Day 8 – Lower Body Power Workout for Thigh & Hip Fat Loss | Girl’s 30 Day Weight Loss Challenge
day 8 lower body workout
Welcome to Week 2 and Day 8 of the Girl’s 30-Day Weight Loss Challenge!
Aaj ka session specially lower body fat loss, thigh toning, hip shaping, aur glute strengthening ke liye design kiya gaya hai. Lower body workouts naturally zyada calories burn karte hain kyunki legs & hips ke muscles body ke sabse bade muscles hote hain.
Day 8 ke workout se aapko ye benefits milenge:
•Thigh gap creation (slowly)
•Hip fat reduction
•Leg strength improvement
•Cellulite reduction
•Calories burn + metabolism boost
•Toned legs & round hips
•Chaliye Day 8 ka complete workout start karte hain!
🔥 Day 8 Warm-Up (3 Minutes)
1. Slow Jog in Place – 45 Seconds Blood flow increase + legs activation.
2. Side Leg Swings – 45 Seconds Hips open hote hain, muscles active hote hain.
3. Ankle Rotations – 30 Seconds Each Side Leg workout ke liye ankles ka warm-up zaroori hai.
💪 Day 8: Main Lower Body Workout (18–20 Minutes)
1. Squats – 1 Minute
Feet shoulder width apart, slow squat. Benefits: Thighs + hips + glutes tone.
2. Side Lunges – 45 Seconds
Left-right alternate. Benefits: Inner thighs sculpt + balance improve.
3. Glute Bridges – 1 Minute
Floor par lie hokar hips lift karein. Benefits: Hip fat reduction + rounded glutes.
4. Donkey Kicks – 40 Seconds
Each Side Knee backwards raise karein. Benefits: Hip shaping + lower body strength.
5. Fire Hydrants – 40 Seconds
Each Side Leg ko side raise karein. Benefits: Outer thighs tone, hip dips reduce.
6. Wall Sit – 45 Seconds
Back straight against wall, thighs parallel to floor. Benefits: Thigh burn + strength building.
7. Calf Raises – 1 Minute
Tip-toes par uthen aur down aayein. Benefits: Calf muscles tone + legs shape.
8. Jump Squats – 30 Seconds
(Optional) Agar beginner ho toh normal squats repeat karein. Benefits: Fast calorie burn + fat loss.
9. Leg Raises – 45 Seconds
Each Side Side par lie hokar leg upward raise karein. Benefits: Toned outer thighs + thigh gap improvement.
10. Standing Hamstring Stretch – 45 Seconds
Cool down aur leg tension release.
11. Butterfly Stretch
– 1 Minute Inner thigh flexibility + relaxation.
🥗 Day 8 Diet Plan (Lower Body Fat Focus)
🍋 Morning Detox
Warm lemon water
OR Jeera ajwain water (Helps reduce lower belly and thigh fat)
🍽️ Breakfast
Oats + banana
OR Paneer sandwich
OR Upma/Poha (High fiber + protein = less cravings)
🥤 Mid-Morning Snack
Coconut water
4 soaked almonds
🍛 Lunch (Balanced)
1–2 rotis
Sabzi
Dal / paneer
Salad (Avoid overeating rice)
☕ Evening Snack
Green tea
Roasted chana / makhana
🍲 Dinner (Very Light)
Vegetable soup
OR Grilled veggies
OR Moong dal khichdi (Light dinner = fast fat loss)
⭐ Day 8 Extra Tips
Lower body workouts se soreness normal hai.
Water intake: minimum 2.5–3 liters.
Stair climbing avoid karein agar pain ho.
Protein intake badhayein for faster toning.
Consistency = visible thigh & hip slimming.
🌟 Day 8 Summary
✅ 3-minute warm-up
✅ 18–20 min intense lower body workout
✅ Thighs, hips, glutes, calves target
✅ Light, clean diet
✅ Faster fat burning & toning
Would you like me to prepare the content for Day 9 (Upper Body & Arms) now?
