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The Best Exercise to Reduce Hip Size

written by: lizblackwood • edited by: DaniellaNicole • updated: 1/31/2010

The best exercise to reduce hip size utilizes cardiovascular exercise and hip slimming routines.

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    Hips are just one of problem areas the many Americans would like to change about themselves. We will try strange fad diets, as seen on TV gadgets, and even so-called diet pills. But our hips never seem to get any smaller. If you really want to see results you all we need to do is the proper exercise. The best exercise to reduce hip size is cardiovascular routines and hip slimming routines. All it takes is a little dedication and you will begin to see results. In this article you will learn what techniques are considered to be the best exercise to reduce hip size.

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    Cardiovascular Exercises

    The first step to reducing hip size is cardiovascular exercise. Cardio will help to burn calories and melt fat from your hips. These cardiovascular exercises need to be focused in the lower body. Workouts such as step aerobics, swimming, brisk walking, exercise bike, and elliptical machines can really help you achieve fast results. Include this type of cardio exercise into your routine at least three times a week. Keep in mind that a 60 to 90 minute exercise will help you to see optimal results. Include a healthy diet because the healthier you eat, the easier it will be to burn off additional calories. Plus, junk food will add to your hips, not reduce.

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    Hip Slimming Exercises

    These hip slimming exercises will help reduce cellulite and smooth legs. The following four moves are not made to bulk up your legs and thighs, but firm and tone. For these exercises you will need a sturdy chair and a pillow.

    Move 1: Seated Pillow Squeeze

    Sit in the chair with your feet rested on the floor and your knees bent at a 90 degree angle. Place the pillow between your thighs and exhale as you squeeze the pillow as hard as you can with your thighs. Hold for 60 seconds then release. Continue to move 2.

    Move 2: Seated Hand Push

    Sit in the chair with your feet rested on the floor and your knees bent at a 90 degree angle. With your palms on the outside of your knees 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. This will prevent your thighs from pushing them outward. Hold this contraction for 1 minute and remember to breathe normally. Release and go to the next move.

    Move 3: Seated Leg Raise

    Sit in the chair with your feet rested on the floor and your knees bent at a 90 degree angle. Rest your hands on the side of the chair. Exhale as you lift and extend your right leg. Hold this position for 30 seconds as you breathe normally. Take a deep breathe in and slowly lower your right leg to the floor. Repeat this same exercise but with your left leg. Hold for 30 seconds, release, proceed to move 4.

    Move 4: Seated Bridge

    Sit in the chair with your feet rested on the floor and your knees bent at a 90 degree angle. Rest your palms on the sides of your chair. Exhale as you lift your hips. Use your palms and feet to support your body weight. Continue to lift your hips until your body looks like a bridge. Hold this position as long as possible while breathing normally. Release and go back to move 1.

    Repeat moves 1 - 4 once more and then you are finished. Try to do these moves at least 3 times a week.

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    References

    Weight Loss Meter: Slimming Thighs and Hips - www.weightlossmeter.com/weight-management/exercise/exercise-to-slim-thighs

    Prevention: Slim Your Hips and Thighs - www.prevention.com/health/fitness/strength-training/slim-your-hips-and-thighs