Fitness Forum: For Firm, Healthy Hips & Thighs

To loose weight, have good physique and figures and get rid of that bulge we resort to different kinds of exercises. This bulge is known as "cellulite". It is the extra fat around the hips and thighs. Regular exercise, proper nutrition and a healthy lifestyle are the only ways of fighting cellulite. It is known that improving circulation helps to improve our health and skin. A healthier and more flexible skin helps to reduce the appearance of cellulite.

Muscle-building and toning-up exercises create more impact since our muscles are metabolically more active than fat. Even if we can't eliminate the bulge we can surely reduce it.

The biggest myth amongst most women is "starving" helps to lose fat. Only proper diet and a healthy nutrition programme can help in the anti-cellulite programme.

There are various exercises to get rid of built-up fat around hips and thighs. Try these two, which can also be incorporated into a full-body exercise programme.

1. The Lunge- Stand with your legs shoulder width apart and feet pointing straight. Pick a pair of dumbbells. Bend slightly at the knee so that you don't strain your back. Step your left foot forward keeping your knee focused over your ankle. Push off your heel and not your toes to keep your balance. Even though you feel tension in the bag leg focus ont the front leg since it is the primary mover. Do 4-5 sets of 10 repetitions to feel that fat burn. Do one leg at a time instead of alternating. Try the 2-0-2 movement by lowering your body for 2 seconds and then without pause take 2 secs to stand back.
   
2. The Squat-Stand under the bar and place it on the upper portion of your trapezious (the triangular muscle below your neck). Squeeze your shoulders and place your hands on the bar. Stand with your legs shoulder width apart. A comfortable stance allows you to squat deeper without bending too far forward. Slowly squat as low as you can but don't let your hips roll forward. On reaching the bottom press the weight up. The knees and hips should move back in line with each another simultaneously. Don't let your knees wobble. Do 3-4 sets of 10 to 15 repetitions. Give yourself about 3 minutes for recovery between sets if you are really working hard.Only diets and aerobic exercises are not enough for getting rid of lower body fat or fat below the belt. Building muscles from body fat can be done through a complete programme of proper weight training (lunge and squat especially)and optimal nutrition.