10 Simple Exercises to Burn fat Around Hips

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From puberty to marriage and childbirth, a woman’s body undergoes a lot of changes hormonally and physically. Which each phase in life, the body keeps adapting to the changing situations which is beneficial but at the same time takes a toll on the body.

Exercises to reduce hip fat

For those with a pear shaped structure; (with high muscle build on hips, thighs and lower abdomen), the good news is that this weight can be lost with continuous effort and proper diet. This will not change the body structure, but will definitely bring about change in overall size.

Exercises to Burn fat on Hips:

Here are a few simple exercises which can be done, without any special equipment, to tone your hips and thighs and get that perfect appearance you have been longing for.

1. Squatting:

Squatting is the most basic form of exercise which hits straight to thighs, gluteus muscles, hips and lower back.

Squatting exercises for hips

To perform squats:

  • Stand with legs hip-width apart and toes pointed towards the wall in front.
  • Stretch your arms at shoulder length in front
  • Take a deep breath in and squat with your back straight till your thigh bone is parallel to the floor
  • Breath out and stand to normal position
  • Repeat this at least 15 times.

Three such routines need to be performed taking a break of a minute in between for effective results. It is also necessary to understand that over stretching is undesired, especially for those with back problems. Once done with basic squats, other challenges can be added, increasing the level of difficulty.

2. Step-Squat:

Step squat is one of the best exercises to tone the hips, thighs and calves. It is a good way to keep abdomen toned and strengthens the back and ankles too.

step squts

To perform this exercise:

  • With your back straight, stand with legs hip-wide apart, toes pointed at the front.
  • Thread your fingers, put it under the chin and keep the elbows about 3-4 inches away from your chest.
  • Now in the squatting position, with back straight take two side steps to the right.
  • Get back to position and take side steps to the left. Repeat.

If not by count, do this for ten minutes regularly. This burns calories and excessive fat, the results of which can be seen quicker that you can imagine. This is the best hip fat loss exercise.

3. Lunges:

Lunges make a great exercise for hips and buttocks. All you need to do is:

Lunges exercises for hips

  • Stand straight with arms on your sides parallel to the shoulders.
  • Keeping the back straight; put your tight leg forward and bend on the knee.
  • The target is to have the knees and toes parallel.
  • Hold the position for 5 seconds and slowly stand back straight.
  • Do this at least 15 times; then switch legs.

The schedule needs to be done three times for you feel the impact on the muscles. Increase the number of routines after 2 weeks. You can also add the challenges by performing it with low weight dumbbell to tone your arms and wrists. However, that needs to be done only after 2-3 months. This is the best hip weight loss exercises.

4. Lying Legs Lift:

This is one of the favourite exercises for those who are tired after a tough workout and need some time to lay and relax without missing the workout target.

Lying Legs Lift exercises for hips

For this:

  • Lay straight on your back and fold your hands under your forehead.
  • Without bending your knees, take a deep breath in and lift the right leg up in the air as far as you can go.
  • The target is to point the toes toward the ceiling in front and hold for 3-5 seconds.
  • Breathe out and bring it back on floor. Switch legs.
  • Perform the 20 times for each leg.

Take care not to overstretch back/thigh muscles. Thighs and buttocks are directly toned with this regime. Abdominal muscles also get tones with this exercise, which is an added benefit.

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