How to Reduce Fat in Hips?

(February 9, 2011)

How to reduce fat from hips?

There are several women in today’s world who struggle with excessive body fat, especially on certain areas like the hips and the thighs. This is probably why most women consult fitness experts for options on how to reduce hips and thighs. Almost every single health expert advises people to follow a two fold approach, in order to reduce hips fat.

How to reduce hips by dieting?

The first method that is recommended for people who are looking for options on how to reduce fat from hips is to follow a healthy diet, which is low in fat and calories. In order to reduce big hips, the diet that is followed should be higher in fresh fruits, vegetables, low fat dairy, whole grain and lean meats. Processed food, fast food, junk food and any food that contains sugar or refined flour should be strictly avoided. Unhealthy snacks, like chips, cookies, cakes and so on, should be replaced by fresh fruit, yogurt, veggies, nuts, seeds and cereals. The consumption of aerated drinks, sweetened juices and alcohol should be restricted to a great extent. Instead, people should make an attempt to drink at least 8 to 10 glasses of water each day. Moreover, cooking methods play a very important role in overall weight loss, which also includes the reduction of hips fat. Cooking methods like steaming, boiling, baking, roasting and grilling are a lot healthier that sautéing and frying. Hence, people who are interested in methods on how to reduce hip fat should first assess the diet they are following and then make some long terms alterations accordingly.

How to decrease hips by exercising?

The second approach on how hips reduce fat is by following a proper workout routine. It is a well known fact that exercising is very important and beneficial for the overall body. One of the main benefits of exercising is losing weight. Certain exercises help in overall weight loss, i.e., where people lose weight in many parts of their body, in equal proportions. However, there are several exercises that target a particular problem area or spot. Since several women face the problem of big hips, there are many of them who are mainly interested tips on how to decrease hips. Hence, when they ask fitness experts “how to reduce hip's fat?”, they are often advised to try three different exercises to reduce hips. Given below are the three different ways on how to lower hips:

The Back Wall Crawl

This is a fairly simple exercise, which can help you, in case you are looking for ways on how to get rid of hips fat. The steps that need to be followed for this exercise are:

• Stand straight, with your back leaning against a wall.
• Make sure that your feet are shoulder length apart and place your hands on your hips
• Bend your knees slightly, in line with your ankles
• Counting till ten slowly, slide your back further down the wall, only till your thighs are exactly parallel to the floor.
• Slide your back up the wall this time, as slowly as before

You need to make sure that your back remains absolutely straight throughout the complete exercise. This is also an excellent exercise to reduce thighs. Some people use an exercise ball, for added convenience and better results. The exercise ball needs to be placed between the back and the wall

Deep Door Squats

This form of exercise is not only an excellent answer to questions on how to eliminate hips fat, but it is also a good way of toning up the hamstrings, the butts and the quadriceps. In order to practice deep door squats, first you will need to find a door that is sturdy and has been firmly hinged. Keep the door open and loop a thick bath towel around the knobs. Hold each end of the towel and stand with your arms extended straight ahead of you and place both your feet hip distance apart. Make sure that your back is straight and perform a squat till the tops of your thighs are parallel to the floor. Throughout the procedure your weight needs to be placed mainly over your heels. Slowly, rise back to the standing pose. For maximum effectiveness, the entire procedure needs to be repeated around 20 times or so. After the 20 reps are complete, you need to move your feet further apart, i.e., till they are a bit wider than hip length apart. Turn your feet a bit so that they point away from each other a bit and then try doing 20 more reps of the deep door squats.

Hamstring Curls

In order to perform hamstring curls, you will need an exercise ball. Then, lie down on the floor, keeping your knees on the ball. Make sure that your hips are lifted in a way that your body forms a straight line till your shoulders. Spread your arms wide, using them, along with your head, for support. Push your body firmly on to the ball, bring it close to your body, using your feet and then return it to the starting position.

Apart from the exercises mentioned above, there are several others than can help reduce fat around the hips. In fact, just like there are poses in yoga to reduce tummy, there are several yoga poses that can help reduce hips. However, it is important to realize that while these exercises may help reduce the fat accumulated on the hips, they may not address any other hip related problems, nor would they be able to reduce hip pain. People who are suffering from pain or discomfort in the hips, it is important to consult a doctor for tips on how to cure hips pain.

While most of the tips on how to prevent hips fat and pain mentioned above are safe if they are used correctly, it is best to consult a doctor before trying any of them. This is more important for those who are suffering from any preexisting medical condition.

Submitted by C D on February 9, 2011 at 06:05

There are many people who desire to reduce the accumulated fat at the hip region either for aesthetic reasons or for the fact that it is unhealthy. However, most are unaware of the methods on how to reduce fat hips. It is known that women possess more hip fat than men, but this aspect seems to be changing as the lifestyle these days becomes more sedentary. Trying to reduce fat in the areas of the hips can be quite difficult. But, there are some exercises could help you figure out how to reduce fat hips you could practice successfully.
One of the effective exercises on how to decrease fat hips is the side lunge slide. The gluteus mediums muscle is worked on in performing this exercise. To perform this exercise you should stand with your feet at the width of your hips while keeping one foot on a paper plate. Let your foot on the paper plate slide sideways while your abs and torso remain upright. Your other knee should be bent. Hold this position for a while and slide back to the starting position. Then, repeat it with your other foot. Do this about eight to nine times.
Practicing yoga is another effective method on how to reduce a fat waist. Some of the effective yoga postures are Ardha Chandrasana (Half Moon Pose), Tuladandasana (Balancing Stick Pose), and Trikonasana (Triangle Pose). These postures help in exercising and toning the hips, thighs, and waist. Ustrasana (Camel Pose) and Vrksasana (Tree Pose) are other effective yoga postures on how to reduce wide hips.
It is also important along with the exercises on how to reduce fat hips to include a proper diet. You should check the type and amount of fat and oil in your diet. Some individuals tend to gain fat in the thighs and hips due to the consumption of curd, milk, cheese, ghee, and butter. The better option would be to change over to vegetable oil or olive oil. You should also increase your fiber intake by eating fruits along with the skin, wheat flour, soy, and wheat bran. If you are a non-vegetarian you should eat fish four times a week and chicken twice a week. It is also important that you increase the amount of proteins and reduce the carb content in meals. Some people’s body constitution tends to store the excess carbs in the hip and thighs as fat. Following these diet tips is a useful way on how to reduce weight at the hips. By ensuring regular practice of the exercises and yoga postures on how to reduce hip fat and eating healthily, you should be able to bring about the desired results.

Submitted by A on November 9, 2010 at 06:10

People no longer walk for hours in pursuit of their daily affairs. All you have to do is start your vehicle and off you go. The standards of food have also deteriorated. There is a lot of junk food available which science proves is very unhygienic for bodily health. Children prefer video games to outdoor sports. These and many more factors such as mental stress, irregular food timings, excess in-take of junk food, and  a total lack of exercise, all  contribute to gain in body weight, and sadly enough, a large number of people today face obesity.

Extra layers of fat look equally unattractive, whether you have them in your waist or hips. Yoga offers very useful exercises to keep your body in a superb shape, besides helping in reducing mental stress. People of all ages can practice yoga. Owing to the multi-purpose benefits of Yoga, more and more people are taking up this Indian discipline. Contrary to fast, risky modes of weight reduction that are not without side-effects, yoga tones your body gradually, and various yoga practices are very effective for different body parts.


How to Reduce Fat in Hips by Yoga


Ardha Chandrasana (Half Moon pose) is a Yoga asana that benefits the hips and is very effective in toning your hip muscles. Here is how it is performed:


  • Step one foot backwards, and point the other forward.
  • Open the hip after moving the back foot outwards.
  • Bend your front leg, and place your hand on the yoga mat.
  • Initially, place it diagonally out for the simpler pose. As you practice more, place it directly in front of the foot. This will be a bit challenging, but more effective.
  • Rotate the elevated hip to open it. Practice aligning the hips in a vertical position. This will get you flexible groins and hamstrings.

Besides the Half Moon, other poses that should be practiced for hips include:

The Balancing Stick pose: This will strengthen your buttocks, hips, thighs, and arms. It also improves the blood circulation and flexibility of the body.

The Triangle pose: This asana exercises every muscle of your body.  It is effective in toning the hips, thighs, arms and waist.

Other recommended poses include the Camel pose and the Tree pose. Yoga will get your hips as well as other parts of body in an excellent shape. Just be regular, and you will see the difference yourself.


Submitted by V A on February 27, 2009 at 01:03

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