then come back up slowly. Repeat as many times as you can)
-Sumo squats (Get into a wide foot stance with toes facing outward. Squat down and then come up slowly. Again, repeat as many times as you can)
-Pulsing sumo squats (Same as regular sumo squats only this time instead of coming all the way up when you finish the first one, you only come halfway up. Do that pulse three times, then on the fourth you can come all the way up. This counts as one rep)
-Hip raises (Lie on your side on your mat and hold yourself up with your arm resting on the mat and your foot closest to the ground on the mat on its side with the other foot resting on top of it. Slowly lift your hips off the ground so that the space between your body and the mat forms half of a triangle. You can do this with your knee on the mat instead of your feet if you don’t have the strength to get up, but try it with the toes first)
-Leg lifts (Get in the same position as the hip raises only this time you will lift the top leg up into the air as high as you can)
-Wall sit (Get into squat position with your back against the wall. Your legs should be at a 90 degree angle, with the top part of your leg parallel to the floor. If it starts to burn too much just come up for 10 seconds and then inch back down. If your legs start shaking too much, you’re done)
-Step ups (If you have a stepper or a small stool this would come in handy. Otherwise just use something about the same height or even just a regular stair if you have to, but ideally it will be a bit higher than a typical stair. You just step up with one leg, step back, and then lunge back with the other leg. This is one rep, and do as many as you can on one side before switching to the other)
-Toe touches/deadlifts (If you have weights you can use them to make this a deadlift, otherwise you can use cans of soup or something to make it at least a little more difficult. Stand up straight and then bend down but keep your back straight as you come down and try to bring your hands or the weights as low as you can)
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