At Home Workout for your Hips, Waist, and Thighs

30-minute workout to redefine your curves. Shrink your waist, shape your hips and thighs, and boost your backside with these 3 great circuits. You can do this waist, hips, and butt workout at home; no weights needed.

At Home Workout for your Hips, Waist, and Thighs

• Side Plank with Hip Dip
• Air Squats
• Side-lying Hip Abduction
• Russian Twists
• Single-Leg Bridges
• Speed Skaters
• Spiderman Plank
• Donkey Kicks
• Alternating Side Lunges with Leg Lifts

 

Keep reading for a step-by-step guide of the workout with pictures, videos, and descriptions of each of these exercises.

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My job(s) are very interesting to me. By day I’m answering questions about back pain and post-rotator-cuff surgery issues, and by night it’s “how do I lose weight” and “can you help me tone ___”.

Some of the more-interesting from the latter group include – “how can I shrink my waist?”, “how can I get an hourglass shape” and even “can you help my butt grow bigger?”

To help you guys out with some of these problems, I’ve come up with the following – a 30-minute at-home workout targeting shrinking your waist, shaping your butt and thighs, and ultimately redefining your curves.

This is going to be a good one! 

 

WHAT EXERCISES MAKE YOUR WAIST SMALLER?

If you are looking for an hourglass figure, flat stomach, and shaped butt and thighs, you’ve come to the right place for the perfect workout. This exercise below will target these areas to help you achieve your goals. 

That being said, you won’t be successful if this is the only exercise you do to “spot treat” your body. To have a smaller waist and perfectly shaped curves, you’ll want to have an overall healthy approach which includes cardio exercises, ab exercises, strength training, healthy eating, etc. 

WHAT DIET IS BEST TO LOSE HIP FAT? 

Hips and thighs are a normal storage place for excess fat, especially in women. It seems tempting to try the “miracle” diets and exercises that claim to “spot treat” that area, but it’s not a feasible goal. 

Overall weight loss is the way to lose body fat and reduce the size of any body part. As you lose weight and body fat you’ll notice that you have slimmed down your hips as well as the rest of your body. 

To have a healthy rate of weight loss, the goal is to eat about 500 calories less per day, increase servings of fiber (fruits, vegetables, whole grains) and lean proteins (poultry, fish, and also plant protein sources), and include cardiovascular exercise and strength training. 

 

• Lay down on one side.
• Lift up with only your elbow and foot touching the ground, creating a straight line through your body.
• To do the hip dip, drop your hip toward the floor then raise it up as high as you can.

B. Air Squats – 40 seconds on, 20-second rest 

• Stand with legs hip-width distance apart. Keep hands in front of you or on your hips.
• With chest and head up, bend at the hips and knees to lower down as if sitting. Keep your knees just over your toes.
• Lower until your thighs are parallel with the floor.
• Straighten and stand up then repeat.

C. Side-lying Hip Abduction – 30 seconds each side

• Lie on your side on a mat and support your head with your bottom arm.
• Place your top hand on your waist to maintain balance.
• Lift your top leg toward the ceiling and then slowly lower back to starting position.

Repeated 3 times and then on to Circuit 2

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Circuit 2

A. Russian Twists – 40 seconds on, 20-second rest

• Sit on the floor and lean backwards slightly. Elevate your upper body to create a v-shape with your thighs, your back will be 45 degrees off the floor.
• Keep your knees bent and lift your feet off the floor a few inches.
• Twist your torso to the right side, then twist to the left side.  
• Hold a weight with both arms for more resistance.

B. Single-Leg Bridges – 30 Seconds each leg

• Lay on your back with your knees bent and feet on the floor.
• Straighten one leg.
• Come into the bridge, lifting up with your hips, creating a straight line in your body.
• Lower back to the floor.

C. Speed Skaters – 40 seconds on, 20-second rest

• Bend your knees and slightly lean forward and then take a big step and leap to the right side. As you go, bring your left leg behind you and go down into a lunge. 
• Then switch sides and move to the left, bringing your right leg behind you into a lunge.
• Continue alternating sides and building up speed. 

Circuit 3

A. Spiderman Plank – 40 seconds on, 20-second rest

• Start out in plank position with forearms and toes on the ground.
• Bend one knee and bring it up toward your elbow.
• Repeat the motion on the other side and continue switching legs.

B. Donkey Kicks – 30 seconds each leg

• Get on the floor on your hands and knees with your back straight.
• Keep your right leg bent and kick it up towards the ceiling, the sole of your foot facing the ceiling. 
• Bring your leg back down and then repeat. Switch sides.

C. Alternating Side Lunges with Leg Lifts – 40 seconds on, 20-second rest
(Follow the video for side lunge instructions. Keep reading under the video for the hip lift instructions.) 

• Stand normal and then take a large step and lunge over to the right. Be sure that your knee doesn’t go past your toe. Keep your left leg straight.
• For the hip lift- Rather than coming back up to the left and returning to center, rise straight up tall out of the lunge while bringing your left leg out to the side and up towards the ceiling. Your left leg should be parallel with the ceiling/floor.
• Hold 2 seconds and slowly lower your left leg so it meets your right. Mirror this movement to lunge on your left leg.

Repeated 3 times