Fat accumulation is a problem we all face every day. Women are often faced with problems related to the lower back, hips or thighs, which encompass almost the entire lower body.

It is the cause of many kneecap problems or back pain. It is a common problem in both men and women, in both younger and older generations.

By following a few dietary restrictions and an exercise regimen, you can lose your hip and thigh fat in no time. Here are our top 10 simple exercises to reduce hip and thigh fat at home. They are easy and effective. Let’s take a look at them.

  1. Extended side leg raise
10 (Simple) Exercises to Reduce Hips and Thighs Fast

Lie on your right side on an exercise or yoga mat. Make sure your head is supported by your hand.
Raise your left leg as high as possible, keeping your right leg straight. Hold this position for one second.
Slowly lower your leg.
Do this exercise 15 times, then switch sides.

2/ Side lunge

10 (Simple) Exercises to Reduce Hips and Thighs Fast

Stand with your feet and knees together.
If comfortable, hold a pair of dumbbells.
Take a big step with your right foot toward your right side.
Slowly bend toward the floor, without extending your right knee past your toes and keeping your left leg relatively straight.
Then push off with your right foot to return to the standing position.
Repeat the same process with the other side.
Perform 3 sets of 12 reps.

3/ Back kick squat

10 (Simple) Exercises to Reduce Hips and Thighs Fast

Stand up straight with your legs shoulder-width apart.
Bend your elbows, palms forming fists.
Slowly bend over to squat.
Come up and push your right leg out as if you were kicking something.
Repeat the same process with the other leg.
Do 12 reps with each leg.

4/ Side plank with leg raise

10 (Simple) Exercises to Reduce Hips and Thighs Fast

The lateral hip raise is an exercise that targets the hips and thighs. It is the best exercise for people who sit for a long time. It also improves muscle endurance.

Lie on your side with your body touching the floor.
Place your left arm on your hip and slowly lift your pelvis, putting your weight on your right arm and keeping both legs together.
Now separate your left leg from your right.
Try to stay in this pose for 10 seconds, then slowly return to the resting position.
You can use a resistance band around your knees to apply additional pressure.
Do 12 reps with each leg.

  1. Single-leg circles
10 (Simple) Exercises to Reduce Hips and Thighs Fast

Lie on your back. Keep your arms at your side, palms down.
Start by lifting one leg toward the ceiling.
Turn your leg slightly outward. Inhale and hold your breath as you draw a circle with your raised leg.
Move your entire leg while keeping the rest of your body still and flat on the floor.

Rotate your legs 5 times clockwise and 5 times counterclockwise. Switch to the other leg and repeat 3-5 times.

  1. Single leg squat
10 (Simple) Exercises to Reduce Hips and Thighs Fast

Another effective way to lose fat in your hips and thighs is the single leg squat or any squat. It tones your buttocks and increases the flexibility of your body.

Stand with your arms straight out in front of you (they will help you maintain your balance).
Now raise your left leg and, at the same time, lower your body as if you were going to sit down. When you reach the limit, hold for a few moments and return to the starting position.
Do the reps with one leg, then the other.
Do 12 reps with each leg.

  1. Hip raise on the ball
10 (Simple) Exercises to Reduce Hips and Thighs Fast

The hip lift works the glutes, hamstrings, lower back, core, obliques and hip flexors. You can use an exercise ball to make this exercise easier. Helps to lose fat around the hips and stomach.

Stand with your back on the floor, heels on the large exercise ball and hands flat on the floor.
He slowly lifts his hips by putting pressure on his hands and with his feet he drags the ball towards you.
After the reverse movement, he brings the ball back to the starting position.
Repeat this exercise for 2 to 3 sets with 10 to 15 repetitions.

  1. Squats
10 (Simple) Exercises to Reduce Hips and Thighs Fast

Squats are a very common exercise that originates from people who suffer daily from being voluptuous, in the lower part of their body. They may not miraculously eliminate your fat problems. But regular practice of squats will help you reduce fat in the hips and thighs.

Stand with your feet a little more than shoulder width apart and your chest up.
Hold your hands out in front of you to help you maintain your balance.
Start by sitting down and then standing up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
Lower your body so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
Do 12 reps.

  1. Buttock Bridge
10 (Simple) Exercises to Reduce Hips and Thighs Fast

The glute bridge pose also requires a lot of pressure on the muscles of the abdomen and lower back. This pressure is useful to get rid of excess fat accumulated in the thighs and hips.

Lie on your back with your knees bent and your feet flat on the floor.
Lift your hips off the floor so that your body forms a straight line between your shoulders and knees.
Pause while in this position, then slowly lower your body to the floor.
Do 2 sets of 12 seconds.

  1. Donkey kick
10 (Simple) Exercises to Reduce Hips and Thighs Fast

Get on all fours on a yoga mat. Make sure your knees are under your hips and your hands are under your shoulders. Bring your spine into a neutral position and pull your shoulder blades down and back.
Breathe in.
Exhale. Keeping your knee bent, relax and lift your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
Breathe in. Lower your right leg back to the starting position, but without resting your knee on the mat.
Perform 10 reps on the same side, before repeating the remaining reps on the other side.