Leaner hips and stronger hips can be difficult to attain. Efforts to achieve slim, trim thighs can seem futile, especially since exercise and diet won’t necessarily reduce fat in the places you’d like, states WebMD Md. However, dedication to exercise combined with good nutrition will trim fat throughout your body and help you tone all over, including your thighs.
The hip is a common site of osteoarthritis, so it’s important to strengthen the muscles that support it. These exercises can help you get the strength you need for healthy balance.
Hip raise
First, 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 this 10 times and then switch sides.
Traveling squat kick
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 raises
Get on all fours, weight evenly balanced between your hands and knees. Lift your left leg out to the side, keeping the knee bent 90 degrees and inner thigh 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.
Lunges
Start standing with your feet apart, parallel to your shoulders, and put your hands on your hips. Step forward a few feet with one foot. Keep your toes point forward. Drop your back knee and bend your front knee at the same time in a slow and controlled movement. Drop down until your front thigh is almost parallel to the ground. Ensure that your front knee is aligned with your ankle. Use your front thigh to push your body back up to the starting position. Switch legs and repeat as necessary.
Squats
Start with your feet apart, parallel to your hips. Place your hands in the prayer position in the middle of your chest. While putting your weight into your heels sit down like you are trying to sit on a chair. Push your buttocks out behind you and go down as far as you can or until your thighs are almost parallel to the floor. Pause when your thighs are parallel to the ground. Slowly rise back up to your starting position.
Sources:
https://www.fitnessmagazine.com/workout/hip/fast-hips-workout/?page=3
https://www.webmd.com/fitness-exercise/features/toning-body-thighs#1
https://food.ndtv.com/health/5-exercises-to-reduce-your-hips-get-that-perfect-curve-1419259
