Trying To Fix A Fitness Routine? 5 Exercises To Get Rid Of Hip Fat

5 min read

Anushka Nagarmath
I love reading, writing, learning new languages and making poems out of every little thing. I believe that every story is worth telling, as long as it is told with kindness.

In the midst of our stressful lifestyles, it can be hard to make healthy choices. When you are exhausted and weighed down by stress, it is common to turn to unhealthy coping mechanisms such as eating sugary or greasy food to take our minds off things.

Sure, we might fix a plan when we are in a good mood, but the moment we come home tired from work, it is tempting to push our plans one day further. Deep down, we all know the truth that this day will never really come; until we firmly decide on it. 

Having this kind of lifestyle leads to the retention of fat in different areas of our body, especially around our belly and hips. This can be troublesome because it could lead to several health issues later on in life. Thus, you may be one of those people who are trying to lose hip fat so that you can avoid such troubles. Well, keep reading, because today we are going to tell you all about how to reduce hips and lose hip fat. 

How to lose weight on hips?

Before we talk more about this, there is one thing you should keep in mind: losing weight has nothing to do with being more attractive. As long as people are comfortable with their bodies, they are beautiful the way they are.

So, always remember that you should never start a fitness routine from a place of shame and insecurity. Instead, start from a place of self-belief and confidence, where you merely want to embrace a newer side of yourself and discover a different strength that you did not even know you were capable of. 

The following exercises to lose hip fat will let you explore all the courage you have inside. Spot-reduction does not really work, so when losing weight aim to do it for the entire body and then including exercises that strengthen and tone the muscles inside and around your hips, as well as the core. This way, you will see changes in not just your hip region, but in the rest of your body as well.

As you begin to do these exercises, remember to respect the needs of your body. If you get tired quicker than you expected, learn to give yourself a break or try out an easier version of the exercise. Throughout all of this, what matters most is that you have your own back in this journey.

That being said, let’s all get to the practical part of this article, the one where you finally put all those fitness thoughts in the real, concrete world. 

The  following are 5 exercises to help you reduce hips and get rid of hip fat:

1. High-intensity interval training 

exercises to loose that hip fat

High-Intensity Interval Training, also known as HIIT, is a type of effective cardio workout in which short bursts of intense workout are followed by easy recovery periods. This means that during HIIT, you perform an exercise with full force for a short period, before switching to resting or a much less intense version of that exercise. 

An example of a HIIT workout would be using a fixed exercise bike for around 30 seconds, cycling as fast as you can. This would then be followed by several minutes of slow and easy cycling. A full HIIT workout would consist of around 4 to 6 rounds in which you repeat this pattern. 

A HIIT workout can consist of any type of exercise and thus, there are many variations available. You could try sprinting, doing squats, doing burpees, etc. depending on your comfort. A usual HIIT workout lasts anywhere between 10 to 30 minutes and should be done at least twice every week for maximum effect.

This is extremely effective because it burns more calories, builds muscle, and even helps you lose fat. Thus, it is a useful method to get rid of hip fat easily.

But if you are worried about how to do it right because without proper guidance, HIIT can prove to be ineffective, as well as, disastrous for your overall health and well being.

Sweat and Tonic is a one-stop place for all your fitness needs and they help you lose those stubborn fats around the hip and much more.

2. Side lunges

Side lunges are a variation of the forward lunges, focusing more on the hip, inner, and outer thigh area.

For doing side lunges, all you need to do is follow these simple steps:

  1. Go and stand with your feet a little more than hip-width apart. 
  1. With your eyes facing forward, stand tall as you keep your core engaged. Taking a wide step to the right, squat down.
  1. Keep lowering your body until your right thigh is in a parallel position with the floor.
  1. Now, pause for a moment. Then, use your left leg to push-off and return to the centre.
  1. Do this on alternating sides, repeating around 12 to 16 times.

Not only does this exercise help you to lose weight on hips, but also helps in developing balance, strength, and stability.

3. Squats

Ah, yes, the good old squats which never let you down. Squats are a very popular exercise for a reason because they target many muscles in the lower region of your body, as well as your core. You can start with a basic version of squats and then start using dumbbells or kettlebells later if you feel confident and comfortable. 

For doing squats, all you need to do is follow these steps:

  1. Stand with your feet around shoulder-width apart. Your toes should be pointed outwards, anywhere between 5 to 20 degrees, depending on how wide your stance is.
  1. Then, put your hands in front of you, parallel to the floor, to maintain balance.
  1. Keep your spine straight and tall, your core engaged as you breathe deeply into your stomach and lower yourself, sending your hips back, until your thighs are parallel to the floor.
  1. Pause with your knees over your toes, but not beyond them. Then, exhale and stand back up again.
  2. Do this exercise with around 10 to 15 repetitions depending on your comfort.

Not only do squats help to get rid of hip fat, but also strengthen bones, muscles, and knees, even increasing flexibility.

4. Fire hydrants

Fire hydrants are an exercise routine that targets your hip and glutes region. You can use a mat in this exercise to make things more comfortable.

For doing fire hydrants, all you need to do is follow these simple steps:

  1. First, position yourself on your hands and knees. With your palms on the floor, make sure that your knees and feet are around hip-width apart.
  1. Keep your eyes looking slightly ahead and down.
  1. Keeping your core engaged, lift your right knee off the floor, and rotate it outwards to the side and up, keeping it bent the whole time.
  1. Pause and maintain the position at the top. Then, lower your leg to the position at the start.
  1. Do around 10 repetitions on the right side before doing the same on the left.

Fire hydrants help to lose weight on the hips, which also helps in improving posture and reducing back pain.

5. Stair climbing

Yes, climbing the stairs can also be an effective way to reduce hips, because it targets your glutes and hips, tightening them, while also being an amazing cardiovascular workout. All you need to do is run or jog up the stairs and then walk back down, repeating this process for around 5 minutes.

If you do not have access to such stairs which can be used, you could use a stepmill machine or a Stairmaster at the gym. 

The good thing about this exercise is that you can easily squeeze it into your busy schedule by simply choosing to skip taking the elevator and going for the stairs every once in a while.  

Making lifestyle changes

Just doing exercises is not sufficient to get rid of hip fat properly. You need to make certain changes in your lifestyle, too. Small things like improving your morning routine, drinking lots of water, eating healthy food options such as fruits, vegetables, lean meats, etc. can make a huge difference in your overall fitness. 

This doesn’t mean that you have to put a permanent stop to your junk food outings. It simply means that you have to try and make a healthier choice whenever you can.

Remember to go easy on yourself and take proper rest so that your body can recover properly.

Self-love: The most important element of fitness

Always remember that the whole journey of fitness is about loving yourself every step of the way because acknowledging your growth when you see the results means that you also have to acknowledge the efforts of your past self. You will only remain consistent in this journey if you go forward with a feeling of love, care and appreciation in your heart. 

So, always be proud of yourself, no matter if you meet your daily goals or not. The most important thing is that you have started and you will keep on going, regardless of the fumbles that greet you along the way. That in itself is such a great act of courage and an achievement you should take pride in.

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