Weight Training Helps Rid Hips, Thighs of Fat

One of the most common questions I hear in my capacity as an exercise physiologist is: “How can I get rid of fat on my hips and thighs?”

Liposuction can be a viable solution for those who want to get rid of that fat, but it is surgery, so there is always some risk of complication and infection. And the cost, which may be as high as $10,000, is out of reach for many. A properly designed weight-training program is a low-cost, safe alternative.

Many people worry that adding muscle will make their hips and thighs appear even larger, an assumption that prevents them from training with weights. In reality, strengthening the hip, thigh and buttocks muscles will lift and tighten your buttocks and make your thighs and hips firmer and shapelier.

If you’re a beginning exerciser, or if you have been inactive for several months, your reshaping program should start with a month of fat-reducing aerobic activity. Aerobic exercise, which will improve the fitness of your heart and cardiovascular system, will also help burn the excess fat your body has stored.

Cycling, swimming, brisk walking and running are four of the most popular forms of aerobic exercise. To enjoy optimal fat-burning benefits of these activities, exercise continuously for a minimum of 20 minutes, gradually increasing to 40 minutes minimum, three to five times a week at an intensity that’s within your training heart-rate range.

Your physique will improve as your percentage of body fat is lowered, and you’ll be preparing your muscles, bones and joints for the special weight-training program ahead.

Once you’ve completed your four-week aerobic preparation phase, you may start the strength-training program. Combine strength-training with aerobic training for the greatest benefit. You will achieve the same results if you perform the two portions consecutively or at different times of the day.

The exercises included in the following workout will specifically strengthen the muscles in the hip, thigh and buttocks.

As you progress in your weight-training program, you can expect an increase in muscle, which weighs more than fat. You may also notice an increase in the size of your hips and thighs--the result of fluid retention, which will be your muscles’ initial response to weight training.

As you continue to train, your muscles will adapt, their size will decrease and fluid levels will normalize within about two weeks. So don’t use the scale or the fit of your clothes as a guide during the initial training phase.

The five exercises that follow are the most effective movements you can do to improve the contours of your hips and thighs. However, you will only see results if you do the exercises correctly.

During the first four weeks of your program, concentrate on learning the technique of lifting properly. You want to develop the ability to repeat the same correct technique time after time. This discipline will be very important in the weeks ahead, when you further overload your muscles by lifting progressively heavier weights.

Here are some tips for making this learning phase as useful and productive as possible:

- Use light weights. For example, when learning the squat, lift only the Olympic bar (without collars), or a total of 45 pounds.

- Work with a spotter or training partner who can watch you and correct your technique.

- If possible, check your position in a mirror before beginning the movement.

- Move slowly, doing each repetition with control and concentration.

- Go through the full range of motion for each exercise. Don’t try to hurry the movement by shortening the lift.

- Add weight as necessary to perform any of these exercises with mild resistance.

The weight-training exercise known as the squat is one of the most misunderstood and feared exercises in the world of fitness. But the squat is a terrific exercise, especially for the hips and thighs. Injuries from squatting usually occur as a result of poor technique or lifting too much weight--especially if you don’t have a spotter to help you.

Here are some important points to remember when doing front or back squats:

- Perform squats with a safety rack designed to support the bar at the bottom of the squat position should you be unable to complete the squat.

- Stand with your hips beneath the bar, feet shoulder-width apart, toes slightly turned out. Turning the toes out will make it much easier for you to keep your balance. This foot position also allows you to work the muscles of the inner thigh, along with your quadriceps and hamstrings.

- Grasp the bar so it rests securely on your shoulders. Your hands should grip the bar a little more than shoulder-distance apart. If the bar irritates your shoulders, you may want to wrap a towel around it before lifting it off the rack.

- Lift the bar from the rack. Rise to a point at which your knees are still slightly bent. As you lift the weight, keep your back as straight as possible and your weight distributed evenly over both feet.

- Before squatting, focus your eyes on a high point in front of you. Fixing your gaze above you will cause you to tilt your head slightly upward, which will help keep your back straight. Keep looking at this focus point throughout the movement.

- Take a breath and hold it as you squat to the point at which your thighs are parallel to the floor, or the lowest point at which you can maintain your form and control. Beginners may find it possible to squat only halfway. When you reach your bottom position, push up to the starting position, exhaling after passing the sticking point, the hardest part of the lift.

- Don’t bounce or stop at the bottom of the squat. The up-and-down movement should be smooth.

You may follow this program for six months before you actually see big changes in your physique. There’s no doubt about it, liposuction is a faster road to thin thighs and buttocks.

But in the long run, I believe this program is the better route. Exercise offers intrinsic psychological benefits that you won’t find on a plastic surgeon’s operating table. Every day you do your workout, you’re practicing self-discipline. This helps build confidence and self-esteem, which will help you have a more positive, productive life.

Here are some exercises:

Lunge on a Block--Strengthens front thigh, rear thigh and buttocks. Stand with feet together, buttocks tucked and rib cage lifted. Hold barbell below base of neck in an overhand grip, with hands shoulder-width apart, elbows pointing back slightly. Take a step forward as far as possible, planting foot squarely on wood block, toes pointing straight ahead, bending front knee so it is over ball of foot; lower leg is perpendicular to floor, and thigh is parallel to floor. Bend rear leg, tightening buttocks as you bring knee toward floor. Keep hips squared. Push back to starting position by straightening front leg. Alternate with other leg or repeat reps with same leg.

Back Squat--Strengthens front thigh, rear thigh and buttocks. Stand with feet shoulder-width apart, toes slightly turned out, holding barbell, weight balanced behind base of neck, with elbows pointing out slightly. Abdominals are lifted, back is flat and slightly arched at base of spine. Find a local point on the wall close to the ceiling. Then bend knees and lower torso until thighs are parallel to floor, hips not lower than knee level. Straighten legs, maintaining tension in back, and return to starting position. Keep feet planted firmly on floor throughout movement. Training tip: Avoid using your back. Straighten legs by pulling hips under to align body as you complete lift.

Front Squat--Strengthens front thigh, rear thigh and buttocks. Stand in front of squat rack with feet shoulder-width apart, slightly turned out, and forearms crossed so hands are on opposite shoulders, elbows lifted and pointed straight ahead. Bend knees to position elbows underneath barbell. Grasp barbell and rest it on front of shoulders. Straighten legs and lift barbell off rack, then move to center of weight platform within safety rack. Bend knees and lower torso until thighs are parallel to floor, hips not lower than knee level. Straighten legs, maintaining tension in back area, and return to starting position. Keep feet planted firmly on floor and head up. Training tip: Keep upper arms parallel to floor.

Leg Extension--Strengthens front thigh. Sit in chair, knees bent and feet under rollers. Slowly extend legs, pressing rollers up until legs are straight but not locked. Slowly return to starting position and repeat. Training tip: Lift slowly, don’t use momentum or allow legs to drop on return.

Leg Curl--Strengthens rear thigh, calf and buttocks. Lie face down on bench, head aligned with spine, legs extended, with heels under roller. Bend knees, pulling rollers toward buttocks. Slowly return to starting position and repeat. Training Tip: Keep hipbones flat on bench.