Admin Post As men and women gain weight, they may become “pear-shaped,” storing extra fat in their thighs and hips. This can be a tough area to reduce size and tone up. Since it's impossible to "spot treat," or lose weight from one specific area of your body, you will need to burn fat all over, in addition to strengthening your underlying muscles. To help support weight loss and reduce your hip size, you'll need to make changes to your diet and exercise program to help you make your hips smaller. 1.Include regular cardio exercises each week. Regardless of what area of your body you want to make smaller, cardio exercises of all types will help support weight loss. Most health professionals recommend including at least 150 minutes or about 2 1/2 hours of moderate-intensity cardio activities each week. In addition to supporting weight loss and toning different parts of your body, cardio has also been shown to help better manage diabetes or high blood pressure, improve your sleeping patterns and even improve your mood. Try any cardio activities like: running, dancing, swimming, hiking or biking. 2.Go running. Running is a great cardiovascular exercise. It burns a significant amount of calories per hour and primarily uses your thigh muscles for power. Running can build not only cardiovascular endurance but also builds muscular strength and endurance. Professionals suggest running for at least 20 minutes per session to help tone and slim down your thighs. 3.Take the stairs. Stair climbing requires hard work from the hip flexors, quads and lower abs. In addition, this exercise burns a significant amount of calories per minute. Add a two to five minute stair run or five to 10 minute stair walk three times per week. Or try using the stair master at the gym for at least 20 minutes. Doing stairs not only helps burn calories and fat, it's a great exercise to tone your legs and buttocks. 4.Take a spin class. Many cyclists are known for their great legs. Cycling is a great exercise that torches calories and is great for sculpting your legs. Cycling works a large variety of your leg muscles including your hamstrings, quadriceps, calves, abductors and glutes. It's a very well rounded workout for your legs. In addition, cycling is great for those with knee injuries or knee pain as this is a higher intensity, but low-impact exercise. 5.Go to a kickboxing class. Kickboxing is an aerobic class that uses many moves from martial arts. It's great for toning both the upper and lower body. Kickboxing is also known for burning a large amount of calories per hour. It's a great class to incorporate to help burn calories and decrease your overall body fat. Kickboxing uses a variety of kicks that use almost every muscle in your legs. This is another workout that will help tone your thighs in addition to your lower legs.