Bigger hips are a problem for most of the Indian women. We genetically tend to have bigger hips, which does not match very well with most of the modern dresses and styles. If you have bigger hips that is making your otherwise nice figure look flab, it is the time you should do something about it.
Hips are a preferred part of the body to store fat, and to get smaller and toned hips you need to burn out this extra fat first.
Some tips for making hips smaller quickly
Yoga
Technically speaking, with the consistent practice of yoga, the magic yoga cannot be adequately expressed in words but can only be experienced when done continuously.
The practice of yoga has been found to enhance weight management. Consistent practice of yoga can result in less weight gain. The firmness of the skin can also be made possible through yoga
Lemon Water
Lemon water is an already proven weight loss ingredient. Immunity in the body system is well built by Vitamin C in the lemon. Lemon water aids the balance in the internal pH and also help kick start metabolism. Add half a lemons’ juice to a glass of water mixed with a teaspoon of honey to get a perfect result.
Green Tea
Green tea contains epigallocatechin gallate (EGCG) which is a fantastic antioxidant. This antioxidant helps improve digestion, keeps you energetic and it also helps you to wash out toxins from the body system. Green tea should be taken without any flavor or sugar; 4-5 cups of green tea should be taken per day to have an effective result.
Reduce snacks intake
Consistent consumption of junk foods like chocolate and donuts will make you gain excessive weight, but less or zero intake of junk food will aid weight reduction.
Eat healthily
Eating healthy is pretty less expensive if you follow a strict diet. All the junks and high-level sugar should be dumped in the bin, and your fridge should be restocked with new and healthy food. Vegetables, coconut oil, full-fat yoghurt, full-fat milk should be in your fridge while processed foods should entirely be avoided.
Get enough rest
If you don’t get enough rest, the body muscles may not fully recover from the daily stress. Sleep for at least 6-8 hours daily and don’t go to bed immediately after a meal.
Lose that extra fat
Hips are often a favorite place for the fats to store up and hence if you are aiming to get more toned up hips your first aim should be to lose the excess fat from your body. The best ways to lose excess fat is to exercise regularly and to have a diet that is filled with nutrition but low in fat.
So, if you are trying to get smaller hips quickly, start keeping an eye on your body weight from today.
Put on some shape ware
Shapeware are becoming quickly popular in the market particularly because of their ability to give an instant toning effect to the body. The shapewear can be effective to get smaller and more toned up hips quickly and in addition to that these shapeware can also facilitate the natural toning process of the body by providing proper support.
So, if you are trying to make your hips smaller quickly, while following a proper exercise regime as mentioned above along with a proper diet, getting the right shapeware can also be really helpful.
Reduce your sitting time
It is often believed that one of the primary reasons of storing of more fat in the butt region is the elongated sitting time. So, if you are trying to make your hips smaller, it is best to reduce your sitting time. Be more active in your daily routine and space the sitting time with frequent gaps. Reducing your continuous sitting time can be helpful to make your hips smaller.
Get rid of that cellulite
Cellulite is quite common in the hip region and it can actually make your butt look out of the shape, flabby and bigger. While getting rid of the cellulite in the hip region is not very easy, it is not impossible either. Proper exercise and changes in your lifestyle can be actually helpful to control the cellulite giving you smaller hips.
You can surely do that through proper diet, but along with it exercise is a must to achieve effective results.
There are also some home remedies that can help you to lose the extra fat of this area and tone up the muscles to get smaller hips. Read on to know the exercises and home remedies that can help you to make your hips smaller.
Exercises
Squats
Squats are ideal for exercising your butt muscles and achieving toned and slimmer hips. Keep your feet shoulder-apart and lower your hip by bending your knees to reach a chair position.
Hold the position for 2 seconds and then get back to the standing position. Make sure that your torso is straight while doing the exercise and your knees are not going in front of your toes. Do at least 3 repetitions in a set of 5 to start with and increase as you go.
One-leg squats
One leg squats, also known as the pistol squats are extremely effective to tone up the hip muscles. However this one might not be the first thing to try for the new comers. Stand straight on your legs, spread both your hands forward and raise one leg slightly to the front.
Now try to lower your torso by bending your other knee and pushing your hips slightly backward. Lower your body as far as you can without losing balance.Get back to the standing position and repeat with your other leg. Start with at least 3 repetitions and 3 sets and slowly increase as you go.
Forward Lunges
You can tone up your butts, thighs and calves by doing proper forward lunges. It is considered as one of the most effective exercises to tone up your gluteus muscles. Stand straight on your legs, take one step forward and try to lower your body slowly by bending both the knees.
Keep your torso straight and hold the position for 5 seconds and get back slowly to the standing position and repeat with your other leg. One bent for each leg will make a whole repetition and you should do at least 4 sets of 5 repetitions each to get results.
Side lunges
Side lunges are the other exercise that can tone your gluteus muscles helping you to get smaller hips. They also workout on your thigs. Stand straight with your legs apart.
Now bend one knee and stretch the opposite leg to its full length while lowering your body. You should maintain the balance of your body by positioning the hands correctly. Once you reach the lowest position get back to the standing position slowly and repeat with your other leg. 5 repetitions and 4 sets daily is the course of side lunges to start with.
Side step-ups
Quadriceps and the hip muscles, including gluteus maximus is worked out during side step ups and this exercise can be ideal for every one irrespective of their level of expertise. For doing this exercise you need a weight bench.
Face one side of your body to the bench and step up on the bench while pulling your other leg in the air. Press on the bench with your leg to lift you up. Balance your body on one leg for 2 seconds and then get back to the standing position; repeat for the other leg.
Side plank with leg raise
Get to a side plank position by holding your body weight on your lower hand and feet. Now raise your free leg upwards and then down. Repeat without bringing the leg to a resting position before you complete at least 6-8 repetitions for the leg. Repeat the same with the other leg.
Hip extensions
For working out the gluteus muscles of your hips these exercises are ideal. There are different types of hip extensions and all of them are effective in toning the hip muscles. You can opt for standing up hip extensions or the kneeling hip extension exercises for the best results.
Cardiovascular exercises
Cardiovascular exercises help in burning the excess fat of your body and hence any type of cardio exercise can be helpful to reduce the fat in your hips. Do cardiovascular exercises of different patterns for at least 30 minutes each day. Combining different types in your course and changing the types each day can maximize the effectiveness.
Running
Running can also be effective to tone down your hips. Running is a complete exercise of the body and it helps in fat burning as well as toning of the muscles of the legs and hips.
Cycling
To lose the extra fat from your hip area and to tone the muscles, cycling can be very effective. To get smaller and sculptured hips you can use a stationary bike with different challenge levels.
Hiking
Hiking exercises the muscles of your hips, thighs and legs; and thus can be helpful for loosing fat and toning up of the hip muscles.
Home remedies
There are also some home remedies that can help you to lose the extra fat from the hip area and tone the muscles making the butts look smaller.
Lemon with honey
Mix the juice of a lemon in a glass of warm water and add two spoons of honey to it. Drink this mixture in the morning in empty stomach. This remedy is believed to burn fat and can be effective for reducing the fat from your hips.
Apple Cider Vinegar
Apart from giving you gorgeous hairs ACV can also give you highly toned muscles. Just massage some ACV on your hips for 20 to 30 minutes; you can mix 1 spoon ACV with any carrier oil like Olive oil or coconut oil to enhance the effects.
After you are done, compress the area with hot water, leave for some time and wash off. Follow this routine for at least twice a day and have patience.
Coffee with brown sugar
Coffee is believed to have the ability to reduce fat and promote blood circulation which can be highly helpful in toning the muscles of hips to make them look smaller. Add 2 spoons of coffee with 1 spoon of brown sugar and 1 spoon of honey to make a scrub.
Apply this scrub on your hips, rub in for 6-8 minutes and leave for 10 minutes before rubbing in again. Once it is dry wash off with water. You need to follow this remedy at least 4-5 times every week to get any visible results.
Chili pepper
According to a very recent study, hot chilies can be highly effective in burning fat. So, if you are trying to get smaller hips by burning out the extra fat, include more and more chilies in your daily diet along with a proper dose of exercises as mentioned above to get best results.
Drink hot water
Hot water increases the rate of metabolism in the body and thus helps in burning fat. So, replacing those chilled waters and beverages with hot water can be an effective home remedy to tone the hip muscles.
Sea salt and coconut oil
Sea salt is a combination of minerals and when mixed with coconut oil it can be effective in burning fat and toning muscles. Mix 1 tablespoon of sea salt with 2 teaspoons of coconut oil; massage the mixture onto the skin of the hip area. Leave for 15 minutes and then compress with a hot water towel. Leave for another 10 minutes and wash off.
FAQs
Squats, lunges, step-ups, hip abduction and adduction exercises, and side-lying hip abduction exercises are all good exercises to help tone and slim your hips.
Exercises such as hip bridges, squats, and lunges, as well as dietary changes, can help reduce hip size.
It depends on the individual and the type of program being followed, but typically results begin to be seen in 1-2 months.
Yes, eating a balanced diet with plenty of fruits and vegetables, lean proteins and whole grains can help in reducing hip size.
Yes, exercises such as hip bridges, clamshells, and side-lying leg lifts can help to target the hip muscles.
No, it is not possible to spot reduce the hips.
Yes, it is best to avoid processed and fatty foods as these can contribute to increased hip size.
Yes, engaging in regular exercise and maintaining a healthy diet can help reduce your hip size.
No, supplements are not an effective way to reduce hip size. Exercise and a healthy diet are the best methods for achieving this goal.
No, exercise is necessary to reduce the size of your hips.
