Is there an exercise to reduce hips that is better than the rest? A question commonly asked as we get more mature and face the problem of weight retention in the tummy and hip areas. While we do our best to diet and take care of ourselves, this added weight creates problematic areas that seems harder and harder to keep shapely and attractive. The extra weight on the hips tends to give us that pear shape instead of the hourglass figure we had in our youth.
The Causes Related to Extra Weight
Some of the causes that may be related to us retaining extra weight in our hips may be from genetic structure, hormone levels, our daily diets, stress and a sedentary lifestyle. For the person who has a genetic propensity for gaining weight passed down to them, there are not many things that can be changed for improvement. However for the problems related to hormones, diet and sedentary lifestyle there is a lot we can do to improve our shape.
Prior to menopause woman tend to naturally store up extra fat cells in the hips. The main hormone responsible for maintaining these extra fat cells in the hips and thighs is oestrogen. Progesterone will work to help prevent this from happening. High stress levels for women will create higher levels of cortisol, which in turn will lower the progesterone in their system. An imbalance of these hormones will create weight gain. Also, higher levels of oestrogen tend to weaken connective tissue which will allow fat cells to push through the tissue creating cellulite on our legs and thighs.
If it seems that you are adding extra weight to your thighs, belly or hips, it may be a sign that you need to sit back, learn to relax, and get your levels of stress within your daily life under control. Genetics, lifestyle and our diet all determine how much extra weight we will carry around with us.
Tips about Exercise to Reduce Hips
The following are several exercises that can aid in reshaping the stubborn areas of the belly, legs and hips. These particular ones though are excellent for targeting and reshaping the hips.
Side Leg Lifts
This is an exercise to reduce hips but also designed to work on your thighs. It helps to tone and reshape them, simple yet very effective. Lie on your side balancing your body with your hands and arms keeping your leg straight, slowly lift your leg as high as you can, now slowly lower your leg, do this 15 times then switch legs. Each day try and add a few more repetitions to the routine.
Feet close together you simply proceed to sit down minus the chair. Go down slowly to the squatting position, hold your sitting position for 15 – 20 seconds then return to the standing position. Repeat this 15 times. As you develop more strength try to maintain the sitting position for longer periods.
For this exercise you can use a step on your stairs or a step box if you have one. Step up just like you are going up the stairs but instead of taking the next step up just straighten out the forward leg so that is completely vertical then slowly go back to the original position.
Take a big step foot forward. Now bend your back leg so that your knee touches the floor then return to the upright standing position. Alternate legs and do 15 reps on each leg.
Lie down on your back and pull your knees to your chest. Extend your legs to the straight out position without letting your heels touch the ground. This exercise will work the muscle in your thighs, legs and abdominal muscles.
These five exercises do not require special equipment, and can be done several times a day including while at work. They do not require much time to complete and the benefits of how fast the exercise to reduce hips will simply amaze you. With commitment and persistence the results will soon show. Add in a healthy diet with a few other good exercises and you can be on the path to a better and healthier you!