The pelvic region involves the hips and the lower stomach. This area of the body has a tendency to gain fat over the course of time, which can lead to both men and women in search of remedies to get rid of it. When you are trying to lose this fat, you are actually going to lose it in your whole body. This is because there is no such thing as "spot reduction." There are specific exercises that can burn overall calories and there are exercises that can tone the muscles in the pelvic area. Both approaches need to be taken.
Cardio Exercises
Cardiovascular exercises involve the legs, arms and in some cases, both at the same time. Examples of these include running, biking, swimming, stair stepping, elliptical training and rowing. Performing these exercises will lead to weight loss in the whole body including the pelvic region.
Interval Training
An efficient way to burn calories is by doing interval training. To do this, start out with a 10 to 15 minute warm-up. Then go at about 75 percent maximum for 60 seconds. Come back down to a light intensity for 60 seconds, then crank it back up for 60 seconds. Alternate back and forth for 30 minutes and finish with a light intensity cool-down for 10 to 15 minutes. You can apply this style of training to any cardio exercise.
Leg Lifts
Building muscle in your pelvic area can be done by doing lower ab exercises. This can help increase your metabolism and it can give you some definition as you lose the weight in your pelvic area. An example of a lower ab exercise is leg lifts. To do these, lie on your back with your legs straight and your hands placed under your tailbone to take pressure off your back. Lift your legs off the floor about 4 inches. This is your starting point. Lift them up in the air until the bottom of your feet are parallel to the ceiling and lower them back to the starting point.
Reverse Crunches
When you are working or sitting around the house, you can do reverse crunches from the comfort of a chair. To do these, sit on the chair with your feet flat on the floor. Grab on to the sides of the chair or a table for balance. Lift both of your legs up and crunch them in toward your chest. Lower them back to just above the floor and repeat.
Thrusts
Pelvic thrusts are done from a lying position on the floor. Not only are these a good exercise to target the pelvic muscles, but they are also good for lower back pain. To do them, lie on your back with your arms out to your sides and your knees bent. Tilt your pelvis upward as you exhale and hold for 5 seconds. Slowly lower your pelvis back down.
Expert Insight
Perform cardio exercise three times a week on alternating days, and do pelvic exercises three days a week on alternating days of your cardio. Perform 15 to 20 reps and 4 to 6 sets for each exercise.
Member Comments