It is never easy to burn fat from any part of your body, and many people find it especially difficult to lose fat in the hips. To burn the fat and have slimmer hips, you need to burn calories and get your heart rate pumping. It may sound cliché, but the more work you put in, the faster the weight will come off. Losing fat does not require complicated routines or expensive equipment. Selecting the right exercises is the most important choice you can make.
Sumo Squat Walking Lunge
Stand with your feet just a little more than shoulder-width apart. Place your hands on your hips and point your toes out at a 15-degree angle. Squat down, making sure your knees are behind your toes, and hold the position for 60 seconds. Return to a standing position and bring your feet in slightly, making them shoulder-width apart. Lunge your left leg forward, press off with your heel to stand back up and then lunge with your right leg. Fitness Magazine advises performing six lunges with each leg and repeating each set two to three times.
Deep Door Squats
Open the door to your bedroom, office or any door to which you have access. Position yourself so that you are facing the edge of the door and can see both the inside and outside doorknobs. Place an exercise ball behind you and position your legs shoulder-width apart. Hold one of the doorknobs in each hand and extend your arms. Count to 10 while slowly squatting down until your buttocks are barely touching the ball but not sitting on it. Slowly rise back to a standing position while counting to 10. Repeat five to 10 times.
Bullfrog
Stand up straight and spread your feet to hip-width. Slowly squat down until your hips are as low as you can get them. Hold the squat for 1 second and then leap up like a frog. The squat and leap should be performed as one fluent motion. Repeat for a total of eight to 10 repetitions. To avoid unnecessary injury, you might want to consider performing this exercise on a softer surface instead of a hard floor.
Side Kicks
Stand up straight, position your feet a little under hip-width apart and place your hands on your hips. Using three counts, extend your left leg slowly to your side until your leg is level with your hips and the inner portion of your thigh is parallel with the floor. Hold this position for 1 second. Slowly lower your leg back to the floor, again counting to three as you lower. Perform 10 to 15 repetitions and then repeat using your right leg.
References
- Fitness Magazine: Better Body Boot Camp: Rev Up Your Workout
- "Exercise Balls for Dummies"; LaReine Chabut; 2005
- "Shape Up Your Hips in 10 Minutes a Day"; Anita Columbu; 1980
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