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Five exercise that will help you burn your hip fat

When it comes to losing fat and toning muscles, especially around your hips, the right combination of diet and exercise can make a difference.

However, since you can’t spot-reduce fat in one area of your body through diet or exercise, it’s important to focus on losing overall body fat. Once you start losing weight, you can focus on exercises that can help tone the muscles in and around your hips and core.

Having less fat and stronger lower body muscles may give your hips a leaner, more sculpted appearance. Plus, having more muscle and less fat will help you burn calories at a faster pace, making it easier to control your weight.Squats are a versatile exercise that target many of the muscles in your lower body. You can do squats with just your body weight.

Once you’ve mastered this exercise, you can make it more challenging by holding a dumbbell in each hand, or a kettlebell with both hands, while doing a squat.

To do a squat with good form:

Stand with your feet a little wider than shoulder-width apart.
For bodyweight squats, you can put your arms out in front of you for balance.
Engage your core, keep your back straight, spine tall, and lower yourself until your thighs are parallel with the floor.
Pause with your knees over, but not beyond, your toes.
Exhale and stand back up.
Perform 10 to 15 repetitions.SUBSCRIBE


Want to Burn Hip Fat? Try These 10 Exercise Options
Medically reviewed by Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS, specialty in fitness, on June 20, 2019 New — Written by Sara Lindberg
Exercise options
Other tips
Bottom line
When it comes to losing fat and toning muscles, especially around your hips, the right combination of diet and exercise can make a difference.

However, since you can’t spot-reduce fat in one area of your body through diet or exercise, it’s important to focus on losing overall body fat. Once you start losing weight, you can focus on exercises that can help tone the muscles in and around your hips and core.

Having less fat and stronger lower body muscles may give your hips a leaner, more sculpted appearance. Plus, having more muscle and less fat will help you burn calories at a faster pace, making it easier to control your weight.

Read on to learn more about the best ways to drop inches and tone your hip muscles.


Exercise and workout options
1. Squats
Squats are a versatile exercise that target many of the muscles in your lower body. You can do squats with just your body weight.

Once you’ve mastered this exercise, you can make it more challenging by holding a dumbbell in each hand, or a kettlebell with both hands, while doing a squat.

To do a squat with good form:

Stand with your feet a little wider than shoulder-width apart.
For bodyweight squats, you can put your arms out in front of you for balance.
Engage your core, keep yourThe fire hydrant exercise is a move that targets your glutes and hip area. It also uses your core muscles for stability. If you have issues with your knees, you may want to use a mat for this exercise.

Get on your hands and knees, with your knees and feet hip-width apart and your palms on the floor.
Keep your gaze looking slightly ahead and down.
Engage your core, lift your right knee off the floor, and rotate it out to the side and up. Your knee should stay bent the entire time.
Pause at the top, then lower your leg to the starting position.
Complete 10 repetitions with the right leg before repeating with the leftThe fire hydrant exercise is a move that targets your glutes and hip area. It also uses your core muscles for stability. If you have issues with your knees, you may want to use a mat for this exercise.

Get on your hands and knees, with your knees and feet hip-width apart and your palms on the floor.
Keep your gaze looking slightly ahead and down.
Engage your core, lift your right knee off the floor, and rotate it out to the side and up. Your knee should stay bent the entire time.
Pause at the top, then lower your leg to the starting position.
Complete 10 repetitions with the right leg before repeating with the leftsits, also known as wall squats, are great for working your thighs, hips, and lower abs. They can be a great move to build core strength, test your muscle endurance, and lose weight.

Stand up straight with your back pressed against a wall and your legs a few inches away from the wall.
Slide down the wall until you’re in a sitting position with your legs at a right angle and your hamstrings parallel to the floor.
Hold this position for 20 to 30 seconds. As you build your strength and fitness, try to work up to 1 minute.
Rise back up to the starting position.
5. Banded walk
Banded walkbanded walk exercise uses a resistance band to keep tension on your hips while you move laterally for a certain amount of paces. It’s an excellent exercise for targeting your hips and strengthening your glutes.

Choose a wide exercise band with enough resistance to challenge your lower body, but one that’s light enough to complete 10 reps in each direction.

Put the exercise band around your ankles, bend your knees slightly, and widen your stance.
Walk to the side without letting your feet touch.
Take 10 steps in one direction, then take 10 steps back to your starting point.
Repeat 2 to 3 times.

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