Updated: 23-07-2025
Exercises will always keep an individual fit and healthy.
There are an infinite number of home exercises to reduce thigh and hip fat, among which the easiest and most flexible ones are mentioned below.
If you are suffering from any sort of health disease or any special health condition, consult a doctor before starting any of the exercises at home.
As they may increase risk factors for health.
Top 5 Easy Home Exercises for Thigh and Hip Slimming
1. Utkatasana – Chair Pose
Process
- Stand straight and slightly bend your knees.
- Be in a position as if you are sitting in an imaginary chair
- Now, inhale and extend your arms straight towards your head and hold in that position for a few seconds.
- Exhale and come to a normal standing position.
- Repeat this exercise 10 times a day to decrease fat.
2. Natarajasana – Lord of the Dance Pose
Process:
- Stand in Tadasana and lift your right foot upwards in parallel to the ground.
- Bend the knee and hold your right foot with the right arm, and stretch as much as possible.
- Stretch your left arm parallel to the ground and keep it in Gyan mudra.
- Be in that position for 2-5 minutes and come back to the normal standing position.
- Change the legs and repeat it.
3. Ustrasana – Camel Pose
Process:
- Sit in vajrasana. Lift your hips and calf muscles in a perpendicular position and lean back.
- Hold your feet by reaching your arms from the backside.
- Bend your head backward.
- Take a deep breath and remain in this position for some duration.
4. Janu Sirsasana – Head-to-Knee Pose
Process:
- Assume to be in dandasana and fold your left knee and keep the foot on the right thigh.
- Stretch your arms and reach your toes without bending your arms, elbows, or knees.
- Breathe in and breathe out while stretching your arms.
- If possible, touch your head to your knee.
- Change the legs and repeat this every day.
5. Malasana – Garland Pose
Process:
- Start squatting on the floor by keeping both feet together.
- Keep your buttocks off the floor
- Keep your hands in-between your legs and join your hands in the namaskaram position.
- Push the knees with elbows to increase the distance between legs.
- Stay in this position at least for 3 inhales and exhales.
Different home exercises to reduce thighs and hips
Follow the gym exercises in the gym, and if you are a beginner, try them under a trainer’s guidance.
If these exercises are performed twice a day, the fat reduction can be observed in a month.
If you are already a fitness freak and habituated to the gym, these exercises can be done at home.
- Squat
- Lunges
- Hip Bridge
- Jumping Jack
- Wall Sit
Different types of home exercises to reduce thighs and hips
Cardio exercises: Start workouts on cardio equipment such as a stationary bike, treadmill, or elliptical trainer for at least 30 min., 5 days a week.
Aerobic Exercises: Tone your hips and thighs with aerobic exercises to reduce inner fat in the thighs, hips, and other body parts. Increases metabolism and helps in muscle strength, too.
Coconut oil: This is considered a great source for losing body fat. The fatty acid present in coconut oil is absorbed by cell membranes, which are converted into energy.
Apple Cider Vinegar (ACV): It helps in fat breakdown when drinking directly. You can even add one part of the olive oil or coconut oil to ACV and massage the hips and thighs regularly.
Coffee grounds: The caffeine and antioxidants present in coffee grounds help in tightening, smoothing, and toning hips and thighs to make them into a proper shape.
Water: Drinking the required amount of water for the body is essential to make blood flow easy and smooth. Drink a minimum of 8-10 glasses of water every day.
Diet: Practising a healthy diet will surely help in weight management. Healthy food will make your body healthy and activate all the glands to function more effectively.
Tips to reduce thigh and hip fat
- Maintain proper sleep timings and get enough sleep every night.
- Never, ever skip any of the meals throughout the day.
- Starving will not help with weight loss.
- Add more organic, natural foods to your food menu.
- Drink plenty of fresh fruit and vegetable juices.
- Avoid stored and ready-made foods.
- Stop eating junk foods and drinking cool drinks or any others.
- If you are confused about diet, check our diet plans.
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Author’s Bio: Ashreetha Pendkar is a healthcare writer, trainer, and digital marketing expert. She loves to read healthcare content and spread her words about the importance of health to near & dear ones.
