How to reduce hips at home and in the clinic? (best methods)

Hips and buttocks form the contours of a woman's figure, so the question of how to reduce hips deserves special attention.

The width of this part of the body depends not only on diet, but also on genetic or hormonal factors. The reasons for weight gain and changes in the size of the hips or buttocks are varied, and therefore correction methods are purely individual.

You can reduce your hips at home, but sometimes you need the help of specialists in the field of nutrition, cosmetology and aesthetic surgery.

How to reduce hips at home?

How to reduce the volume of your hips? The possibility of hip correction in women requires enormous work on oneself: changing the regime, organizing quality rest, playing sports, focusing on spirituality and provoking incentives to achieve results.

How to reduce hips and buttocks at home:

• adhere to dietary nutrition or therapeutic fasting;
• exercise – exercises are focused on the lower part of the body: hips, legs and buttocks;
• regular massage (relaxing, cupping).

Auxiliary methods include wraps with medicinal or homemade creams, wearing compression stockings, and using skin care cosmetics.

In fact, you can achieve amazing results in 3-4 weeks of regular training and daily adherence to the regime. It just seems difficult - it’s enough to gain significant motivation and get beautiful, sexy hips or firm buttocks.

Another effective way to quickly reduce thighs and thighs is hydrotherapy.

A stream of water under pressure not only improves blood circulation in the thighs and stimulates the production of your own collagen, but also invigorates, eliminates the obsessive desire to refresh yourself, and restores the spirit.

Plastic surgeon Carlo Honrado

It is difficult to achieve results using only hydrotherapy and a contrast shower, but in combination it gives good results.

The method is contraindicated in case of hypertension, menstruation, cold water intolerance and individual intolerance.

Effective methods to combat fat deposits

It is difficult to remove fat from the thighs with complexes alone. For positive dynamics, you must adhere to the methods described below.

Special diet for thighs

To get rid of fat deposits, you should adhere to proper nutrition:

• limiting fatty, fried, smoked, flour and sweet foods;
• increase protein - introduce seafood, chicken breast, cottage cheese, milk into the diet;
• don't skip breakfast;
• last meal – 4 hours before bedtime;
• fasting is not recommended, as this can lead to diet failure and problems with the gastrointestinal tract.

Cosmetic procedures

1. Wraps.

You can carry out useful procedures at home.

• Mix water and vinegar in equal proportions and apply the mixture to your feet. For better effect, wrap the thighs with film.
• Soak seaweed in hot water and apply it to problem areas. Wrap the limbs and keep the product for at least half an hour, then rinse with water and do a light massage.
• Melt honey, mix with pepper or mustard and apply to skin overnight. Bee products help reduce cellulite and improve skin metabolism.

1. Anticellulite massage.

You should use a special gel and rub it intensively for 5-10 minutes with massaging movements.

Instead of a pharmaceutical product, you can use warm honey. Distribute the product over the surface of the skin, then apply and remove from the skin of your hands, stimulating metabolism.

Afterwards, take a shower and apply an anti-cellulite product.

The massage is carried out in courses, the treatment should be intense enough to eliminate fat deposits.

Nutritional features (3 tips)

How to reduce hips and thighs by changing your diet? By adhering to the rules of nutrition, you can achieve good results in losing weight, shed unnecessary pounds, and improve your health.

Basic principles of organizing food discipline to reduce thigh volume:

1. Drinking regime. It is recommended to regularly drink at least 1.5-2 liters of liquid (in the absence of contraindications). Drinking reduces appetite and reduces the amount of food eaten if you drink liquid 30 minutes before meals. Ideal drinks are a weak decoction of rose hips, compote of dried fruits or apples, green tea, and clean water. The main thing is that the drink is sugar-free.
2. Fractional meals. Meals per day should be divided into 5-6 times. Each serving should not exceed 200 ml. Preference should be given to fresh fruits, vegetables, and dairy products. Milk or dairy-free porridge is recommended for breakfast, light vegetable soup or broth with dietary meat for lunch, and cereal or protein for dinner. Ideal snacks are biscuits, fruit, kefir or fermented baked milk.
3. Avoid alcoholic drinks. Alcohol stimulates appetite, increases the serving size, and the body constantly requires “harmful” foods: salt, spices, fatty foods, smoked foods, which helps replenish the water-electrolyte balance. While losing weight and reducing thigh volume, it is important to avoid alcohol of any strength.

These simple methods are available to every person, the main thing is to find a stimulus. You can lose weight and reduce hip size for men and women through exercise. A dietitian will help you create a diet plan in accordance with the individual characteristics of the body.

If you intend to observe therapeutic fasting, you should consult your doctor. A water diet requires proper preparation and exit.

Basic principles of hip correction

The following rules will help you remove your hips more effectively from the outside and inside:

1. An integrated approach - a combination of exercises, balanced nutrition and cosmetics.
2. Correctly composed diet. To get rid of obesity, you should exclude sweets, flour, smoked and fried foods from your daily menu, and consume the required amount of protein, fresh vegetables and fruits.
3. Drink 1.5 liters of clean water per day, which helps speed up the breakdown of fatty tissue and remove toxins from the body.
4. Perform physical exercises to lose weight, taking into account the affected area.
5. Several times a week it is useful to carry out anti-cellulite procedures (wraps), self-massage using warming agents. They are made independently or bought at a pharmacy.

Gymnastics for every day

How to reduce hips and buttocks in a week with physical exercise? Today you can find more than a hundred different exercises to strengthen the inner and outer muscles of the thighs and buttocks.

But most of them are aimed at increasing volume, since large buttocks with elasticity have become the height of fashion in recent years.

You can reduce your hip size at home if you perform the following gymnastic elements:

• Lunges on the supporting leg. Lunges can be done forward and to the sides. The lunge should be carried out as far as possible from the fulcrum and spring back for a minute. It is necessary to do 15 approaches in each direction. When performing the elements correctly, you will feel slight pain associated with muscle tension. The discomfort goes away after some time or after the next lesson.
• Medium to deep squats. Your legs should be spread apart, your arms should be clasped on your chest or extended in front of you. Squats should be done slowly to feel the tension in the leg muscles. For the first time, 5-6 approaches for deep squats and 10-15 for medium ones are enough.
• Swing your legs. The exercise can be performed in a knee-elbow position or standing; you need to grab onto any surface. If you perform the element while kneeling, you need to pull in your abs, tighten your buttocks and swing back. First the left leg is thrown out, then the right. Standing, they do the same thing, only over time they increase the frequency of approaches and amplitude. Swings can be performed while lying on your side, resting your head on your hands.
• Exercise with a rubber band. The device can be replaced with a high-density elastic bandage. The product looks like an elastic ring that you put on your feet and swing your legs. The tourniquet creates resistance, increases muscle tension, and leads to the best results.

Exercises on a fitball, walking on a treadmill, long walks, dancing, swimming (including water aerobics) and other sports help improve the condition of the muscle structures in the hips and buttocks.

Plastic surgeon Carlo Honrado

Exercises for men

How to reduce hip size for a man? Effective exercises for the legs, buttocks and thighs will help improve the appearance and figure of men.

Intensive squats with jumping, pull-ups, push-ups, and traditional leg raises up or to the sides help men.

All basic exercises that help reduce a man’s hips can be performed both at home and in the gym. Males are recommended to do strength training, running, and push-ups.

It is important for men, like women, to maintain a beautiful figure. Excess weight is not only not aesthetically pleasing. Excess body weight leads to various diseases, disrupts the psycho-emotional background, and creates a lot of complexes associated with self-acceptance. Both women and men suffer from this.

Plastic surgeon Carlo Honrado

Reducing the volume in the hips and buttocks at home

Lunges forward

The exercise loads the gluteal muscles and quadriceps. Forms an attractive leg silhouette.

Technique:

1. Stand straight with your feet side by side. Feet are parallel. Keep your hands on your waist.
2. Lunge your right foot forward so that your knee remains directly above your heel. The left leg straightens and forms a straight line.
3. Then bend your left leg several times so that it forms an angle of 45 degrees, and, straightening, is again located along a conventional straight line. Keep your back straight.
4. Then switch legs and continue the exercise.

Number of repetitions:

3 sets of 15 repetitions.

Lunges forward

Tip: If you have knee injuries, consult your doctor or trainer before performing the exercise. A slight tilt of the body forward is allowed for greater stability.

Read: “Barbell exercises for buttocks for girls”

Side Lunges

An effective exercise for the “ears” on the hips.

Technique:

1. Stand up straight. Place your feet shoulder-width apart. Keep your hands on your waist.
2. Lunge to the side with your right leg.
3. Smoothly bend your right leg. When bending, for greater stability, a slight tilt of the body forward is allowed.
4. Then do lunges on your left leg.

Number of repetitions:

3 sets of 15 repetitions on each side.

Side Lunges

Tip: Keep your back straight. People with knee injuries should consult a doctor or trainer before performing the exercise.

Standing leg abduction

An effective exercise for reducing hips and creating a beautiful silhouette of the riding breeches area.

Technique:

1. Stand up straight. Hands on the belt.
2. Take your left leg to the side, trying to turn your heel outward.
3. On the last repetition, lock your leg at the highest point for 10-15 seconds.
4. Continue with your right leg.

Number of repetitions:

3 sets of 25 repetitions.

Read: “Exercises for the outer thighs”

Standing leg abduction

Tip: The exercise requires special attention to the technique: keep your back straight and your abdominal muscles tense.

Squat plie

An effective exercise that loads the gluteal muscles.

Technique:

1. Place your feet wider than your shoulders. Hands on the belt. Turn your toes outward about 45 degrees.
2. Squat down so that your thighs are parallel to the floor.
3. Then stand up slowly.

Number of repetitions:

2-3 sets of 12-15 repetitions

Squat plie

Tip: When doing this, keep your back straight and your abdominal muscles tense. If at first you find the exercise too difficult, use a gymnastic stick as a support.

Leg abduction lying on your side

Exercise for training the gluteus minimus and gluteus medius muscles. The body stabilizers are also loaded: abdomen, lower back, spinal extensors.

Technique:

1. Lie on your right side and straighten your legs. Use your right hand for support. The right leg is parallel to the left or bent at the knee and forms additional support.
2. As you exhale, lift your left leg as high as possible. In this case, the sock is facing you.
3. Then lower gently as you inhale.
4. Repeat several times, then change legs.

Number of repetitions:

3 sets of 25 reps.

Leg abduction lying on your side

Advice! Watch your breathing: lift your legs as you exhale, lower them as you inhale. The body is pressed to the floor; The hips, torso and head should be located in the same plane.

Swing your leg back while standing on the floor (on all fours)

Exercise for comprehensive training of the hamstrings and buttocks.

Technique:

1. Take the starting position: standing with emphasis on the back of a chair or other support (or on all fours with emphasis on your elbows and knees). Keep your back straight.
2. Move your leg back as far as possible with your foot contracted (pull your heel up).
3. The back is fixed. Only the thigh and gluteal muscles work.
4. Gently lower your toe to the floor. Then switch legs.

Number of repetitions:

2-3 sets of 20-25 repetitions.

Read: “Effective exercises for lifting the buttocks”

Swing your leg back while standing on the floor (on all fours)

Tip: For people with knee injuries, swings can only be performed while standing. Make sure there is no arch in your lower back.

Massage and wraps

Massage of the thighs to reduce volume can be performed at home or in the salon. The procedure is done by hand, using jars, with honey or anti-cellulite products.

A loved one can give a massage, which will improve the quality of the procedure.

Massage course at least 3-4 times a week. Thanks to massage, blood circulation improves, tissues are saturated with oxygen, and in combination with a healthy lifestyle, proper nutrition and exercise, you can achieve good results in just a month.

The principle of cupping massage is associated with the creation of a special vacuum at the site where the cup is applied. The skin is pre-treated with gel or fatty cream to increase contact.

After the first procedure, hematomas and bruises may appear. Products and homemade compositions for body shaping with a warming composition are not suitable for those with sensitive skin with a high risk of allergies.

Wraps with special products enhance the anti-cellulite effect, remove excess moisture from the tissues of the subcutaneous structures, and make the skin soft and elastic.

Visiting a bathhouse or sauna, which can be combined with other methods of figure correction, helps reduce the volume of the hips in men and women.

Is it possible to lose weight quickly: what results can be achieved in a week?

You can lose weight in a short period of time, but you need to set adequate goals. Losing 10 kilograms in a week is fantastic, but it’s quite possible to start fat-burning processes, lose a couple of kilograms and see the first result.

You can quickly lose weight in a week by following established rules: dieting, exercising, consuming enough water, and so on. Every element of the plan is important. Failure to comply with even one of the above requirements will lead to the fact that fat burning will not occur at all or will proceed with little effectiveness.

You can also slightly reduce the volume of your legs in a week, for example, if you need to wear some clothes for a certain event.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

It is widely believed that you can reduce the size of your hips and buttocks by taking diuretics. However, this is not only an erroneous, but also a dangerous point of view. The accumulation of water in the body and weight loss are practically unrelated processes. In this case, the first is observed in pathologies and diseases of the cardiovascular and urinary systems. And fat deposition is a physiologically normal process. If you use a diuretic, fluid and salts dissolved in it will leave the body, which are extremely necessary for the normal functioning of the body systems, primarily the cardiovascular system. If the body loses too much fluid and essential salts, health-threatening conditions may develop. However, this will not help you lose weight. The volumes will go away, but only insignificantly and due to the loss of the necessary fluid. Therefore, risking your health in order to lose a few centimeters in the waist and hips is not only ineffective, because further weight loss and volume reduction in problem areas will not be possible, but it is also very dangerous for health. It is especially harmful to resort to taking diuretics on a regular basis and in the presence of pathologies of the cardiovascular and urinary systems. In this case, a health and even life-threatening condition can develop quite quickly.

Various additional means that enhance the result will also help you lose weight in a week, that is, special diets, fat burners, and so on.

What beauty salons offer (5 procedures)

Cosmetic procedures are very effective. Modern techniques will help reduce hips after childbirth, restore previous shapes and improve the contours of the silhouette.

Appearance enhancement services:

1. Professional massage. Therapeutic massage improves microcirculation of blood and lymph, accelerates local metabolism, breaks down fat deposits and smoothes cellulite. Manual therapy can be combined with hardware techniques and medications. One session is able to launch metabolic processes and active collagenesis. The cost of one procedure varies between 1000-1500 thousand rubles.
2. Wraps. A beautiful figure can be achieved by wrapping with medicinal compositions based on clay, beekeeping products (honey, beebread propolis), algae, sea salt and other organic ingredients. After 2-3 procedures you can achieve amazing results. The skin becomes smooth, soft, and toned. After only a course of 10 procedures, you can reduce the size of your hips by 1-2 cm. The cost of one procedure is about 1000 rubles.
3. Lymphatic drainage. A popular method of reducing the size of the thighs, the essence of which is the vacuum effect on the area of ​​influence. Anti-cellulite gel is applied to the skin, then applied with a special attachment. Lymphatic drainage has a powerful stimulating effect on the deep layers of the skin, provides tissue with nutrition, and increases elasticity. The cost of the procedure is 1300-1500 rubles.
4. Mesodissolution. Method of local impact on fat deposits. Mesodissolution is a type of mesotherapy and refers to an injection procedure. Special lipolytic drugs are injected into areas with excess subcutaneous fat mass, which break down fat cells. Experts talk about the possibility of reducing hips by up to 5 cm. The cost of one session is 2000-2500 rubles.
5. LPG Massage. The vacuum method is similar in principle to the lymphatic drainage technique, but affects one fat fold. So, the device grabs one part of the skin and massages it under pressure. The procedure is effective for creating an ideal figure contour, combating stretch marks after childbirth, and stretch marks. The technique is contraindicated in the presence of foci of varicose veins and other vascular defects in the area of ​​influence. Price of the procedure: 1000-2000 rubles.

Not a single cosmetic manipulation solves the problem of excess weight if the provoking factors are not eliminated: overeating, slow metabolism, physical inactivity.

For concomitant diseases, consultation with a specialized specialist is indicated, as well as recommendations according to concomitant pathologies.

We also recommend paying attention to the lipomodeling procedure. You can find out more about her with the video:

Surgery Help

Radical options are recommended if conservative methods of figure correction and hip reduction do not bring the desired effect.

The traumatic method of correction has a wide range of contraindications. There are two main surgical methods for hip reduction:

• liposuction is a method of evacuating excess subcutaneous fat from the thigh and gluteal area;
• Thigh lift – allows you to tighten the skin on the buttocks, inner and outer thighs.

The techniques are often combined with each other and supplemented with other methods of correction. It is important to understand that no method will be effective if you do not change your previous habits and lifestyle.

Surgery requires general anesthesia and extensive preparation measures. Doctors must assess all risks of possible complications. After surgery, it is important to follow your doctor's recommendations.

The total recovery time is 1.5-3 months. The results are noticeable almost immediately. The surgical method is used only in special cases.

Expert opinion

• Cosmetologist
• Surgeon

Anna Avaliani

practicing cosmetologist

To improve the shape of your thighs, you need to reduce body fat and strengthen muscles. Proper nutrition, sports, lipolytic injections, and hardware massage will help in the fight against excess fat. You can strengthen your muscles in the gym. Microcurrent therapy may also be beneficial.

Sheila Nazaryan

plastic surgeon

If you do the exercises incorrectly, you can increase the load on the spine and joints.
It is recommended to pay attention to LPG massage. You will not only remove extra centimeters, but also improve the condition of your skin. For best results, you will need to complete a full course. Plastic surgery is one of the most effective methods. But if you are generally obese, you will be denied plastic surgery. Both after cosmetic procedures and after surgery, it is important to organize a proper diet, supplement your life with physical activity, and review your habits. Otherwise, the results achieved will quickly become a thing of the past and you will have to start all over again.

How to consolidate the result

To prevent extra pounds from returning, you should adhere to the following rules:

1. A balanced diet enriched with vitamins and mineral complexes.
2. Regular physical activity. After losing weight, you need to exercise three to four times a week.
3. Walking in the fresh air, swimming, cycling, dancing.
4. Drink up to 1.5-2 liters of clean water.
5. Eliminate bad habits: smoking, drinking alcohol.
6. If you have health problems, consult a doctor in a timely manner.

Removing fat deposits from the thighs is quite difficult, but with some effort, the result will not take long.