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Wellness

10 Tips, Tricks And Exercises To Get Rid Of Excess Hip Fat

Lubna KhanLubna Khan  |  Sep 17, 2021
How to reduce hip fat

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Have you ever struggled with losing inches off specific areas such as your waist, hips, or thighs? A lot of people wish to lose fat from one spot only, however, that may not actually be possible. Unfortunately, it’s true, we can’t pick and choose where we lose or gain weight. Spot reduction is a myth. However, if you’re wondering how to lose hip fat, a combination of the right diet and exercise can help your body overall. If you wanna know more about it, scroll down for some exercises to reduce hip fat, and lifestyle changes that you can adapt to lose hip fat.

Exercises To Reduce Hip Fat

You can lose hip fat the same way that you reduce fat around any part of your body- that is, by reducing your overall body fat. The focus should be on eating right and exercising so that you can lose body fat, along with which your stubborn hip fat will also reduce gradually. You can then start with exercises that can help in toning your hip muscles and giving your hips a more sculpted, leaner appearance. Here are a few exercises to burn hip fat that you can try at home! 

Squats

Exercise To Reduce Hip Fat
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It is one of the most well-known exercises for the lower body, and can be done without any equipment. If you haven’t tried squats before, make sure you work on squatting with proper form. Once you have mastered it, you can make it more challenging by holding dumbbells while doing squats. They work well in toning your glutes, hamstring, and quadriceps. Ready to give it a go?

  1. Stand with your feet apart, a little wider than the width of your shoulder. You can put your arms out in front of you to maintain balance.
  2. Lower yourself by bending your knees and pushing your hips back.
  3. Keep your back straight and lower yourself until your thighs are nearly parallel to the floor.
  4. Slowly stand back up and go back to your starting position.

Lateral Lunges

Exercise To Reduce Hip Fat - Lateral Lunges
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This is a variation of forward lunge that focuses more on lateral movements. Lateral or side lunges not only work your glutes, hamstrings, and quads but also your inner thigh muscles.

  1. Stand with your feet hip-width apart, and toes pointed straight forward.
  2. Take a wide step to the right, bend your right knee and push your hips back. Make sure your left leg is straight, and that your feet are planted flat on the floor throughout the lunge.
  3. Lower your body until your right thigh is parallel to the floor.
  4. Push off with the right foot to return to the full standing start position.
  5. Alternate sides, and repeat this move 15 times.

High Intensity Interval Training (HIIT) Workout

Sure, cardio workout can help you lose weight, however high-intensity interval training (HITT) workout is more intense that can help keep your heart rate up and burn more fat in less time. For the unversed, the idea of HIIT workout is to do short bouts of intense exercises, followed by a short rest period. HIIT workout is a great exercise to burn hip fat, and can effectively help reduce body fat.  

Side Lying Leg Raise Exercise

Exercise to burn hip fat - Side Lying Leg Raise Exercise
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Not all exercises to burn hip fat are difficult. Side-lying leg raise exercise is quite simple, and it targets your hips and thigh muscles.

  1. Lie down on one side on the floor or on the mat, with your legs stacked on top of each other.
  2. Support your head on the arm that is closest to the floor. Bend your elbow, and let your head rest on your hand. You can place your other hand on your hip.
  3. Keeping your leg straight, gently raise the top leg off the lower leg, and point it towards the ceiling.
  4. Lower the leg back to the starting position, and repeat this for a few times. After you’re done, change sides, and work the other leg.  

Resistance Training

Lose hip fat - Resistance Training
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Resistance band exercises that target your glutes are among the best exercises to help you reduce hip fat. Resistance training won’t directly help you lose hip fat, but targeting the glutes can help strengthen and tighten the muscles surrounding your hip, and can round out your booty. 

How To Lose Hip Fat Without Exercise

Apart from these exercises, there are also some other ways that can help lose hip fat naturally. There are other lifestyle alternatives you can adopt to lose body fat, and eventually, reduce hip fat. However, it is important to note that to get the best results, these alternatives need to be combined with some active physical activity on a regular basis. Below are a few simple tips and ways on how you can lose hip fat without exercise.

Stay Hydrated

The cheapest, healthiest, and most harmless drink? A glass of water. Drinking enough water helps flush out toxins and may help in boosting your metabolism. Water also helps you feel satiated, and you are less likely to put extra calories in your body which you don’t really need.

Lifestyle Changes

How To Lose Hip Fat Without Exercise
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When it comes to losing weight and reducing hip fat, lifestyle changes can play a huge role. While there’s no replacement for exercising regularly, you can also burn that fat away by just being more physically active in your daily routine. You can make simple changes like using the stairs instead of the elevator at your workplace, choosing to walk smaller distances instead of using a vehicle, and so on. Often, leading a sedentary lifestyle also slows down your metabolism which allows fat to be accumulated faster, but little changes can help you counter that.

High Fiber Intake

Including high fiber foods like oats, beans, lentils, brown rice, etc can help you in reducing hip fat. Fiber is what constitutes the “bulkiness” of your food, therefore a fiber-rich diet will make you feel fuller for longer and help you fight those untimely cravings for something unhealthy. Fiber is also essential in improving your overall digestive health and metabolic rate. Fiber-rich foods are easy to incorporate into your diet and can help prevent unnecessary accumulation of fats around your hips and belly.

Check Your Calorie Intake

Reduce hip fat by High Fiber Intake
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Although the science of weight loss is complicated and its effectiveness varies from case to case, it will be helpful to set a calorie goal for yourself in order to lose hip fat. This will depend on factors such as your age, gender, activity level. There are a lot of apps available online that will help you track your calorie intake throughout the day. When you burn more calories than you consume, your body starts using the stored fat as fuel to keep it running, resulting in the loss of fat. However, do not cut back on the calories drastically, as your body also needs a certain number of calories to stay healthy and perform all its functions.

Avoid Highly-Processed Foods

When trying to lose hip fat, avoid highly processed food, beverages with added sugars, and instead opt for nutrient-rich whole foods that can help you cut down on the excess fat from your body, including your hips. 

More Tips & Exercises

Lower Body Workout Exercises: From working your hamstrings to your glutes, check out some lower body exercises that you can try at home! 

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By now we have already established that you cannot control where you lose weight or where body fat will accumulate first. Hence, your best bet to lose hip fat is to work to lose overall body fat, and you’ll start reducing excessive fat from your hips too. Meanwhile, work on exercises to strengthen and tone your hip muscles. Remember- losing inches or weight is usually a slow process, so go slow but steady!  

Featured Image: Unsplash