Aerobics for the Hips & Thighs

Good news: Hip and thigh fat responds better to exercise than belly fat.

Good news: Hip and thigh fat responds better to exercise than belly fat.

As women, we have a genetic predisposition for larger hips and thighs than our male counterparts. Nevertheless, many women aspire to conquer this natural predisposition by trying to develop slimmer hips and thighs. Keep in mind that trying to lose weight on certain areas of your body with a particular exercise does not work. You have to lose weight all over your body by exercising and minding your diet. Targeted exercises will, however, help you increase strength and add definition that will become more apparent after weight loss.


Aerobic exercise is a great workout for overall health, especially for women. This type of exercise gets your whole body moving for improved cardiovascular, physical and mental health. Hips and thighs are greatly impacted by aerobics as it is a form of exercise that predominantly engages muscles of the lower body. The larger muscles in your legs are worked through continuous movement, resulting in the growth of muscle. It also helps burn calories for weight loss. Harvard Medical School recommends completing at least 30 minutes of aerobic exercise most days of the week. However, states some people may need to do up to 60 minutes a day depending on their weight loss goals.

Types of Aerobic Exercise

There are a multitude of aerobic exercises that can help you slim down. These exercises include running, jogging, walking, swimming, dancing, cycling as well as aerobics with equipment such as an elliptical machine. Everyone is unique; therefore, one type is not necessarily better than another, as it really is a matter of personal preference and is influenced by physical ability. If you are not sure which may be best suitable for your goals, consult your doctor for recommendations.

Get the Most from Your Aerobics

If you want better results and additional muscle tone, combine your aerobic exercise with strength exercises for the hips and thighs. By doing so, you can burn calories for overall fat loss as well as develop muscles. Exercises such as squats and lunges are particularly effective for the hips and thighs, thereby resulting in greater muscle definition in these areas over time.

Aerobic Side Lunges

This exercise adopted from the American Council on Exercise utilizes muscles in your thighs and hips. Begin standing with your feet hip-width apart. Posture is crucial to the full benefit of this exercise, so keep your abdominal muscles tight and shoulders back. This exercise will test your balance so be mindful of your arm position. Step to your right side and keep your left leg extended straight at your side. Lung towards the right while concentrating your body weight in that direction. Repeat on the left side. After mastering the move at a slower pace, pick up the speed for greater burn by concentrating on shifting your weight back and forth on each side more quickly.

About the Author

Jennifer Carr, MSHE specializes in health and wellness, fitness, nutrition, alternative medicine and treatment for substance abuse. She has served as a health-care communicator and recovery coach, providing support and guidance for individuals going through treatment for addictions. Carr completed her Master of Science in health education at Arcadia University. She graduated from Villanova University with a Bachelor of Arts.

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