03The lower body is a big trouble spot for most women. Hips and thighs are where chocolate ice cream and cheesecake come home to rest. That’s because thousands of years ago, we needed fat storage to survive droughts and long winters. Women with more lower-body fat tended to survive harsh conditions and famines, and consequently passed on their genes to their children, and so on and so forth for generations. Of course, now that we have food at every corner, we no longer need this reserve. But our bodies have not caught up with the times.


Cardio and Strength Training Exercises :- 
A proper exercise regime is the best way to lose fat from your entire body. Certain cardiovascular and strength training exercises can work out fat from your thighs and hips. You can do most of the strength exercises at home without any equipment. You simply need an area that allows you to move around easily.

Work out on cardio equipment, such as a stationary bike, treadmill or elliptical trainer, for 30 to 40 minutes at least 5 days a week. Most gyms have these basic machines. You can also check second-hand sporting goods shops for good deals on home equipment.
In addition, do strength-training exercises, including regular squats, one-legged squats, jumping squats, lunges, leg extensions and leg curls, for 30 minutes at least 3 or 4 times a week.




Try  Squats :- 
Squats are one of the easiest ways to tone your butt, and they are an exercise that doesn’t require equipment. Such toning exercises are the most common ways to tone the butt fast.
To do a squat, stand with your feet spread apart at hip width and squat down at a 90-degree angle. Then, stand back up. The key to doing a proper squat is to make sure you are pressing back on your heels, not forward on your toes. Keep your feet firmly planted on the floor. Again, doing 15 reps 2 times is a good goal when you are starting out, but you can increase the reps as you get stronger.Another variation of this exercise is called the squat hold and pulse. In this exercise, again stand with your feet hip width apart. Squat down at a 90-degree angle, but when you are in the squat position, move up and down slightly. This is called pulsing


Chair pose:-
This asana will require immense stamina and you may experience pain in your legs in the initial first practices. However, by doing it regularly,you will gain flexibility and the pain will go away:
Start by standing with your feet together.While inhaling, raise your hands over your head.
Moreover, bend your knees slightly and dip into a squat while exhalation.
Remain in this position for 30-60 seconds and again come back to the standing position. Beginners can do it for ten times and increase the counts as you get into practice.
Chair pose is really helpful because it strengthens your thigh muscles and tones  the extra fat.