exercises to reduce hips fat

 7 exercises to reduce hips

If you have not practiced exercises regularly, you should go little by little. Over time, you can increase its difficulty. If you are consistent, you will be able to reduce the fat that you may have accumulated in your hips.
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It is difficult to remove the fat that accumulates on the upper part of the thighs. It affects more women than men and is commonly called “cartridge belts”. In this article, we explain several exercises to reduce fat accumulated in the hips.
Fifteen minutes of exercise a day could make a significant difference to your body. Much more if you accompany a hypocaloric diet and other healthy habits. We propose the following exercise.

Exercises to reduce fat accumulated in the hips
Women tend to accumulate in the form of fat in the hips, part of the energy we consume with food. This is due, in part, to the physiology of the female body. Genetic factors, an unhealthy diet and sedentary lifestyle allow us to understand why cartridge belts are so common.
In spite of everything, this does not mean that we do nothing to prevent fat from accumulating. In fact, there are different routines designed for those who want to reduce the fat accumulated in the hips. Your results are noticeable.
Before, it will be necessary to commit to oneself to dedicate 15 minutes of our time to performing these exercises.
If you are interested in more information, we recommend reading 5 drinks that you should avoid if you do not want to accumulate fat in your hips.

1. Leg raises:

On the mat and face down, support the palms of your hands and the balls of your feet.
Raise your right leg so that it is parallel to the floor and in a straight line with your back.
stay  the pose for a few seconds before returning to the starting position.
Do 20 reps with each leg.

2. Lunges:

This exercise is very similar to what is known as a "round" in fencing.
Stand up with your legs together, your back straight, and your arms on either side of your body.
Bring your right foot a meter or so forward as you bend your knee.
The left knee should be facing the ground.
Stay like this for a few seconds and return to the starting position.
Complete 15 repetitions.
Do the same with the other leg.
Once you have mastered the exercise, you could try increasing the difficulty a bit. For example, you could hold a small weight or dumbbell in each hand. Or, you could do them by holding a barbell that you place between your arms, at shoulder height.

3. Hip lift:

This is another very effective exercise to reduce your hips, whose difficulty you could increase over time.
Lie on your back on the mat.
Bend your  limbs  and place your feet on the floor.
Place your hands on other side of your body.
Raise your pelvis until it is levels with your knee.
The back bone  should be slightly off the ground, while the shoulder, arms, and head should remain supported.
When you feels the pressure on your glutes and lower abdomen, try to contract your thighs to tone them more.
stay  the position for about 10 seconds and lower your pelvis.
Do 20 reps.
To add to the difficulty of the exercise, you could place a disk or a weight on your belly.

4. Leg stretch:

This exercise not only firms the glutes and shapes the hips, but also strengthens the legs.
Lay face down on the mat.
Rest your palms, elbows, knees, and balls of your feet on it.
In this squat position, stretch your right leg and raise it as far as you can, without bending.
Pause for a mint seconds and come  to starting position.
Do 20 reps with each leg.
If you want, you can make the exercise more difficult by putting weights on your ankles.
Another variant is to raise the leg without stretching it. The sole of the feets hould face the ceiling.

5. Alternate leg raises :

Lie on your back on the mat
Stretch your legs and place your hands under your thighs.
Raise your right leg as much as you can, making sure that it always stays straight.
When you've lowered it, raise your left leg.
And, when downing  it, the leg should not touch the ground or floor.
The alternate leg raises must be a continuous movement.
Do no less than 20 raises with each leg.

6. Lateral leg raise:

This exercise to reduce the fat accumulated in the hips is very simple and will help you burn many calories.
Read on one side of your body on the mat.
Align the torso of the body with the legs, which must be good  stretched. The weight of the torso will fall on that elbow, which you must set on the ground. You could support the head with your hand, although the latter is not basic
Raise the leg that rests on the one that is in contact with the ground. Try to make the angle between both legs as wide as possible.
Lower your leg and repeat 20 times.
Change sides and follow the steps above.
To make the exercise even more effective, you could put a weighted bag around each ankle....

7. Twists:

They are ideal for reducing accumulated fat around the waist and hips. It is easy to execute, although with the spend of time, you could make it more difficult.
To start, put your hands on each side of your body and spread your legs slightly.
Turn your torso as long to the left as possible.
Then, after a brief pause in the starting position, turn to the right .
And so on, until reaching 20 repetitions.
Another part of the exercise is to bring your hands to the back of your neck and do another set.
The third phase is done with the arms stretched out in the shape of a cross.
To make it more difficult, you can gain weight. First, you could use a weightless bar. Then you could do it with a dumbbell in each hand. And, at a very advance stage, you could put small discs on the bar.
In result
Ideally, you would do a routine that incorporates all of these exercises. But, if you are starting, you could choose only a few of them for the first month. Then you could progressively incorporate the others. And a little later, even increasing the number of repetitions per set and the number of sets of each exercise. Do nott think about it anymore and come  to work!