Spot reduction is the theory that you can lose weight in one location of your body by doing a single exercise repetitively. When it comes to losing pelvis fat, exercise is definitely part of the solution, but spot reduction is not possible. You have to take an approach that involves total body weight loss. By including certain exercises into this plan, you will be able to give your pelvic area a leaner appearance.
Step 1
Stop eating chili dogs for lunch. Give up all forms high-calorie, low-nutrient foods to help boost your weight loss efforts. Choose healthier options with your meals like chicken and turkey breasts, fish, whole grains, beans, fruits and vegetables.
Step 2
Replace the high-calorie dessert coffees with water. Choose water over all beverages that contain calories, such as soda pop, lemonade, slushies and alcohol. The Institute of Medicine recommends that women get about 90 oz. a day and men get about 120 oz. a day. Drinking water will not only reduce your caloric intake, but it will also help hydrate your system.
Step 3
Run the fat off of your pelvic region. The American College of Sports Medicine recommends 60 to 90 minutes of cardio for weight loss. Start out at a low intensity to warm up, then increase your pace to a point where you are breathing heavily and sweating. Choose another form of cardio if you do not like running. Work out on three alternating days a week.
Step 4
Perform weight training to increase your muscle mass. Do exercises that target all of your major muscle groups like chest presses, military presses, pull-downs, triceps dips, curls and lunges. Aim for 10 to 12 reps, do three or four sets and work out three days a week on the alternating days of your cardio.
Step 5
Sit on a weight bench to do abdominal pull-ins. Lean backward, grasp the edges of the bench and extend your legs out straight. Lean forward as you simultaneously draw your knees into your chest. Hold for a second, reverse the movement and repeat 12 to 15 times.
Step 6
Lie flat on your back with your legs raised to do bicycle kicks. Bend your knees, level your shins to the floor and place your hands on the sides of your head. Lift your shoulders off the floor and move your right elbow and left knee toward each other. Extend your right leg as you do this and hold briefly. Twist your body the opposite direction to work your other side and repeat for 12 to 15 repetitions.
Step 7
Execute a set of abdominal butt raises. Place your forearms flat on the floor and feet about hip-width apart behind your body. Lift your hips from the floor until you have a straight line from your shoulders to your heels. Lower your hips down until they are about 2 inches from the floor, then lift them up in the air so your body forms an inverted angle. Repeat for 12 to 15 repetitions.
Tips and Warnings
- Perform three or four sets of your pelvic exercises and do them right after your weight training. By adding more muscle to your body, you will boost your resting metabolic rate.
Things You'll Need
- Weight bench
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