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Uncategorized How to reduce fat from hips

How to reduce fat from hips

By Glowpink Staff   

Especially in women, excess fat is stored in the hips and thigh area. You need to do extra hard work if you wanna remove fat from this area. Below there are some exercises that will help you in removing fat from hips and thighs.


Step 1 Standing Side Kick

This exercise will target: Inner thighs, glutes, quadriceps, outer hips

With feet hip-width apart and hands on hips, slowly extend right leg to the side at hip height in 3 full counts.
Be sure to keep inner thigh parallel to the floor.
Hold for 1 count, then take 3 counts to lower to the floor.
Do 15 times, then switch sides.

standing side kick

Step 2 – Seated Pillow Squeeze

This exercise will target: Inner thighs

Sit on a chair.
Rest your feet on the floor with your knees bent at 90-degree angles.
Place a pillow between your thighs.
Exhale as you squeeze the pillow between your thighs as if you were trying to squeeze the stuffing out of the pillow.
Hold for 1 minute as you breathe normally.
Release and proceed to Step 3.

Seated Pillow Squeeze

Step 3 – Seated Hand Push

This exercise will target: Outer thighs and hips

Sit on a chair.
Rest your feet on the floor with your knees bent at 90-degree angles.
Place your palms on the outsides of your knees.
While keeping your palms and arms stationary, push your knees outward against your palms, as if you were trying to push your palms away.
At the same time, press inward with your hands, preventing your thighs from pushing them outward.
Hold this isometric contraction for 1 minute, breathing normally.
Release and proceed to Step 4.

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Seated Hand Push

Step 4 – Seated leg raise

This exercise will target: Front of thighs

Sit on a chair.
Rest your feet on the floor with your knees bent at 90-degree angles.
Rest your hands on the chair at your sides.
Exhale as you lift and extend your right leg. Hold for 30 seconds as you breathe normally. Then inhale as you lower your right leg and exhale as you repeat with your left leg.
Hold for 30 seconds while breathing normally. Release and proceed to Step 5.

Seated Leg Raise

Step 5 – Seated Bridge

This exercise will target: Backs of the thigh and rear end

Sit on edge of chair
Rest your feet on the floor with your knees bent at 90-degree angles.
Rest your palms on the chair at your sides.
Exhale as you lift your hips, allowing your palms and feet to support your body weight.
Continue to lift your hips until your body resembles the shape of a bridge.
Hold for 20 to 60 seconds while breathing normally.
Release and return to Step 2.

Seated Bridge

Repeat Moves 2-5 once more, and you’re done.

Cycling

Cycling is a great option if you want to reduce weight from your hips only. Besides that, it is fun and frolic if you can’t find time for yourself, then you can cycle to your workplace.

Swimming

People with a heavy lower body often find it difficult to do leg lifting exercises. While swimming, you don’t feel that weight and you can easily move your muscles and lose weight from your hips in less than 6 months.

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Running

Running; everyone knows about it. It is one of the best exercises for the whole body and fat burning. However, it puts the most stress on the legs and subsequently hips as well. Thus, this can help burn the fat stores in the hips. This is simple to do as you do not really need any equipment other than shoes and some space to run in. It also improves a variety of things in the body like enhancing the performance of the heart and the lungs. All in all, this is a great exercise for working out and burning fat at a relatively quick rate.

Squats

A quite common and well-known exercise for working out the hips, butt, thighs, and stomach. It helps develop the muscles in those areas which in turn burn off the fat that has been sitting there. Follow the below-given steps to learn how to perform this exercise properly.

  1. First of all, stand with your feet hip-width apart.
  2. After that, put your hands in prayer position in front of your chest. Alternately, you can also extend our arms out forwards.
  3. Then, lower your hips, balancing onto your heels like you are sitting on an imaginary chair. Go down as low as you can, the ideal pose would be that your thighs should be practically parallel to the floor.
  4. Lastly, hold the pose for a few seconds before rising back up to the original starting position. Repeat this exercise 10-20 times to complete a set.

Butterfly

This one is also quite effective in burning of fat from the hips. This is a toga exercise which works out your behind along with the waist. So, regularly doing this one will reduce fat from your hips and from your weight like love handles. Follow the below-given steps to learn how to perform this exercise properly.

  1. First of all, sit on a yoga mat with your back straight and your legs folded in front of you.
  2. After that, touch your soles with each other so that our toes are also touching one another. Your thighs should be spread outwards sideways like a wingspan. Hold your lower legs with your hands.
  3. Then, swing your thighs up and down just like a bird would flap its wings. Keep doing this exercise for some time to give a great exercise to your hips. This might seem difficult at first but you will get the groove of it over time. This is a great exercise to tone your hips.
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Tips and Tricks

Now, let us look at a few tips and tricks which will help you along in losing your excess fat from the hips and general leg areas.

  • Eat a healthy diet and drink plenty of water and get enough rest. These three things practically make up all the things on which the machine that is our body works because of.
  • Document your meals to learn how much calories you are consuming and how much you need to cut down to burn off the fat reserves from your body.

 

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