Content

• Steps
• Method 1 of 2: Exercise
• Method 2 of 2: Eat a Healthy Diet

Bored with flabby thighs, would you rather be thin and muscular instead? Follow our instructions and you will have slender, muscular hips.

Steps

Method 1 of 2: Exercise

1. 1 Do squats. Squats are a great way to build fat-free muscles and stimulate your inner thighs.
   • Stand with your feet shoulder-width apart and bend your knees 90 degrees. At the same time, lean against the wall, press the shoulder blades and lower back against the wall. Stay in this pose for a minute, take a break of 30 seconds and repeat. Repeat ten times a day.
2. 2 Raise your legs. This will strengthen and train your muscles.
   • Lie on your back. Raise your legs slowly until your body forms a 90-degree angle, then slowly lower them. Make sure not to use your arms and legs to work on their own. Repeat 20 times a day.
3. 3 Do dumbbell lunges. Lunges are a great way to build muscle and burn fat.
   • Stand with your feet shoulder-width apart, holding 2.5-4.5 kg dumbbells in your hands. Step forward with one leg and make sure your front thigh is parallel to the floor. Stay in this pose for 10 seconds, then repeat the step with the other leg. Repeat 20 times a day.
   • If it's too hard for you to do lunges with dumbbells, do without them at first.
4. 4 Train with a stepper.
   • If you go to the gym, then an hour and a half of training on a stepper will help you train your hips.
5. 5 Run. Running is good for your health and keeps you fit.
   • Running outdoors, such as near your home, works well for your heart and helps build firm, muscular hips.
   • Running can be stressful for the body, especially for the feet and knees. Start gradually and try to run on soft ground as often as possible.
6. 6 Try pilates or kickboxing.
   • Both sports train the heart, help burn fat and stimulate the muscles of the thighs.

Method 2 of 2: Eat a Healthy Diet

1. 1 Eat foods that are low in fat.
2. 2 Drink plenty of water. This will keep enough fluid in the system and help clean it up.
3. 3 Eat protein-rich foods. Eating protein from chicken, cheese, and whole grain breads helps build muscle.
4. 4 Remember, the result is worth the effort.