Today, I will be writing on hip and thigh fats.
And it’s going to be a really long post…so if you are a hater of long posts, do drop off at this point.
Most of my female clients do tell me; “it’s like hip and thighs fat can’t be shed off or reduced”
Read on to know if is true or false.
Hip and thigh fats are mostly prominent among the females than among the males. However, the post is for all, both females and males, though, the females may appreciate it the more.
So, in the course of this post, do not misunderstand me when you notice too much emphasis on females. They are most vulnerable to the problem of stubborn hip and thigh fats.
And those fats, when not handled well could disfigure your body shape. The ladies; you are conversant with the “Pear-shaped” body. Looking at such body shape(which most lady despise), the problem is the excess fats deposited around the hip and thighs.
Relax! because in this post, I will reveal to you ladies, the reasons why such fats are deposited at those areas, as well as how to shed off the fats and get back to your desired shape.
Hope you are still with me and very attentive?
Alright, let go on:
For the ladies; it’s like every stray calorie migrates to the hip and thighs.
Yes! This is not just a figment of one’s imagination. Instead, it’s an obvious fact. And many women out there, if only you are not among them already, are consistently looking for a way to get good(like figure-8) hip and thighs.
Before menopause, many women’s bodies store excess fat predominantly in this area, creating what’s come to be known as the “pear-shaped” body.
For thousands of years, fat storage in these areas greatly helped cave-dwelling women survive during times of drought and famine. And women who could easily store fat in their hips and thighs tended to handle pregnancy, child-birth and feeding of the baby during drought…
…thus, this “ hip/thigh-fat-storing genes”(genetic make-up) were continually been passed down to future generations.
This is one reason why it’s difficult to get rid of your hip and thighs fats. Genes left over from your cave-dwelling ancestors cause hormones and enzymes in your body to push every extra calorie into fat cells in your hips and thighs.
Note: Your level of the female sex hormone “estrogen” may be higher than other women whose bodies don’t store excess fat in these areas (or as much as yours do). Hence, you could see others without this hip and thighs fat.
Relax, because all hope of you shedding those fat is not gone yet:
Of course there is a solution…you can count on that…and on me as well…Lol
There are ways to coax these fat cells in your hips and thighs to release their contents, and to coax your muscle cells into burning it up!
So don’t despair. Read on for the right actions that will blast fat from your hips and thighs.
But, before I continue, I will like to highlight something that is very common with the presence of hips and thighs fat on our bodies. It’s no other thing than cellulite.
What is this Cellulite Sef?
Let’s start like this: Cellulite is what we commonly refer to as “Stretch-marks”.
I heard it right—a big sigh of relief. Because, stretch-mark is now like everyday topic among people, especially the women; and most especially among those persons with excessive hips and thighs fat.
Most of the ladies can afford to have cellulite at any other part of their body, aside, and I mean aside their hips, belly,thighs and upper arms. This is because every woman, aside the healthy implications, would like to still look hot and sexy whenever she steps out for functions and swimming (those pond and beach times-time to flaunt what we have got under our daily outfits).
That been said;
But how can I prevent or reduce the presence of cellulite from/on my body?
If you just asked that question, you are damn right and the solution is about to stare on your face. But, let know what’s all about, because with that, you can easily understand the solution.
Cellulite is created when fat manages to push its way through tiny holes in your connective tissue, the thick web of interwoven fibers just underneath your skin. Strong and healthy connective tissue forms a tighter web of interwoven fibers, preventing fat from pressing its way through.
Weak, unhealthy connective tissue, on the other hand, more easily stretches apart, allowing tiny fat pockets to poke through. Many factors can weaken your connective tissue, setting the stage for cellulite. And they include:
High Hormone Levels: Women with higher-than-normal levels of the female hormone estrogen tend to suffer more often from cellulite. When estrogen softens connective tissue around the womb, it makes childbirth possible. Unfortunately, estrogen softens all of the connective tissue in your body, not just that around your womb.
Poor Blood Circulation: Usually, high estrogen levels alone won’t trigger cellulite to form. Many experts believe that you must also have poor blood circulation to your connective tissue, which tends to cause swelling. The swelling stretches the connective tissue apart, allowing the fat to bulge through.
Fluid Retention: Many people think that fluid retention takes place only in the abdomen. That’s not true. It actually occurs all over your body, including your thighs. Any type of swelling in your thighs, particularly on a chronic basis, will stretch out and weaken your connective tissue.
Unhealthy Lifestyle: Emotional stress has also been shown to weaken connective tissue.
Solution for cellulite…
First, daily exercise will help to normalize your hormonal levels. This not only helps prevent cellulite, it will also help to prevent mood swings.
Second, exercising will increase blood circulation to your thighs, helping to keep the connective tissue healthy. Better blood circulation will, in turn, help to remove excess fluid.
And finally, as you shed fat in your hips and thighs, you’ll have less of it to press against your connective tissue.
Know this about hip and thighs fat;
- It’s easier to lose belly fat than lose hip/thighs fat. But, that doesn’t make it impossible.
- Belly fat is more dangerous health-wise than hip/thighs fat
- Belly fat can be hidden easily under thick sweater, but hip/thighs fat can’t be hidden no matter how much you try.
- To lose weight at your hip and thighs, you really have to give it a good time.
- Hip and thighs fat can be lost easily in men than in women.
Straight down to the Solution of Hip/ Thighs fat…
With these exercises, Not only can you slim down your thighs and hips and smooth away that cellulite, but you can also build the muscles in your legs, which are some of the largest and strongest muscles in your body. Stronger leg muscles make your overall life feel so much more effortless. You’ll be able to climb stairs without getting tired. And you’ll be able to go on strenuous hikes—all because of your strong legs! And strong legs doesn’t mean thick or muscular legs. So, no fear of having a stiff/ muscular thigh as ladies will always want smooth thighs. These exercises doesn’t prevent you from having smooth hot legs.
The exercises for your hips and thigh fat reduction;
- Skipping(Not less than 200 in 10minutes)
- Walking lunges
- Standing side kick (Inner thighs, glutes, quadriceps, outer hips)
With feet hip-width apart and hands on hips, slowly extend right leg to the side at hip height in 3 full counts. Be sure to keep inner thifgh parallel to the floor. Hold for 1 count, then take 3 counts to lower to floor. Do 15 times, then switch sides.
- Side jump (Inner thighs, glutes, hamstrings, outer hips)
Standing with hands on hips, hop 3 feet to your left, landing on your left foot with left knee slightly bent. Bring your right foot down to the floor. Repeat to the right and continue alternating for a total of 15 on each side.
- Hip raise (Hip flexors, outer hips, outer thighs, glutes)
Lie face-up with knees bent and feet flat on the floor. Slowly lift hips and extend left leg, pointing toes toward the wall in front of you. Hold for 1 count, then move your left leg out to your left side at 90 degrees. Hold for 1 count and return to center before lowering. Do 10 times; switch sides.
- Traveling squat-kick(Thighs, glutes, quadriceps)
Stand with hands on hips and kick your right leg in an arc across the front of your body before bringing your foot to the floor in a squat. Step your left foot next to the right and come to a stand. Do 15 times, then switch sides.
- Leg raise(Outer thighs, glutes, hip flexors)
Get on all fours, weight evenly balanced between your hands and knees.Lift your left leg out to the side, keeping knee bent 90 degrees and inner thighs facing the floor.Quickly kick your leg diagonally behind you, bringing your heel toward the ceiling.Return your left knee to the floor and do 10 times; switch sides.
- Seated pillow squeeze
Sit on a sturdy chair (one without wheels). Rest your feet on the floor with your knees bent at 90-degree angles. Place a pillow between your thighs. Exhale as you squeeze the pillow between your thighs, as if you were trying to squeeze the stuffing out of the pillow. Hold for 1 minute as you breathe normally.
- Seated Hand Push
Sit on a sturdy chair. Rest your feet on the floor with your knees bent at 90-degree angles. Place your palms on the outsides of your knees. While keeping your palms and arms stationary, push your knees outward against your palms, as if you were trying to push your palms away. At the same time, press inward with your hands, preventing your thighs from pushing them outward. Hold this isometric contraction for 1 minute, breathing normally.
- Seated Leg-raise
Sit on a sturdy chair. Rest your feet on the floor with your knees bent at 90-degree angles. Rest your hands on the chair at your sides. Exhale as you lift and extend your right leg. Hold for 30 seconds as you breathe normally. Then inhale as you lower your right leg and exhale as you repeat with your left leg. Hold for 30 seconds while breathing normally.
- Seated bridge
Sit on the edge of a sturdy chair. Rest your feet on the floor with your knees bent at 90-degree angles. Rest your palms on the chair at your sides. Exhale as you lift your hips, allowing your palms and feet to support your body weight. Continue to lift your hips until your body resembles the shape of a bridge. Hold for 20 to 60 seconds while breathing normally.
Each of the exercises is to be done repeatedly. And the total amount of time to be spend generally on the exercises should not be less that 45minutes, and 3-4days a week.
Below is a video that will as well help you a lot.
Latest posts by Francis Eze (see all)
- Weekdays Exercise Tips (WdET): Great Week - October 21, 2018
- Weekend Exercise Tips (WeET): Great Workouts - October 20, 2018
- How to Lose Weight Faster: Six(6)Better Sleep Tips - October 19, 2018