How To Get Smaller Thighs And Hips: 10 Ways To Tone Up
The thighs and hips are some of the most common problem areas, especially for women. There is a lot of flesh that lies around these areas. Some people find it really hard to get smaller thighs and hips. However, this article will offer you ways to tone up your thighs and hips and make them look great like never before.
If you’re still struggling with your thighs and hips, then this article is just for you. Here, you will learn how to tone your thighs and hips by doing specific exercises targeting them. It will also show you some fun ways to get these muscles working, for example, dancing and yoga.
Furthermore, this comprehensive piece of writing looks at the most common myths and facts about how to get smaller thighs and hips. There are a lot of diets and exercises that promise to get rid of those pesky fat deposits, but not all of them work. Some of them are downright dangerous. Here are some phenomenal tips that you can use:
Are Hip Dips Normal
Hip dips are not a sign of being healthy, unhealthy, overweight or underweight, says Wiener. Although the amount of body fat you have can make hip dips more noticeable and can be the result of having a higher level of muscle mass, its important to remember that hip dips are a part of your bone structure and, while you can enhance your body shape through exercise and diet, you cannot change your bone structure.
So, tempted by any of those how to lose hip dips in a week-type videos? Scroll on by, theyre simply clickbait.
If you are worried about carrying a harmful level of body fat, there are safe ways to lose weight well, bringing your fat to muscle ratio into healthier balance. Check out our expert-lead, safe, sustainable advice on how to lose body fat, how many calories to eat to maintain safe fat loss or how to calculate the best macros for fat loss, for you.
Why Do Women Store Fat On Their Hips
You can thank your hormones for that! Its an annoying truth that its only women who usually worry about slimming down their hips this is because we are the ones that were made to carry babies. And we are designed to store fat here.
Women have larger fat cells than men, and extra weight seems to hit us during and after puberty. A lot of this fat goes to our hips specifically to supply the energy we need for breastfeeding and baby carrying.
Now, of course, most women dont start having babies straight after puberty and some wont ever bear a child. But this stubborn weight remains at our hips.
So, this is the reason you are likely to struggle to slim down your hips.
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How Long Will It Take For My Hips To Go Back To Normal After Pregnancy
Each woman recovers from pregnancy in their unique way. It generally takes several months before you start to look and feel like yourself again. The important factor to keep in mind is your readiness. Childbirth starts an important phase of bonding with your baby. Plus, your body takes weeks to recover from the physical trauma experienced during delivery. Not to mention the emotional and mental balance you must regain.
Starting an exercise routine takes focus and energy. It is best to approach a new workout program only when you are mentally ready to do so. The most important thing is for you to be relaxed and happy so that you can provide your baby with the best care. If you are stressed about your physical condition, it will be much more difficult to lose weight. In addition, stress hormones will affect your baby if you are breastfeeding. Giving birth to a human being is a tremendous undertaking, so give yourself a break and approach fitness with a fun attitude. Eventually, with consistent exercise and good nutrition, you will start to see changes at your own pace.
How Wide Should My Hips Be
Most studies suggest that 0.70 or lower is the most attractive waist-to-hip ratio . 0.70 and lower is also associated with a higher fertility rate and lower rates of chronic diseases .
Other studies suggest it is 0.75 and lower, with the normal curvy WHR being 0.65-0.75.
It seems like 0.70 and lower is when the hourglass shape really shows.
That said, most doctors would suggest the ideal ratio in healthy women is anywhere from 0.65 to 0.80.
Note: this is for premenopausal women, as WHR naturally increases after menopause.
Here is a picture from a study on waist-to-hip ratio attractiveness that shows different waist-to-hip ratios to give you a better idea.
Anything in this range is perfectly fine, but if you can aim for something, you should aim for 0.70 or 0.75 and lower.
Now, the question is, how do you improve your WHR?
Lets discuss ways to achieve a better waist-to-hip ratio, as this is what attractiveness really comes down to, not just big wide hips. Having hips that are wider than the waist is so desirable because it look so healthy and feminine!
Note: For men, the average ideal WHR is under 1.00.
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How Long Does It Take To Recover After Giving Birth
The postpartum recovery timeline is different for each woman. It can take several months for the body to fully recover although most women feel recovered by 6 to 8 weeks. The Journal of Prenatal Medicine states that some recovery periods may last as long as six months. The transition between pregnancy to postpartum comes with various new symptoms a woman may have questions about.
What Causes Hip Dips
Hip dips are caused by the shape of your pelvis. Although not everyone will have noticeable hip dips, if reduced to a skeleton, all of us would have an indentation where the hip bone meets the top of the thigh. Hip dips are a normal part of your bodys structure,’ he explains.
We’ll say it louder for the people in the back: hip dips are a normal part of your bodys structure.
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Make Your Diet A Healthy One
Eating healthy is not expensive if you know what you need and where to find it.
Restock your fridge and kitchen with healthy foods like veggies, fruits, herbs, spices, healthy fats, full-fat milk, yogurt, and lean protein.
Let me tell you a hack. Take five different vegetables and fruits. Cut them into small pieces. Take this fruit salad for your lunch. In this way, you can avoid eating junk at your workplace.
Whenever hunger strikes, open your tiffin and have some veggies.
The Skinnier The Better To Accentuate Your Hourglass Figure
When it comes to denim silhouettes to make your hips look wider, its all about the skinny fit. We know, we know. Youve already resigned all your skinnies to the back of your closet in place of their straight-leg cousin. While a relaxed fit is decidedly more comfortable, it wont create the same hip-widening effect that a slimmer profile offers. Why, you ask? Its all about proportions. The tighter fit automatically attracts attention to your hips. Additionally, the tapered leg will make the top of the pants seem wider in relation to the snug ankle opening.
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How To Improve Waist
Getting wider hips is difficult because really the only thing you can do is gain muscle. You cant change the way your fat is distributed and you cant widen your pelvic bone.
Nevertheless, putting on muscle can most certainly be done. It just takes time and dedication. The thing is, you need to put that muscle on in a sensible way. You cant overeat or you will gain fat, and if you are predisposed to gaining belly fat, then you will likely gain belly fat along with your muscle. Now, if you take that route, you can gain the muscle then cut that fat later. But ideally, you want to put on lean muscle mass while minimizing any fat or keeping fat off if possible at the same time .
Improving your waist-to-hip ratio is going to look different for different women.
If you are a skinny woman, maybe gaining a little fat will be good for your curves. If youve been skinny your whole life, for all you know, the fat will go to your thighs and hips.
Maybe you are overweight and if you shed off that stomach fat and tighten up your waist, you can create that curvy shape without even needing to put on much muscle around your hips.
Maybe you are somewhere in the middle, not too muscular and not too fat. In this case, you can start training hard, building muscle around your hips while losing fat. Then, you will be off the curvy races.
All in all, to improve waist to hip ratio, you need to do two things: keep your waist lean and build muscle around your hips .
Try Climbing More Stairs:
Do you want to get flawless hips and thighs? If yes, then let us tell you that stair climbing is one of the best exercises you can do to get a curvier look. It is just an excellent full-body workout. Moreover, stair climbing is one of the simplest ways to get a great workout that will help you tone and change the shape of your hips and thighs. It will work all the important muscles in your body, and the best part is that you can even do this excellent exercise at home.
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Rethink Your Nutrition And Make Modifications
When you are pregnant, you spend nine months fueling your body for you and your baby. After childbirth, a complete diet is just as important to support your health and the breastfeeding phase. Good nutrition helps your body recover from the stress your body endured during pregnancy and birth. The right fuel will keep you energetic and healthy so that you can enjoy your baby the most.
According to WebMD, new moms are estimated to need anywhere from 1,800 to 2,200 calories per day in the months following childbirth.
If you are nursing, you will need an additional 500 calories to support it. In addition, you may need more calories if you are under your normal weight, exercise for longer than 45 minutes daily, or if you are breastfeeding more than one baby as in the case of twins. The best way to determine your nutritional requirements is to consult your physician.
Once you have a good idea of your needs, you will be able to organize a nutritional plan that may include supplements such as vitamins and probiotics. Nutritionists suggest that each meal should be full of fruits and vegetables. It is best to limit processed foods and most animal products that may have antibiotics or hormones.
Avoid alcohol, caffeine, refined sugars, white flour, and synthetic products as much as possible. This is especially important when you are breastfeeding and it will also make your exercise routine more effective.
Resistance Train Those Glutes
“You will be able to somewhat target those love handlesjust keep in mind that results will be seen all over your body when you have a body fat decrease goal,” says fitness expert Adriana Gentile, whose fitness and nutrition program helps her clients achieve balance through facilitating healthy digestion, increasing natural energy, balancing hormones, deep cellular cleansing, decreasing body fat, and increasing muscle mass.
Her biggest suggestion for that “little in the middle” look that will also perk up your booty is targeting your glutes.
“Heavy resistance training in all three glute musclesyes, there are three,” Gentile says. “Your gluteus maximus is the biggest muscle that makes up your booty. This is important to hit when the main concern is losing weight in your hips because we need to shape your derriere so that the muscle becomes tight and sticks out a bit further which gives the illusion of less fat on the hips. Exercises that target your glute are big lifts like glute bridges, donkey kicks, and deadlifts.”
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How Heavy Should You Lift
Your hips will grow well with anywhere between 440 reps, but theyll grow best with 612 reps per set. Our muscles respond well to both heavy and lighter weights . Your glutes are no exception. You should use a blend of heavy compound lifts, lighter compound lifts, and extra isolation work to help grow your butt optimally.
However, the most efficient way to build bigger muscles is to focus most of your effort on moderate rep ranges. Anywhere from 620 reps is ideal for gaining muscle size, avoiding injury, keeping your joints strong, and avoiding fatigue. That doesnt mean that you should only lift in that rep range, just to put more emphasis on it.
How To Measure Waist To Hip Ratio:
First, measure you waist circumference at its narrowest point .
Next, measure your hip circumference at its widest point.
Then, divide your waist circumference by your hip circumference and you will have your waist-to-hip ratio.
For example, lets say a women has a 25 inch waist and 31 inch hips.
25 / 31 = .806.
So, her waist to hip ratio is about 0.80
Is that good?
Well, its in the healthy range, but it wont give her that remarkably curvy look. Good thing is, she can improve it by putting on some lean muscle around her hips.
More on this later, lets now go over what waist-to-hip ratios are ideal.
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Remember Consistency Is Key
One thing you do want to keep in mind when you’re laser-focused slimming down: you want to be consistent when it comes to pursuing your goals, even if that means trying to lose hip fat.
“Just like everything else in life, consistency is key. If you don’t exercise your glutes, you’ll lose them. If you don’t eat healthy foods, it’ll catch up to you. If you don’t keep up your lymphatic massage, the cellulite has a higher chance of coming back,” Gentile says.
Bad weight takes time to put onand it takes time to drop off, too. So you’re going to want to be patient and push yourself. But it’s much easier than you may think to make healthy changes that will get you the results you want.
“I highly recommend finding an exercise program you enjoy doing. This will actually keep you excited to keep going back,” Bowmar says, “Finally, I recommend finding meals that you genuinely enjoy eating and eat those for a week, reducing the number of meals you have to come up with makes sticking to a diet that much easier.”
Monitor Your Fiber Intake
Pay attention to how much fiber you’re consuming it’s amazing for satiety and important for gut health and optimal digestion. Murdock does issue a note of caution: “If you’re eating a high fiber diet without drinking a lot of water, you’ll become gassy and you’ll notice bloating, which looks a lot like fat but isn’t. I speak from fiber experience. It doesn’t stop me from eating it, but it does stop me from freaking out when I bloat.”
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Make Your Lower Body Work Too
“If you want to slim your hips, think of your entire lower body,” says Rachel Piskin creator of Chaise Fitness. “Focus on exercises that build long, lean muscles. This will lengthen your hamstrings and quads, which as a result will create a more lean and toned lower body.” Exercises you should consider include opposite leg and arm lifts and yoga-inspired moves like twisted chair and downward dog.
Why Do So Many Women Want Wider Hips
Most women who exercise are looking to build bigger hips. When we surveyed our readers, almost two-thirds wanted to emphasize their hips. Its one of the most common questions we get and has been for the past ten years.
It seems wide hips and big glutes are attractive because it looks healthy. Having strong hips shows that a woman is muscular and athletic. Having a narrow waist shows that she isnt overweight. And this isnt unique to women. In fact, its directly comparable to how women prefer strong, athletic men and how they lean towards some proportions over others. For instance, women often prefer men with broader shoulders. In fact, when we surveyed women, they preferred men with stronger, more athletic butts, too.
Long story short, having a higher waist-to-hip ratio will make you look stronger, fitter, and healthier. As a result, it will make you look more attractive. Win-win.
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Are Deadlifts Good For Building Bigger Hips
Deadlifts and other standing hip-hinge variations are generally the best exercises for building bigger glutes. Deadlifts are centred around bending at the hips, whereas squats are centred around bending at the knees. This means that with a deadlift, youll be doing a deeper and fuller hip movement. And along with stimulating your hips, the deadlift will also work the rest of your posterior chain: spinal erectors, upper back, hamstrings, and grip.
However, this doesnt mean that youre forced to do a conventional barbell deadlift from the floor. There are plenty of different deadlift variations that will better match your experience level, preferences, and goals. For example, one good deadlift variation for building up your hips is the Romanian deadlift. This allows you to work your hips through their full range of motion while keeping constant tension on them, and it takes some of the strain off your quads, spinal erectors, and upper back.
The takeaway message here is that your program should include both squats and deadlifts. That will ensure that your hips are worked in a variety of ways and that all of the various muscles in your hips will grow.
We can take this one step further, too, including isolation lifts that focus on building up a bigger butt and wider hips.